Swiss Ball Crunches

While doing the basic crunches on the floor helps in losing belly fat, it is when you start performing them on a Swiss ball, that they become more effective, and help in strengthening and toning all the core muscles. Swiss ball ab exercises are extremely helpful for those looking for improved strength and flexibility of the abs and torso. The toning effect of these exercises helps all you men develop those six pack abs you so deeply desire, and women develop all those curves that seem impossible to achieve.

To perform these exercises, you should be familiar with the basic crunches that are performed on the floor. That forms the base of every type of exercise that is mentioned here. Also, as the name suggests, the Swiss ball or the stability ball, requires a certain amount of balance so that you can perform these exercises well. This will develop over time, so don't fret if you are unable to balance yourself initially. Presented here is a guide on the different types of Swiss ball crunches you can perform to achieve this purpose.

Basic Crunches with Swiss Ball

These are adaptations of basic core exercises with the Swiss ball so that they prove more effective.

Exercise 1: Abdominal Crunches

• Sit on the exercise ball. While sitting, start walking forward, so that your hips are off the ball and your back is resting on it instead.
• Place your hands behind your head, and lift your upper body upward, as you would do for an abdominal crunch on the floor.
• Hold your body in position for about 1 second, and lower yourself back down. Do not allow your head to rest on the ball.
• Repeat these movements at least 10 times to begin with, and perform 2 sets.

Exercise 2: Reverse Crunches

• Lie flat on your back, on an exercise mat. Place the exercise ball below your knees, in a manner that your legs and knees are parallel to the floor.
• Using the strength from your abs, lift the stability ball up, and bring your knees towards your chest.
• Hold your body in position for about one second, and lower your knees back to the starting position. However, do not allow the ball to touch the floor.
• Perform about 10-20 repetitions of this exercise, in 2 sets, to begin with.

Exercise 3 (a): Lower Body Side Crunches

• Lie flat on your back, on an exercise mat. Place the exercise ball below your knees, in a manner that your legs and knees are parallel to the floor.
• Using the strength from your abs, lift the ball upward, and slowly turn your legs to the left, and go as far as possible. Do not lift your shoulders off the floor.
• Hold your body in position for one second, then come back to the original position. Repeat this movement toward the right, without resting the ball on the floor.
• Perform about 10-20 repetitions of this exercise, in 2 sets, to begin with.

Exercise 3 (b): Upper Body Side Crunches

• Place the Swiss ball at a distance of a few feet from a wall. Sit on it with your feet apart at shoulder's width.
• Walk towards the wall, while seated on the ball, so that your back is on the ball, and your feet are braced against the wall.
• Turn your body towards at a 90 degree angle, so that your right hip is on the ball, and your feet are supported by the wall.
• Place your hands behind your head, and lift up your upper body, using your oblique muscles, and slowly return to the starting position.
• Keep your abdominal muscles sucked in at all times while doing this exercise.
• Perform at least 12-15 repetitions in 2-3 sets.

Crunches on Swiss Ball with Weights

Weighted Swiss ball crunches are high impact abdominal exercises, that go a step further in toning and strengthening the core muscles.

Exercise 1: Regular Crunches

• Sit on the ball, and keep your feet hip-width apart.
• Hold a weight of about 5-10 pounds, preferably something slightly heavier than what you are comfortable with, so that the exercise is effective.
• Walk forward while seated on the ball, till your back rests on the ball, and your thighs are parallel to the floor. Hold the weight either close to your chest, or at the back of your head, wherever comfortable.
• With this starting position, crunch up as much as you can, and slowly return to the starting position. Exhale when you crunch up, and inhale when you lower your body.
• Perform at least 12-15 repetitions in 2-3 sets.

Exercise 2: Oblique Crunches

• Place the Swiss ball at a distance of a few feet from a wall. Sit on it in the same manner as mentioned above, with a 5-10 pound weight in your hand.
• After sitting on it, walk towards the wall, so that your back is on the ball, and your feet are braced against the wall.
• Turn your body towards at a 90 degree angle, so that your right hip is on the ball, and your feet are supported by the wall.
• After holding the weight either in front of your chest, or above your head, lift up your upper body, using your oblique muscles, and slowly return to the starting position.
• Perform at least 12-15 repetitions in 2-3 sets.

Exercise 3: Weighted Twists

• Assume the starting position as mentioned in exercise 1.
• As you crunch up, squeeze your abs, and twist at the waist so that your right elbow is directed toward your left knee. Lower your body as you return to the starting position.
• For the next repetition, twist your body so that your left elbow is directed toward your right knee.
• Perform at least 12-15 repetitions in 2-3 sets.

Remember, that these exercise ball workouts will be effective only when combined with the right diet. Eating foods that help in building and strengthening muscles is as important as performing these crunches on the Swiss ball for the same purpose. Avoid these exercises if you have a back problem, else work your way to a flat, toned, and sexy tummy.