Myotatic Crunch On Bosu Ball

1. Sit on the edge of the Bosu ball with the dome facing up and your feet flat on the floor.
2. Walk your feet forward and lie back slowly until your lower back and mid back rest on the dome.
3. Plant your feet hip width apart on the floor and place your fingertips lightly behind your ears.
4. Let your torso stretch back over the dome slightly, feeling a light stretch through the abs.
5. Exhale and curl your ribs toward your hips, lifting your shoulder blades off the ball.
6. Pause briefly at the top and squeeze the abs before lowering back to the stretched position.
7. Repeat for 12 to 15 controlled reps without letting your feet slide apart.

Common Mistakes

• Pulling on the neck: Interlacing the fingers and yanking the head forward strains the cervical spine. Keep fingertips light and let the abs do the lifting.
• Overextending at the bottom: Sinking too far back over the ball can stress the lower back. Stop the stretch as soon as you feel tension, not pain.
• Feet too close together: A narrow stance makes the Bosu roll side to side. Plant your feet hip width apart for a stable base.
• Using momentum to curl up: Jerking the torso forward skips the muscle contraction. Curl slowly and pause at the top of each rep.