Exercise Ball Crunches

This is a crunch variation; which places greater tension on the abs and increases the range of motion, it requires an exercise ball.

Step 1: Rest the curve of your back on an exercise ball, your back should be parallel to the floor and your legs firmly on the ground with feet slightly more than shoulder width apart, keep your hands crossed over your chest with palms on opposite shoulders and your neck resting on your hands at all times.

Step 2:Move your shoulder and shoulder blade up towards the ceiling and off the ball, ensure that your lower back always stays on the ball. Exhale during this movement and hold the top position for one second.

Step 3:Inhale as you lower yourself back down to the staring position in a controlled movement.

Step 4: Repeat as many times as possible.

Beginners:Rest for a second at the completion of each rep if required.

Experienced readers: Place a small medicine ball or weight plate on the chest while performing this exercise.