The 12 Best Upper Ab Exercises — Miracle-Gro To Annihilate Your Rectus Abdominis & Upper Abs
Upper Abs Exercise 5 — Swiss Ball Weighted Crunches
How To:
Protocol: 20 reps
Target Muscle(s): Upper Abs (Rectus Abdominis)
- (1) Lie with your lower-middle back firmly against the top of a Swiss ball and your hands behind your head (without grabbing it).
- (2) Slowly extend backwards beyond 180º (A) and then powerfully crunch upwards, squeeze your abs, and hold the contraction for 1 second (B). The movement should be slow and deliberate, with your back remaining in contact with the ball throughout.
- (3) Extend your abs and lower your torso down over the top of the ball. Repeat.
Once your abs get stronger, increase the difficulty by holding a medicine ball or dumbbell behind your head and/or increase the number of reps.
Bryan DiSanto
Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
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