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Ab Curl - Fitball

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Ab Curl Ball  

                                                         
Primary Muscles:

Obliques,Rectus,Abdominus ,
Transverse Abdominus

ab curl muscles

SecondaryMuscles:
Rotator Cuff, obliques,
Lumbar Multifidus

Level of Difficulty: (5/10)

scale 5

Repetitions:
     • 10-15 Reps - General toning

Instructions

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.
  • The feet should be shoulder width apart
  • Slowly walk your feet forward, as you do so lower your upper body until you body is parellel to the floor
  • Ensure that your bottom is in contact with the ball.
  • Place one hand on your head and one hand on eyour thigh
  • Raise your body and at the same time slide the arm aclong the thight towards the outside of the opposite knee.
  • Momentarily pause and then lower body when returning to the starting position
Teaching Points
  • Initiate movement from the torso not the shoulders
  • Avoid rounding the shoulders
  • Keep eyes looking up and forward
  • Keep your legs at 90° angle and feet under knees
  • Keep the ball as still as possible.
  • Breath out as you raise the body and breath in as you lower

 

Adaptations
  • Position your bottom slightly off the ball
  • Widen your stance
Progressions
  • Position your bottom further towards the middle of the ball
  • Bring your feet closer together
  • Place a light dumbbell on your stomach