A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
3 × 20
sets × reps
Why this exercise
Difficulty: Beginner
Increases range of motion for deeper ab activation and improved core stability.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20
Rest
45s
How to Perform
- 1.Sit on a Swiss ball and walk forward until your lower back rests on it.
- 2.Place hands behind your head or across your chest.
- 3.Crunch upward by contracting your abs.
- 4.Lower back over the ball to stretch, then repeat.
Pro Tips
- •Keep your hips stable on the ball.
- •Don't pull your neck with your hands.
- •Focus on squeezing abs at the top.
Equipment
Swiss Ball
Safety
Ensure the ball is properly inflated.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.