How To Perform Ball Reverse Crunches

This is an advanced abdominal exercise with a high level of difficulty. It touches the rectus abdominal, deep abdominals, pelvic floor muscles, spine relaxers, psoas, and gluteus maximus. Reverse crunches on swiss ball require excellent stability of the central hull structure. It also requires balance and movement control to perform correctly. Perform this exercise only if you have mastered the basic exercises for strengthening the core muscles.

It is important to note that if performed incorrectly, it can lead to injury.

1. Place yourself in a high plank position with your palms on the floor under your shoulders, and the lower part of your legs – the shins on the ball. Palms and shoulders are in the same line. Extend your elbows, but do not lock them. Stretch your back and be especially careful not to drop your pelvis down.

2. From that position, bend at the hips and push them up, activating the lower abdominal muscles. Raise your hips as high as you can, controlling the movement with your core muscles.

3. Hold that position for a few seconds. Then, with light and controlled movements, return to the starting position.