Core Exercise Challenge: Ball Transfer Crunch

The Ball Transfer Crunch exercise is a challenging one that can be performed with a stability ball or medicine ball (for more weight).



1. Start by lying on your back with a medicine ball held between your legs and your arms directly above your head.

2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.

3. At the top, grab the ball with your arms and return to the starting position with the ball in your hands.

4. Repeat this movement and transfer the ball back to your feet.

5. Repeat for the desired repetitions.

Add this exercise to your program to give your core training some variety.

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Mark Dilworth, BA, PES
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