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3) BALL WORK: Sit on the exercise ball. Slowly walk your
feet forward and let the ball roll up your back until it is in the
middle of your back. Keep your thighs parallel to the floor, with
your abs tight and your feet shoulder width apart. To increase the
difficulty of the exercise, place your feet closer and closer
together.
a. Straight Crunch: Place your hands behind your head.
Keep your hips at the same height as your knees. As you exhale,
lift your head and shoulders off the exercise ball. Inhale to
come back down keeping your hips in line with your knees.
Advanced: Use the door attachment and resistive tubing.
Grip the resistive tubing at an equal length in both hands. As
you lift the resistive tubing will offer more resistance to your
movement.
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b. Oblique Crunch: Place your hands
behind your head. DO NOT pull on your head. As you exhale, lift
your right shoulders towards your left knee, inhale to come back
down. Keep your elbows as far back as possible. Alternate form
one side to the other
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c. Marching: Place your hands on your
hips. Keep your hips at the same height as your knees. As you
exhale, bend from the hip and lift your foot the ground. DO NOT
straighten your knee. Inhale to come bring your foot back down,
alternate to the other leg. NOTE: Your foot should lift and come
back down in a controlled manner, and should not make a loud
noise as it hits the floor.
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