Crunch (on Bosu Ball) Waist Max

1. Sit on the Bosu ball dome and walk your feet forward until your lower back settles onto the curve of the ball.
2. Plant your feet flat on the floor, hip width apart, for a stable base.
3. Place your hands lightly behind your head or crossed over your chest, without pulling on your neck.
4. Let your upper back relax slightly into the dome, feeling a light stretch through your abs.
5. Exhale and crunch your ribs toward your hips, lifting your shoulder blades off the ball.
6. Squeeze your abs hard at the top of the movement for a full second.
7. Lower back down with control to the stretched position and repeat.
8. Perform 12 to 15 reps without letting your feet slide out from under you.

Common Mistakes

• Pulling the head forward with the hands: Yanking on the back of the head to help you crunch up strains the neck. Keep your fingertips light and let your abs do the lifting.
• Feet too narrow: A tight stance makes the ball roll side to side under you. Keep feet hip width apart for stability.
• Overstretching at the bottom: Letting your torso sink too far back over the ball can irritate the lower back. Stop the stretch as soon as you feel tension, not pain.
• Rushing the reps: Bouncing quickly off the dome uses momentum instead of muscle. Slow down and pause at the top of each crunch.