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Home > Bodyweight Exercises

Bodyweight Exercises for Cyclists: Boxer Ball Crunch

 

How to do the Boxer Ball Crunch:

First thing to do is grab your stability ball and sit down on it. Then roll out so that the middle of your back is resting on the ball. Your feet should be flat on the floor and your knees bent at 90 degrees. Put your hands behind your head.

boxer ball crunch 1

Now squeeze your abs and lift your upper back off like ball (like a typical crunch.) Be sure to use your ab muscles, and don't pull on your neck with your hands.

While still upright, trace a clockwise oval with your torso. Just imagine that you're a boxer bobbing and weaving to avoid punches!

boxer ball crunch 2

Be sure to keep your abs and lower back pressing down on the ball throughout each rotation.

boxer ball crunch 3

Rotate through a full 10 ovals, then reverse the direction and trace 10 counterclockwise ovals.

Why you should do the Boxer Ball Crunch:

The Boxer Ball Crunch adds much-needed dynamic motion to a cyclist's workout. It prepares your body to rock back and forth on steep hill climbs while maintaining control.

It works your transverse abdominus, obliques, and lower back.

 

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