The crunch on Swiss balloon is a variation of the classic floor crunch for the abdominal muscles. This exercise uses more balance and postural muscles.
It mainly targets the rectus abdominis, but also solicits the obliques and deep muscles that are used to maintain balance.
How do you do the exercise?
Position your lower back on a swiss ball. With your feet on the floor, cross your arms behind your head or across your chest, or place your hands at ear level.
Then roll up your chest by contracting your abdominal muscles, while trying to bring your pelvis back to retroversion. Then return to the initial position, keeping a continuous, slow and controlled tension.
Caution: When doing the crunch ball, do not put your hands behind your neck to avoid injury by pulling on your neck.
Tips
- Blow out on the way up and breathe in on the way down.
- The amplitude of the crunches on the ground must be reduced enough to remain effective.
- Even though the abs are more enduring muscles than other muscle groups, be sure to voluntarily contract them with each repetition so that you feel a burning sensation after 15 to 20 repetitions.
Variants
- You can take weight in your hands to harden the exercise.
- If you are just starting out, focus on floor crunches.
