Curls on a Ball
This is a great exercise for the muscles of the torso.
Ability Level
Intermediate
Fundamentals
- Make sure that you are stable and comfortable balancing on a stability ball.
- Sit on the ball.
- Slowly roll down the ball until the ball is in the small of the back.
- Be sure you are balanced when back is fully extended.
- Keep your feet in proper alignment facing straight ahead, with the feet directly under the knees.
Execution
- Start in a plank position, the elbows and knees are on the ground, core is activated, buttocks are squeezed and shoulder blades are drawn back and down.
- Place one hand on the ground under the chest, and simultaneously push that arm straight as you place the other hand on the ground under the chest and push it straight.
- Return to the starting position by bending on elbow down to the ground, followed by the other.
- Ensure that your hips stay level throughout the movement.
- Draw your navel in towards the spine.
- Place your tongue on the roof of your mouth just behind your top teeth.
- Squeeze your buttocks.
- Contract your abdominals while curling your chest towards your hips, and keep lifting up to a fully upright position on the ball.
- Do not push with the legs to perform the exercise.
- Slowly lower the upper body to the starting position.
Repetitions
1 set / 5 repetitions
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