Crunches on Swissball: proper form?

J

JackShephard

0
Hi all,

I find that the crunches on the swissball give me less backpain than the ones on the floor. However, I also find it really difficult to figure out the proper form - this is the exercise I'm talking about:



However, I'm not really feeling much of a 'burn' - and while I'm in no shape to speak off, I'm still able to do about 60 of them straight and slow, which indicates I'm probably not doing it right. Also, I still get back pain.

Two questions: How can I get more of a 'burn' from this - I imagine I'm sitting up too much but if I don't I get back pain - so question #2 is how do I reduce lower back pain when doing crunches?

Cheers,

Cigaro.
 
I'm no expert on form, but when I'm doing crunches on a ball I find that lower back pain in my case happens when the ball is rolling back and forth under me as I crunch. With practice I've learned to move just right so it stays, but I know they make weighted balls that stay in place better with sand in them or something. Or there's the Bosu, which is like half a ball on a platform, and certainly won't roll.

Of course your back pain could be caused by something else, but that's just my personal experience.
 
Well, we know this isnt right:



Just posted it to get a laugh. :)

What size is your ball? They make different sizes, and the ball should be one that should be the correct ball size in order to conform to the size of your back properly. Additionally, 60 crunches (IMO) is far too high of a rep range to be performing.


As far as I know (as I dont use an exercise ball any more. Other than for "drive way" basketball using our large trash can), these are the sizes they make:

55 cm - 4'11" - 5'4"
65 cm - 5'5" - 5'11"
75 cm - 6'0" - 6' 7"

The "primary" purpose of a stability ball, is to put you in an unstable environment. Additionally, while you are performing an exercise, the body is constantly making small adjustments with the postural muscles, abdominals, gluteals and leg muscles because of this instability. When you lay on the stability ball, Cigaro, make sure your hips are level or just slightly higher than the knees. Is this the case with your current sized stability ball when you lay on it?

As with all crunchs (IMO), it can be easy to arch your back, and the back is meant to be firmly pressed to the mat/floor/conformed to the ball, when executing the exercise, and if peformed improperly, can bring pain to the lower back. Concentrate on moving the shoulders and flexing the core UP, and not the back, and the movement shouldn't be any more than "approximately" 4 to 6 inches (dependent on length of body, etc).


Have you considered trying different exercises, and possiby desigining a program that is more focused on the group of muscles that form the core? Which are: internal and external obliques and transverse abdominis (a very thin sheet of muscle in the front), to make this simple. The obliques originate on the outer lower ribs and insert at the top of the pelvis on the lower side of the waist. Their function is to flex the spine if both sides contract equally and simultaneously. If the external oblique on one side and the internal oblique on the other side contract, the result will be rotation, or a slight twisting, of the spine. And the transverse basically compresses and tightens the adominal wall. IMO, if one is going to train the core, they take these three muscles in mind, and design a program around it.


What sort of equipment do you have?

Best wishes to you, and to all on the forum. I hope you day went well.


Chillen
 
Last edited:
Hey thank you Chillen, I think you nailed it. The ball I used was too large - I changed to a smaller one with the proper posture you describe and got a much, much better workout free of back pain!

Thank you!

-
Cigaro
 
Cigaro78 said:
Hey thank you Chillen, I think you nailed it. The ball I used was too large - I changed to a smaller one with the proper posture you describe and got a much, much better workout free of back pain!

Thank you!

-
Cigaro
Click to expand...

You are welcome, Keep on Rocken and Rollen, man!

Inconsistency....is a KILLER of a goal.

Being prepared when paired with consistence and persistence puts one's goal in existence.

Stay tough.....

Best wishes,


Chillen
 
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