Even if you've been working out at the gym for a while, paying attention
to a few simple rules of proper technique can not only make you
slimmer, stronger and healthier, it can help prevent some seriously
wicked injury. And in this case, here's how to to perform the perfect 'ball crunch':
Choose The Right Ball
The first thing you have to do is to check if you're using the wrong sized
ball. Using the wrong ball forces people into awkward positions. Look for one that allows you to plant your feet on the
ground with your knees as close to a 90-degree angle as possible.
Don't Limit Yourself
But even with the right sized ball, you need to make sure you're not limiting your range of motion. Most people only move up and down a few inches on the ball, which means they're not getting the most out of this move.
As you can see above, you can fix this by stretching backwards over the ball as much as is comfortable. This gives you more "room" to lift your core back up and perform the crunch.
And be sure to crunch on a ball with the same form you would use for a regular crunch by bringing the shoulders toward the ceiling. Perform this in front of a mirror to avoid curving you spine or pulling on the neck.
Did you know that using barbells for lower body exercises lets you lift a substantial amount of weight. "The issue with dumbbells for exercises like squats and lunges is that grip strength is a limiting factor," says Schoenfeld. Because your lower body is generally much stronger than your upper body, your grip strength tends to give way long before your legs do. But using a barbell eliminates that problem. Read more