Core Exercises Side Crunch Swiss Ball
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Fitness Exercises: Side Crunches on Stability Ball Exercise
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QUICK OBLIQUE WORKOUT FOR THE STABILITY BALL
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6 STABILITY BALL OBLIQUE EXERCISES
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Stability Ball Side Crunch
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4 Swiss Ball Side Crunch
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How to Do Side Crunch on Exercise Ball | Ab Workout
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The Stability ball side crunch is a great way to get up off the floor and get down with awesome abs! This exercise is also a safe and effective way to keep the crunch out of your neck and lower back and puts the emphasis right where it counts. Plus, a bigger range of motion from the ball, ensures that you hit those obliques hard. Here’s ho. Exercise Instructions.
Step 1. Start with your feet anchored against a wall. Position your body onto the stability ball so that it is underneath and supporting your hips Step 2. Keeping your lower body locked into postion, curl up to the wall using only your obliques and core muscles. Place your top leg about a foot-length behind your bottom leg and keep your back heel slightly off the wall while your front foot is flat against the wall. Also, position your torso over the ball.
Crunch sideways using the muscles on the side of your trunk and abdominal obliques. Pull your ribs on the side toward your pelvis. Hold for 3 seconds.
side crunches done on the stability ball vs. the floor and noted that when measured using surface electromyography, side crunches done on an exercise ball used 50% more work/second by muscles than crunches done on the floor without a ball. The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball you can increase the range of motion and both stretch and contract the abs on every rep.
The ball crunch can be performed for low reps with a slower tempo focusing on a hard contraction, or for higher reps. Because of the unstable surface, a stability ball offers, you might think crunching on a ball activates the ab muscles to a greater degree. One study found that doing this exercise on a stability ball boosted activation of the abdominal muscles by between 24 to 38% based on EMG readings. Stability Ball Reverse Crunch Begin in a high plank with your hands on the ground, directly beneath your shoulders, knees and shins on the ball, hips level with the rest of your body. Press your knees into the ball and tighten your core to roll the ball as you bring your knees toward your chest.
Hold here for three breaths. The side crunch is my favorite core exercise. It is a super challenging movement that improves lateral strength and stability.
Lie sideways with one hip on top of a Swiss ball. Cross your arms in front of your body. Place your top foot on the floor in front of your bottom foot in a staggered stance.
Crunch upwards on the Swiss ball lifting your upper body.
List of related literature:
|from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints|
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|from Topology Optimization: Theory, Methods, and Applications|
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|from Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation|
|from Physical Rehabilitation of the Injured Athlete E-Book|
|from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging|
|from Bending the Aging Curve: The Complete Exercise Guide for Older Adults|