Ball Transfer Exercise Ball Crunches

STEP 1 Begin by lying down on your back and hold an exercise ball between your legs with your arms above your head.
STEP 2 At the same time, lift your legs with the ball and raise your shoulders and arms up.
STEP 3 At the center (top) grab the exercise ball with your hands and return to the start position with the ball.
STEP 4 Repeat the movement and transfer the exercise ball back between your feet.
STEP 5 Repeat for the desired number of repetitions.
Special Notes
This is not an exercise for beginners. It's complex and requires your core to be conditioned to a certain extent before you try it.

Once you get used to this exercise you will find that it does wonders for your midsection. Namely, it will tighten and "solidify" your core to the point where it will get rock hard. It's important to note that when you do this exercise you might want to select a smaller ball rather than one with a huge diamater. It's really not about spreading your legs, it's more about the exchange back-and-forth between your hands and feet. Thus, go with a smaller ball that is easier to hold between your feet.

Once you do this exercise for a while you will be able to increase the speed in order to keep yourself challenged. Another option would be to use a medicine ball that will challenge you even more. In any case there is plenty of ways to keep yourself challenged.

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