Balanced Abductor Stretch & Crunch

BALANCED ABDUCTOR STRETCH & CRUNCH

STEP 1Lay on top of the exercise ball making sure you are balanced.
STEP 2Place your legs on the wall and spread them apart until you feel a stretch in your abductors (abductors are muscles that cause movement of limbs away from the mid-part of the body or away from a another limb).
STEP 3Once your are stable, move into a crunch and then return to the start position.
STEP 4Repeat the movement for the desired number of repetitions.
Special Notes
This is a great exercise for your core. In addition to giving you a nice stretch it will work your entire core well. The key to doing this exercise right is getting into a perfectly balanced position. Don't worry if you can't do it on your first try. Stick with it and you'll get it right after a few times.

Having said all of the above, we must note one additional matter. That is, the awkwardness of this position. Regardless of whether you are a man or a woman, you must appreciate the fact that this position is not the most flattering position to be in while exercising in a crowded or semi-crowded gym on a Monday evening.

Thus, in our experience it is best to get into one of those warm-up rooms that most gyms usually have and do it there. Otherwise, if you are bold enough to do it on the mail floor, you better be prepared for a few glances coming your way.

Finally, if you are a complete beginner, we would suggest doing a more traditional core exercise - something that involves being on the floor where you don't need to worry about keeping balance as much. This exercise is for those who are intermediate to advanced.






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