The reverse stability ball crunch is one effective and intense ab work out. Just position yourself to stability ball crunch but clipping the ball with both your legs You then pull your legs up instead of upper body doing the crunch. Start sloe at the first as this can hurt your lower back if you are new to this routine.
You may also do reverse stability ball crunch with your both of legs straight instead of curved, clipping the ball with your feet. Start pulling the ball up with legs straight. This routing is tougher but gives good result.
Weighted Swiss ball crunches
This ball crunches is for those seasoned work out enthusiasts. The position is similar to traditional exercise ball crunch with the back lying at the center of the ball. This time arms are equipped with weights (Size depends on your preferences or ability). Just like the image above do traditional crunches with weights or single or two dumbbells. This routine offers multiple benefits which work out the abs. back and arm muscles.
Swiss Ball Bridges
- You should maintain a straight line between your ankles, waist, and shoulders.
- Your forearms will support your upper body by pressing into the swiss ball.
- Your upper arms should be at an angle to the floor and perpendicular (about) to the swiss ball.
- Your weight will be resting on your elbows and toes.The exercise begins when you are in position and suck in your gut.
- With your forearms resting comfortably on the Swiss Ball, extend your feet behind you on the floor. Your weight should be evenly distributed between your forearms and toes.
- Keep your feet slightly apart to start and move them closer together as you become stronger.
- While maintaining the plank position, perform a small, slow stirring motion with your forearms and hands (i.e. stir the pot!) that are resting on the Swiss ball.
- Start with 5 small circles in each direction and work your way up as you become stronger.