Fitball Leg Crunch

Lie on your back, place your feet on the fitball, knees bent at 90 degrees. Place your feet at a distance of 8-10 cm, connect your socks. Put your hands behind your head, elbows pointing inward. Tip: do not close your fingers at the back of your head. Press your lower back to the floor to isolate the work of the abdominal muscles. This will be your starting position. As you exhale, begin the twist by lifting your shoulders off the floor, pressing your lower back into the floor as hard as you can. The shoulders should be no more than 10 cm off the floor, and the lower back should remain pressed to the floor at all times. At the end of the movement, tighten your abdominal muscles as much as possible and take a short pause. Tip: Focus on slow, controlled movement. It should be smooth, without jerks. On an inhale, slowly return to the starting position. Complete the required number of repetitions. Variations: to complicate the exercise in the hands, you can take additional weights.