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Ab Curl v2 - Fitball

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Ab Curl Legs over ball  


Primary Muscles:

Rectus,Abdominus, Obliques Transverse Abdominus

ab curl muscles

SecondaryMuscles:
Rotator Cuff, obliques,
Lumbar Multifidus

Level of Difficulty: (3/10)

Scale 3

Repetitions:
     • 10-15 Reps - General toning

Instructions

  • Position yourself so that your legs on resting on the top of the ball
  • Place your hands on your head or across the chest and lift your head, shoulders and spine
  • Raise your body until you reach a 45 degree angle.
  • 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 your eyes looking forward and up
  • 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
  • Decrease the height which you come up
Progressions
  • Extend your legs and rest your ankles on the ball