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Ultimate Ab Curl - Fitball

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Ultimate Curl ball  


Primary Muscles:

Rectus,Abdominus, Obliques 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

  • Lie on your back with your legs outstretched and ankles resting on the top of the ball
  • Position your arms above the head beside the ears
  • Inhale to prepare and as you exhale raise your shoulder and back off the floor and bring the arms past the ears towards the knees
  • At the same time bend at the knee bringing the thighs toward your stomach
  • Make a small ball shape with the body and take a breath to prepare.
  • Exhales and return to the starting position

Teaching Points

  • Avoid rounding the shoulders

  • Keep your eyes looking forward and up

  • Keep the TVA and pelvic floor engaged

  • Movement should be generated by the core muscles

  • Let the breathing dictate the speed of each repetition

Adaptations
  • Keep the legs still and only lift the upper body
  • Keep the arms down by yourside 
Progressions
  • Don't let your shoulders touch the mat inbetween each repetition