ABS

BALL CRUNCH(LEGS UP)

BALL CRUNCH

  • Lie on the floor with your back then place both legs on the ball.
  • Let your calves and thighs make an angle slightly more than 90 degrees and put your arms across your chest.
  • Come off the floor by rolling your shoulder blades up, pause a bit while up then go back down.
  • Do not put pressure on your neck.Repeat motion as required.

 

BALL JACK KNIFE

BALL JACK KNIFE

  • Place both hands on the floor and both legs on the ball.
  • Let your ankles be on the ball and keep your body weight on the arms.
  • Roll the ball to the front by bending your knees and extend your legs back.Repeat motion as required.

 

BALL REVERSE CRUNCH

BALL REVERSE CRUNCH

  • Lie on floor with your back, then hold the ball with your calves and hamstrings.
  • Squeeze the ball with your legs and roll your knees towards your chest,pause a bit then roll back down.
  • Repeat motion as required.

 

BALL RUSSIAN TWIST

BALL RUSSIAN TWIST

  • Lie on the ball with your back,balance your body weight on your shoulders and place your legs firmly on the floor.
  • Put your palms together and raise them up.
  • Roll your shoulders to the right,return to the start position then roll shoulders to the left.
  • Repeat motion as required.

 

BALL CRUNCH

BALL CRUNCH

  • Lie on the ball with your lower back and place your hands behind your ears.
  • Come up by rolling your shoulder blades up,pause a bit then lower yourself back down.
  • Do not put pressure on your neck.
  • Repeat motion as required.

 

 

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