Side abdominal muscles (internal and external obliques)
To vary the exercise, you can hold the ball in between the knees instead of holding the ball between the feet.
To make the exercise harder, use a smaller ball such as a football or basket ball. You can even use a tennis ball as your abs get stronger.
The ball crunch is a good way to exercise your lower and upper abs in tandem. Abdominal muscle strength is a key component of flatter, firmer stomach.
When performing ball crunches, proper form is extremely important in the prevention of injury and in ensuring you get the most out of the exercise. To avoid straining your neck, do not bend your neck as you curl up.
Keeping your movements slow and controlled, use the upper part of your abdominal muscles to slowly lift your head and shoulders off the floor with the exercise ball held firmly, while lifting the legs in tandem. Transfer the ball to the legs from the hand. Lower the hands and legs. Repeat with lifting the legs with the ball and transferring the ball to the hands.
If you perform the exercise properly, you should feel a burning sensation in your abdominal muscles by the time you complete about 12 repetitions.
People with neck problems should be careful when performing this exercise.
Do not bend your neck or try to lift from the head.
