Crunches for lean abs need to include more spinal flexion and/or weight without injuring you and the best way to do that is to work with stability balls and medicine balls. The two crunch variations below work every inch of your abs along upper back, shoulders, and upper legs. Abs don't work in isolation so doing more dynamic ab crunches like the ones below will get you lean toned abs faster. And all without the neck or low back strain.
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 Arm to Leg Exchange 1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Start position: Straighten legs and hold a stability ball between your legs. 3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands. 4) Return to start position and repeat in the other direction. 5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: |
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 Oblique Crunch with med ball 1) Sit in upright position on flexaball with feet flat on floor. 2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3) Place hands in over your head holding a medicine ball. Head should be in a neutral position with a space between chin and chest. 4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise right shoulder up and twist towards left knee and bring the ball towards that knee. 5) Return to start position and repeat with the other side. Trainer's comments: |
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