Twisting with feet on exercise ball

Crunches with feet on fitball — technique exercises:

1. Lie on your back, put your feet on an exercise ball, knees bent at a 90 degree angle.
2. Place your feet at a distance of 8-10 cm, connect socks.
3. Put your hands behind your head, elbows directed inward. Tip: do not smykala fingers behind his neck.
4. Press the lower back to the floor to isolate the work of the abdominal muscles. This will be your initial position.
5. On the exhale, begin twisting, lifting shoulders off the floor, pushing the lower back into the floor as hard as you can. Shoulders should come off the floor no more than 10 cm, and the lower back should stay pressed to the floor. At the end of the movement to maximally tighten your abdominal muscles and pause. Tip: focus on slow, controlled movement. It should be smooth, without bumps.
6. On the inhale slowly return to starting position.
7. Complete the required number of repetitions.

Variations: to complicate the exercise in hand, you can take additional weights.