Lay on the floor with your heels on the ball and knees bent 90 degrees. Feet should be flexed. Straighten your arms overhead.
Bring your arms parallel in the air towards your legs until they are perpendicular to the floor. Lift your head and shoulders off the floor until your hands touch your knees. Lower your back to the floor and return to starting position.
TIP: Start with your arms overhead with straight elbows if possible, then move them towards your legs until they are perpendicular to the floor. Hold them in this position using your back and arm muscles as you roll up and touch them to your knees.
Variations for Roll-ups
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.
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.
Use the ball with the backs of your legs for a change.
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