Standard disc crunch
Position yourself on a mat as if you’re going to do a standard crunch. Place center of the disc just above your tailbone. Begin to crunch your upper body off the mat while exhaling. While inhaling, slowly lower your back. Do two to three sets of 20 to 50 repetitions.
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Balance disc crunch
Lie on your back on a mat and place your feet on the disc. Elevate your pelvis off the floor and maintain that position. While exhaling, crunch your upper body off the mat. Slowly lower and breathe in. Complete two to three sets of 20 to 50 repetitions.
Single leg bridge
Lie on a mat as if you were going to do a crunch. Place your left foot in the center of the disc. Elevate your pelvis and lift your right leg, pointing your toe toward the ceiling. Lower yourself back down while inhaling. Lift back up and exhale. Switch legs and repeat. Do 10 to 20 repetitions.
Oblique disc crunch
While lying on your side, place the center of the disc at the top of your hip. Lean your hip back slightly, with your knees bent at a 90-degree angle. Place your left arm (palm down) on the ground. Place your right hand behind your head and at the base of your skull. Begin the exercise by curling up your side while exhaling. Slowly lower yourself back down while inhaling. Do not lay your body back down on the floor, and make sure your oblique muscles and not your arm are moving your upper body. Complete two to three sets of 20 to 50 repetitions.
TIPS
– If this routine is too challenging or you don’t have a disc, all exercises can be done without it.
– Using the disc increases stabilization and makes things more challenging and fun.
– You can find discs at sporting good stores and on the Internet for about $20.