Lay supine on the floor, place your calves on the ball and squeeze it against your hamstrings so that you can lift the ball off the floor.
Engage your abs and keep your arms straight down by your hips as you lift the ball up and curl your tailbone off the floor. Roll through your spine back to the floor.
Rectus abdominis, Semimembranosus, Biceps femoris
TIP: Use a smaller stability ball so that you can grasp and hold the ball behind your knees. If it is too big, the ball might slip out of place.
Variations for Ball Curl
The basic movement needed to do any stability ball exercise with your back on the ball.
This is an advanced exercise which works your TVA intensely.
This exercise teaches you how to round your spine with your abdominals engaged so that you can sit up with ease and without taxing your back.
Challenging for your abs, co-ordination, and balance, this works your glutes and abs, including your obliques.
The importance of abdominal strength virtually cannot be overstated. It provides a support system for your entire body, and these crunches can get tough quickly when executed properly.
Involve your entire abdominal section in this exercise.
This adds difficulty by taking the weight of the ball and your arms overhead so that your abs stay engaged even as you are laying on the floor between crunches.
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