Weighted Swiss Ball Reverse Crunch
Muscle Groups: Abs, Hips
Weighted Swiss Ball Reverse Crunch focuses on Abs, Hips.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Reverse Crunch with proper form and technique.
- 1
Lie on your back on the floor with your arms extended out to the sides for stability.
- 2
Place a Swiss ball under your calves and lower shins, with your knees bent at a 90-degree angle.
- 3
Securely hold a dumbbell or weight plate between your feet.
- 4
Engage your core and use your lower abs to lift your hips off the floor, rolling the Swiss ball towards your chest.
- 5
Continue to roll the ball until your knees are close to your chest and your lower back is slightly rounded off the floor.
- 6
Slowly reverse the movement, extending your legs and rolling the Swiss ball back to the starting position.
- 7
Lower your hips back to the floor with control, maintaining tension in your core.
Related Exercises
If you enjoyed Weighted Swiss Ball Reverse Crunch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Swiss Ball Reverse Crunch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
