How to do the Ball Side Crunches or BendsStart by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over your head. While completely relaxed pull up with your abdominals and obliques until you cannot go any further and return to a full stretch.
These are the muscles , equipment and categories of this exercise.
- PRIMARY: Obliques
Averages for MyFit UsersThe table below represents data from over 200,000 exercise logs and gives us an average for this exercise.
|Average Weight Lifted||Average Reps||One Rep Max Average|
|16.2 lbs||14.3||22.3 lbs|
What is a good starting weight?
Based on an average weight lifted of 16.2 lbs for all MyFit users we suggest you start at 50% of that weight:
Workouts Plans with Ball Side Crunches or Bends
Make a Workout
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Tracking Your WeightsThere are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.