Crunches on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Crunches on ball )

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Name of exercise  AROM lumbar flx (crunches) supine on Ball
Other names of exercise Crunches on ball
Description of exercise Crunches on a ball is a popular exercise that targets the abdominal muscles. It involves lying on a stability ball with your feet flat on the ground and your hands behind your head. From this position, you lift your upper body off the ball by contracting your abs, and then slowly lower back down. This exercise not only strengthens the core muscles, but also improves balance and stability. The use of the stability ball adds an extra challenge as it requires more control and engages more muscles than traditional floor crunches. It can be modified to suit different fitness levels and is a great addition to any workout routine.
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
  • Sit on floor with shoulders on ball.
  • Slowly push body backward over ball.
  • Tuck chin to chest and raise shoulders off ball.
  • Return to start position and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Stronger core
  • Improved balance
  • Increased stability
  • Better posture
  • Engages multiple muscle groups
  • Can be modified for all fitness levels
  • Can be done at home or in the gym
  • Helps with spinal alignment
  • Enhances athletic performance
  • Can help prevent back pain

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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

  • Crunches on a ball can be a great way to add variety and challenge to your core workout routine. However, there are certain situations where it is best to avoid this exercise.Firstly, if you have any pre-existing back or neck injuries, crunches on a ball may put too much strain on these areas and worsen your condition. It is always important to consult with a doctor or physical therapist before attempting any new exercises if you have a history of injuries.Additionally, if you are pregnant, crunches on a ball may put too much pressure on your abdominal muscles and pelvic floor, which can be harmful for both you and your baby. It is best to stick to safe and modified core exercises during pregnancy.Lastly, if you do not have proper balance or stability, performing crunches on a ball may increase your risk of falling and injuring yourself. It is important to have a strong core and good balance before attempting this exercise.Overall, it is important to listen to your body and avoid crunches on a ball if you have any pre-existing injuries, are pregnant, or do not have proper balance and stability. It is always better to err on the side of caution and choose alternative exercises that are safe and effective for your body.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a properly inflated and sturdy exercise ball
  • Place the ball on a stable surface
  • Keep your feet firmly planted on the ground
  • Engage your core muscles throughout the exercise
  • Avoid arching your back or straining your neck
  • Use slow and controlled movements
  • Do not hold your breath
  • Stop if you experience any pain or discomfort
  • Consult a trainer or physician before attempting this exercise.

    • Helpful in Diseases

  • Obesity
  • Back pain
  • Muscle imbalances
  • Poor posture
  • Weak core muscles
  • Balance and coordination issues

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    Frequently asked questions

     

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