Abdominal bridge crunch on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Abdominal bridge crunch on ball )

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Name of exercise  AROM abdom flx bridge (crunch) supine w/ball
Other names of exercise Abdominal bridge crunch on ball
Description of exercise The abdominal bridge crunch on ball exercise is a variation of the traditional abdominal crunch that utilizes an exercise ball to add an extra challenge and engage more muscles. To perform this exercise, lie on your back with your feet resting on the ball and your hands behind your head. Lift your hips off the ground, creating a bridge with your body, while simultaneously crunching your upper body towards your knees. Hold for a few seconds and then slowly lower back down. This exercise targets the abdominal muscles, as well as the glutes, hamstrings, and lower back. It can help improve core strength, stability, and balance.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back on ball with ball in small of back and feet flat on floor.
  • Keep knees bent at 90 and arms crossed over chest.
  • Lift trunk up.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Core strength
  • Improved balance
  • Better posture
  • Increased flexibility
  • Toned abdominal muscles
  • Improved coordination
  • Engages multiple muscle groups
  • Low-impact exercise
  • Can be modified for different fitness levels
  • Can be done at home or in the gym

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The abdominal bridge crunch on ball exercise should be avoided in certain situations to prevent injury and ensure safety. These situations include:Recent injury or surgery: If you have recently had surgery or are recovering from an injury, it is important to avoid this exercise as it puts strain on the abdominal muscles and could hinder the healing process.
  • Lower back pain: If you experience lower back pain, this exercise can aggravate the pain and cause further discomfort. It is best to avoid it and focus on exercises that target the lower back muscles specifically.
  • Pregnancy: During pregnancy, the abdominal muscles are already under strain, and this exercise can put additional pressure on them. It is best to consult with a doctor before attempting this exercise during pregnancy.
  • Weak core muscles: If you have weak core muscles, this exercise can be challenging and may cause strain on the muscles. It is important to build up strength in the core before attempting this exercise.
  • Unstable or slippery surface: The abdominal bridge crunch on ball exercise requires a stable surface to be performed safely. Avoid doing this exercise on an unstable or slippery surface to prevent falls and injuries.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine. If you experience pain or discomfort while performing this exercise, stop immediately and seek medical advice.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a properly inflated exercise ball
  • Warm up before starting the exercise
  • Maintain proper form and alignment
  • Engage core muscles throughout the exercise
  • Avoid overextending your neck or back
  • Start with small movements and gradually increase intensity
  • Breathe evenly and do not hold your breath
  • Keep your feet firmly planted on the ground
  • Do not arch your back excessively
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Low back pain
  • Obesity
  • Poor posture
  • Weak core muscles
  • Osteoporosis

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    Frequently asked questions

     

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