SPRI Sponge Ball - Crunch; Full Roll Up; Kick In & Out; Double Leg Circles

Crunch
Start: Lie on back, position ball between
knees, bend and lift legs with lower legs
parallel to the oor, and knees directly
above hips. Extend arms along sides of
body on the oor and pull abdominal
muscles inward.
Finish: Squeeze ball, slowly curl body
upward and lift shoulders off oor
while reaching forward with hands.
Keep abdominal muscles tight and legs
stationary. Hold 1-2 seconds and slowly
return to start position.
Double Leg Circles
Start: Lie on back, place ball under tailbone, straighten legs and
position feet and knees directly above hips. Extend arms along
sides of body on the oor and keep back straight with head and
shoulders on the oor.
Finish: Slowly rotate legs
clockwise or counter-
clockwise in a circular
motion just outside
width of hips. Keep legs
straight and together
with shoulders on the
oor and abdominal
muscles pulled inward.
Hold 1-2 seconds
and alternate to
other side.
Bicycle
Start: Lie on back, position ball under tail bone with legs straight and together just
above the oor. Extend arms along sides of body on the oor and keep back straight
with shoulders on the oor.
Finish: Keep legs lifted off oor, straighten one leg forward while simultaneously
bending opposite leg up and back above hip. Keep shoulders on the oor, abdominal
muscles pulled inward, and tailbone rmly on the oor. Alternate bending and
straightening of legs in a slow, continuous manner.
Full Roll Up
Start: Lie on back, position ball between knees, bend legs and position feet at on the oor
hip width apart. Extend arms above head on the oor and pull abdominal muscles inward.
Finish: Squeeze ball, slowly curl body upward and lift upper body
completely off oor, curving back slightly forward while keeping arms
straight above head. Keep abdominal muscles tight and feet at on the oor.
Hold 1-2 seconds and slowly return to start position.
Kick In & Out
Start: Lie on back, position ball
between knees, straighten legs with
heels on the oor hip width apart.
Extend arms along sides of body on the
oor and pull abdominal muscles inward.
Finish: Bend and lift legs up and back until
lower legs are parallel to the oor with
knees just above hips; then straighten legs
upward and outward at a 30-45 degree
angle until hips, knees and feet are aligned.
Keep abdominal muscles tight and hips
stationary. Hold 1-2 seconds and slowly
return to start position in a reverse two step
process.
Single Leg Kick
Start: Lie on back with legs straight and together on the oor. Hold
ball with both hands, extend arms above head and pull abdominal
muscles inward.
Finish: Slowly lift upper body upward with arms straight overhead
while simultaneously lifting one leg up and backward, ending when
ball reach toward top of foot.1Keep back straight with opposite leg
and hips stationary on the oor. Hold 1-2 seconds and alternate legs.