Crunch with hip lift with ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Crunch with hip lift with ball )

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Name of exercise  AROM lumbar flx bridge supine w/ball
Other names of exercise Crunch with hip lift with ball
Description of exercise The crunch with hip lift with ball exercise is a core strengthening workout that targets the abdominal muscles and hip flexors. It involves lying on your back with your knees bent and feet placed on top of an exercise ball. From this position, you will perform a traditional crunch by lifting your upper body off the ground, engaging your abdominal muscles. At the same time, you will lift your hips off the ground, using your hip flexors and glutes. This exercise not only works your core, but also challenges your balance and stability as you balance on the ball. It can be modified for different fitness levels by adjusting the height and firmness of the ball.
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 with knees bent on ball hands behind neck.
  • Lift up buttocks.
  • Tighten abdominal muscles and lift shoulders off floor.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Reposition

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Toned abdominal muscles
  • Increased hip mobility
  • Improved posture
  • Enhanced coordination
  • Increased stability
  • Strengthened lower back muscles
  • Improved sports performance
  • Increased overall strength

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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

  • Crunch with hip lift with ball is a popular exercise that targets the abdominal muscles and hip flexors. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have a history of back or hip injuries, it is important to consult with a medical professional before attempting this exercise. The twisting motion involved in the crunch and hip lift can put strain on these areas and worsen any existing injuries.Additionally, if you are pregnant, it is recommended to avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the developing baby.Lastly, if you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a fitness professional to ensure proper form and technique. It is always important to listen to your body and avoid any exercises that may cause injury or discomfort.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a stability ball that is the appropriate size for your height
  • Keep your back straight and core engaged throughout the exercise
  • Use controlled movements and avoid jerking or swinging
  • Do not hold your breath, remember to breathe throughout the exercise
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Do not lift your hips too high, keep them in line with your shoulders
  • Keep your feet firmly planted on the ground
  • Avoid arching your back or straining your neck
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • low back pain
  • arthritis
  • sciatica
  • herniated disc
  • sacroiliac joint dysfunction

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    Frequently asked questions

     

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