Crunch - Legs On Exercise Ball

Crunch con Piernas en Pelota

beginnerbody onlyCore (Dynamic)isolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
Place your feet three to four inches apart and point your toes inward so they touch.
Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
Slowly go back down to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Acuéstate boca arriba con los pies sobre un balón de ejercicio y las rodillas a 90 grados.
Separa los pies 8-10 cm y apunta los dedos hacia adentro hasta que se toquen.
Coloca las manos a los lados de la cabeza con los codos adentro. No entrelaces los dedos detrás de la cabeza.
Presiona la espalda baja contra el suelo para aislar mejor los abdominales. Esta será tu posición inicial.
Eleva los hombros del suelo unos 10 cm mientras presionas la espalda baja. Exhala y aprieta los abdominales arriba un segundo. Movimiento lento y controlado, sin impulso.
Baja lentamente inhalando a la posición inicial.
Repite las repeticiones recomendadas.