Get Fit Lab - For Your Health and Fitness

Ab Crunch on a Balance Cushion / Exercise Disc /Wobble Cushion

Equipment Setup

Lie down with the exercise disc under your lower back. Bend your knees and place your feet flat on the floor. Place fingertips, unclasped, behind head, elbows wide.

Action

Contract your abs, bringing your ribs towards your hips and spine to a neutral position. Raise your head, neck and shoulders off the floor as one unit, while continuing to contract abs throughout the entire range of motion. Slowly lower to start. Repeat.

Variation

Point one arm towards the opposite knee, contract your abs and raise your head, neck and shoulders off the floor as one unit. Slowly lower to start. Repeat.

Perform the same exercise again with the other arm.

Exercise Tips

• Keep your stomach tight
• Ensure your shoulder blades come off the floor
• Breathe out on the contraction and in on the way down. Avoid holding your breath.
• Maintain good posture throughout
• Avoid pulling or holding your head with your hands
• Avoid bringing your chin to your chest
• Avoid arching your back

Muscles Used

Primary Muscle: Rectus Abdominis (Abdominals)
Secondary Muscle: Obliques, Transverse Abdominals

Twist Crunch with Medicine Ball

Equipment Setup

Sit down on the floor, knees bent and with the medicine ball in front. Lift legs – for added difficulty.

Action

Tap the ball on the floor on the left and then on the right while maintaining your balance and keeping your body in the same place. Repeat.

At the end of your reps, hold the ball straight up for an added burn.

Exercise Tips

• Use slow, controlled movement throughout
• Breathe out on the way up and in on the way down. Avoid holding your breath.
• Maintain your balance throughout
• Avoid moving your body or legs to help with the movement

Muscles Used

Primary Muscle: Obliques
Secondary Muscle: Rectus Abdominis (Abdominals), Transverse Abdominals

Leg Raised Ab Crunch

Equipment Setup

Lie down, legs up in the air so they are vertical with your feet together. Hold your legs there throughout the exercise. Point your arms in the air towards your toes.

Action

Raise your head and shoulders off the floor by contracting your stomach muscles. Once your shoulder blades are off the ground then slowly lower back down again.

Exercise Tips

• Keep your legs vertical and stomach tight
• Ensure your shoulder blades come off the floor
• Use slow, controlled movement throughout
• Breathe out on the way up and in on the way down. Avoid holding your breath.
• Maintain good posture throughout
• Avoid pulling or holding your head with your hands
• Avoid bringing your chin to your chest
• Avoid arching your back

Muscles Used

Primary Muscle: Rectus Abdominis (Abdominals)
Secondary Muscle: Transverse Abdominals, Obliques