Air-Pillow Crunch

1. Positioning:

   • Start by sitting on the stability ball.

   • Walk your feet forward to roll your body down until your lower back is supported by the ball. Your upper back and head should still be off the ball.

   • Keep your feet flat on the floor, hip-width apart, with your knees bent at about a 90-degree angle.

   • Place your hands behind your head or cross them over your chest. Ensure not to pull on your neck.

2. Starting Position:

   • Engage your core muscles. Keep your abdominal muscles tight throughout the exercise.

   • Your back should form a straight line from your tailbone to the back of your head.

3. Movement:

   • Slowly curl your upper body forward towards your knees by contracting your abdominal muscles.

   • Lift your shoulders and upper back off the ball while keeping your lower back in contact with it.

   • Hold the crunch for a moment at the top of the movement.

4. Return:

   • Lower yourself back down slowly to the starting position, maintaining control and keeping your core engaged.

   • Do not let your lower back arch as you lower down.

5. Repetitions:

   • Aim for 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips:

• Focus on using your abdominal muscles rather than pulling with your arms.

• Avoid straining your neck; keep your gaze forward throughout the movement.

• If you feel discomfort in your lower back, reduce the range of motion.

Safety Precautions:

• Ensure the stability ball is properly inflated and stable.

• If you're a beginner, you may want to practice the movement without the ball to master the crunch technique.