Preseason Strength Training: Exercise-Ball Crunches - Ski Mag

Preseason Strength Training: Exercise-Ball Crunches

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Want to ski better than ever? Try our preseason strength training fitness plan, and we guarantee you will.2 sets x 15-25 reps (increase number of sets as you get stronger)
If you've ever done crunches, then these will be familiar to you. Lie on a fit ball on your back, with your hips slightly lower than your shoulder blades and your sacrum firmly supported by the ball. Your feet should be firmly planted on the floor, just a bit wider than the ball width for stability, and so that your lower leg is at a 90-degree angle to your upper leg.

Place your fingers lightly behind your head, with your elbows out to the side. Your hands are there for support, not to do the work for your abs. Keeping your head and neck in the neutral position throughout the movement (think of keeping the tip of your chin pointed to the ceiling), contract your abdominals, moving one vertebra at a time. Exhale as you pull your rib cage toward your hip bones until your abs are fully contracted (about a count of two), hold for a second and breathe out any remaining air. Inhale as you slowly lower your trunk to the starting position, never releasing the tension from your abs.

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