Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
CAUTION: Always use a spotter when exercising with a stability ball. Failure
to utilize a spotter can result in serious injury!
Crunch
START: Start by sitting forward on the ball so
that primary contact is between the ball and the
user’s lower back/hips. The shoulder blades
should be lightly contacting the ball at this time.
Feet should be spaced about shoulder width in
front of the user with the soles of the feet flat on
the floor. Arms should be crossed over the chest
with hands on the opposite shoulders.
ACTION: Perform a traditional crunch contracting
the abdominal muscles which will cause the
upper body to curl upwards. Pause briefly when
the abdominals are completely contacted then
slowly lower back to the starting position.
Continue to repeat movement for duration of the
training set.
ADVANCED: Increase the level of instability by
moving the feet closer together prior to
performing this exercise.
Bridge Hip Extensions
START: Lie against the ball so that the shoulders
are in contact with the top of the ball. The feet
should be spaced approximately shoulder width
apart with the soles flat on the floor. The arms
can be out from the body or at the sides. There
should be a slight bend in the knees and hips.
ACTION
: Extend the hips upwards until they are
parallel to the floor. Hold the extension for 2 to 5
seconds, then slowly lover the hips towards the
floor.
ADVANCED
: Once in the bridge position, extend
the leg of one leg lifting the foot off of the floor as
illustrated.
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