How to Do a Reverse Crunch Twist With an Exercise Ball

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This simple exercise will work out your lower abs and obliques.

Method 1
Getting in the Starting Position

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    Lie on your back with your calves resting on your exercise ball. Your arms should be on the floor along your sides and the back of your thighs should rest against the side of the exercise ball.

Method 2
Performing the Exercise

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    Keeping your torso on the floor as still as possible, rotate your hips to the side. As you do this, bring your knees slightly towards your chest and clench the ball with your legs so that it lifts slightly off the floor as you rotate your hips. Hold that position for several seconds. Try to keep your abs contracted and the ball off the floor.
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    Return slowly, with control, to the starting position. Repeat on the other side for the recommended number of repetitions.

Method 3
Frequency

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you have done 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • To make this exercise less challenging you can lift the ball to a lesser height or lower it more quickly.
  • The benefits of this exercise are increased strength and flexibility in your abdominal and oblique muscles.

Things You'll Need

  • Exercise ball
  • Yoga mat (optional)

Article Info

Categories: Personal Fitness