Stability Ball Exercises
"Ball Knee Crunches"

1. Start by laying your body across the stability ball (belly down).


2. Place your hands on the floor and walk yourself forward and let the ball roll down to your thighs.


3. Make sure you balance your lower body on the exercise ball.


4. The stability ball should be centered right around the middle of your thighs or right above your knees.


5. Throughout the exercise keep your hands in the same spot.


6. Now, using your legs, roll the ball inwards bringing your knees towards your chest (this ain't easy!).


7. Focus on keeping your abs pulled in and strong.


8. It's very important to control the entire movement. Keep your arms steady and roll the ball in with your legs.


9. As you roll the ball in towards your chest the ball should then be on your shins, between your knees and feet.


10. Now extend your legs backward and let the ball roll back up your legs back to the starting position, on your thighs above your knees.


11. These knee crunches are not an easy move, it may take some time before you actually master them. Don't give up, once your core is stronger it'll get easier.


12. Repeat for 3-4 sets of 6-12 reps or do what you can until you get stronger and eventually work your way up.