Double ball floor crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double ball floor crunch )

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Name of exercise  Resist lumbar flx/shld protract supine w/ball
Other names of exercise Double ball floor crunch
Description of exercise The double ball floor crunch exercise is a core strengthening exercise that targets the abdominal muscles. It involves lying on your back with your knees bent and feet flat on the floor, while holding two small exercise balls behind your head. From this position, you lift your upper body off the ground, bringing your elbows towards your knees and squeezing the balls between your head and hands. This movement engages the upper and lower abdominal muscles, as well as the obliques. It can be modified by using larger or smaller balls, and can be made more challenging by extending the legs or adding weights. The double ball floor crunch is an effective exercise for building a strong and toned core.
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 and legs supported on large ball.
  • Hold small ball in hands at chest level, elbows straight as shown.
  • Bend knees to squeeze ball between lower legs and thighs and lift knees toward chest, while pushing arms toward ceiling.
  • 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 __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Retraction, Elevation

    Benefits of exercise

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

  • Stronger core
  • Improved balance
  • Increased abdominal muscle definition
  • Better posture
  • Reduced risk of back pain
  • Improved overall fitness
  • Increased coordination
  • Targets multiple muscle groups
  • Can be done anywhere
  • No equipment required

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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 double ball floor crunch exercise should be avoided if you have any existing back or neck injuries, as it puts strain on these areas. It should also be avoided if you have any abdominal muscle tears or strains. Additionally, if you are pregnant, it is recommended to avoid this exercise as it can be uncomfortable and potentially harmful for the baby. If you have any balance or coordination issues, it is best to avoid this exercise as it requires stability and control. Lastly, if you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional before continuing.

    • Precautions

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

  • Keep back in neutral position.

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Heart disease
  • Back pain
  • Arthritis
  • High blood pressure
  • Osteoporosis
  • Anxiety
  • Depression

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    Frequently asked questions

     

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