Twisting on fitball

Crunches on fitball — technique exercises:

1. Lie on a fitball so that the curve of the lower back was pressed against the surface of the ball. Legs bent at the knees and resting on the floor. The upper torso is not supported on the ball. Arms along the body or crossed on the chest. This hand position allows you to avoid overloading of the neck muscles, which may be, if you keep your hands on the back of his head.
2. Lower your upper body, keeping the neck immobile until you feel tension in the abdominal muscles. This will be your initial position.
3. Not moving the hips, using the abdominal muscles, bring your shoulders forward, doing the twist, until you feel strong tension and compression of the abdominal muscles. The lower back should stay pressed to the ball. Twisting is done on the exhale. After completing it, pause for a moment and hold this position.
4. On the inhale return to starting position.
5. Complete the required number of repetitions.

Note: the movement should be slow and smooth, as the exercise requires the acquisition of skill for its proper execution. Do not hurry up and use at first additional weights. Learn how to balance on a ball, using hands. If at first it will be challenging, use the help of partner or substitute each leg under a heavy dumbbell (at least 50 kg). As you gain experience you can use additional weights in the form of a dumbbell or pancake. In any case, do not hurry to increase the weights, excessive weight may cause a hernia.

Variations: you can perform this exercise, using as weights the rope on the lower block, which should be behind you.

Video exercise: