Core exercises with a fitness ball - Abdominal Crunch

Core exercises strengthen abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. You can do many core exercises with a fitness ball, also called a stability ball.

Fitness balls come in various sizes. For most exercises, you'll want a ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the ball, the more difficult the exercise will be.

Do each core exercise five times. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough. As you get stronger, gradually increase to 10 to 15 repetitions.

Abdominal crunch

Abdominal crunches are a classic core exercise:

• Sit on the ball with your feet resting on the floor, about hip-width apart. Keep your back straight. Cross your arms on your chest.
• Tighten your abdominal muscles.
• Lean back until your abdominal muscles kick in, as shown. Hold for three deep breaths.
• Return to the start position and repeat.