The Soundness Ball Side Crunch

 

Core Exercises Side Crunch Swiss Ball

Video taken from the channel: stoneclinicPT


 

Fitness Exercises: Side Crunches on Stability Ball Exercise

Video taken from the channel: LIVESTRONG.COM


 

QUICK OBLIQUE WORKOUT FOR THE STABILITY BALL

Video taken from the channel: Fit Gent


 

6 STABILITY BALL OBLIQUE EXERCISES

Video taken from the channel: Fit Gent


 

Stability Ball Side Crunch

Video taken from the channel: Testosterone Nation


 

4 Swiss Ball Side Crunch

Video taken from the channel: ridgelinefitness


 

How to Do Side Crunch on Exercise Ball | Ab Workout

Video taken from the channel: Howcast


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:

Stability-ball crunch: Probably the most common core exercise.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

Electromyographic comparison of a stability ball crunch with a traditional crunch.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

We use here the so-called linear buckling model as the model of stability.

“Topology Optimization: Theory, Methods, and Applications” by Martin Philip Bendsoe, Ole Sigmund
from Topology Optimization: Theory, Methods, and Applications
by Martin Philip Bendsoe, Ole Sigmund
Springer Berlin Heidelberg, 2003

I call it “the vertical crunch” because that’s what it feels like you’re doing.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

This exercise demonstrates core stability as well as the ability to hold a low center of gravity.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Stability balls come in several sizes.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

There is no single universally accepted definition of core stability.

“Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation” by Giovanni Di Giacomo, Todd S. Ellenbecker, W. Ben Kibler
from Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation
by Giovanni Di Giacomo, Todd S. Ellenbecker, W. Ben Kibler
Springer International Publishing, 2019

The plank with a lateral twist tests for dynamic stability of the core (Fig.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

When properly inflated, it provides a firm but wobbly surface that requires you to react quickly to every tiny movement of the ball caused by a change in your center of gravity.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

• The side crunch is the last exercise in the crunch series (see figure 7.68).

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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8 comments

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  • Always find these impossible, cant get my balance to get into the position correctly, any tips on easier variations for someone new to the exercise ball?

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  • Adam. Are you the person in the videos or you’re the owner of the company or both? Also how inflated the swiss ball should be? Thanks in advance

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  • @Punchatori LOL you’re so right. I tried this today and slipped too many times to count. It doesn’t help when the ball gets sweat all over it =S.

  • @Punchatori TRY KEEP your body blance then u can do it and do the begginers ( SEE his vidios)one 1 st then u can go to your goal…. Thank you Izmi

  • Thanks for the upload. Youtube is great for this sort of info.

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