Ab Curl with Mini Ball
Purpose: The ball allows for greater range of motion and engagement. The ball's instability also requires the body to stabilize the core. Engagement: The core muscles, including the rectus abdominis and obliques, engage to flex the spine. Lateral and posterior kinetic-chain muscles stabilize the body on the ball. Movement: From seated position on floor, place behind pelvis (sacrum). Lie supine over ball, spine slightly flexed. Reset ball closer to ribs and shoulders for less range of motion or if more back support is needed. Bend arms, and place hands behind knees for less challenge. With control, extend spine over ball, then flex spine to original position. Gaze at knees as reference point to avoid over-extending thoracic and cervical spine.