Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 1 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

Your Workout Title

0 min
 · 
1 exercise
Swiss Ball Crunches
This Your Workout Title 0 min-minute gym workout plan effectively targets your abs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Your Workout Title
0 min
 · 
1 exercise
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Swiss Ball Crunches
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Abs
  1. Sit on an exercise ball, your feet flat on the floor.
  2. Roll the bottom half of your glutes off the ball by walking your feet away from the ball. Your lower back should be positioned at the top centre of the ball.
  3. Place your hands loosely behind or on the sides on the sides of your head, but don’t use your them to pull yourself up. Doing so can cause neck injuries.
  4. Curl your upper body forward rolling your shoulders forward and down towards your hips.
  5. Continue curling forward as far as comfortable. Hold and squeeze your abdominal muscles for a count of one.
  6. Return to the starting position and pause, then repeat.

For added resistance,you can hold a weight plate to your chest.

Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Primary muscle group(s):
Abs
  1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
  2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
  3. Pause and return to the starting position.
Workout done!
Exercises done
of 1
Total time
Return Browse more workouts
Start
  • today
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!