Hey, everyone!
It's trainer Susan with ATHLEANXX for Women.
Today we're going to be doing five stability ball ab exercises.
So with this workout I want you to do as many reps as you possibly can in 30 seconds.
I want you to rest for 15-20 seconds in between, and go for three, to four rounds.
So I'm going to go through the first round with you guys.
The first thing we're going to do is a crunch punch.
So you just need your ball, and a couple of hand weights.
They don’t have to necessarily be heavy, just depending on your fitness level.
With this exercise what you're going to do is, you're just going to sit back with the
top of your back on the ball.
You're going to dig your feet into the ground to roll your abs up as you push the dumbbells
out straight.
So this is what it's going to look like.
I'm bringing my feet in, I'm sitting up, and I'm pushing out.
Just a slight isometric hold at the top.
Really engaging the abs as I roll them up.
Press out.
Back down.
And punch.
And rest.
That's why I always say you don’t need a super heavy amount of weight.
Once again, depending on your fitness level.
That was exercise one.
Number two: we're going to do a one leg roll out.
So you're going to put the ball in front of you.
This is going to really challenge your core.
You're going to put your hands here on the ball, think about keeping that leg ready to
lift up because we're going to do a one leg roll out.
You're going to roll out, stabilize with that leg up straight, and then back to start.
You can alternate legs.
You're going to roll out, think about raising that leg up a little bit, really hitting those
glutes, too.
And we're going to lower back down.
Raise.
If you want to make it more challenging, sometimes I'll move the ball from side to side, but
I try to keep the rest of my body as straight as possible.
Just to really make it a little more challenging.
We're going to roll out, we're going to get stabilized, we're going to move that ball
from side to side, and we're going to go back up to start.
One leg reverse crunch.
Just lay on the ground.
We're going to put one foot on the ball.
The other is going to be straight up in the air.
We're going to think about slightly digging our heel into the ball as we rotate our pelvis
toward our face.
So I'm going to lower, and raise.
This is great for the deep core stabilizers, and the lower abdominals.
Once again, thinking about digging our foot into the ball as we're doing a slight pelvis
tilt.
So we're going to let those rest after we've done our time.
Then we're going to hit the other side.
Once again, the goal with this is really thinking about getting that little bit of a pelvis
tilt at the top.
We are onto exercise four.
Reach through.
We could have stayed on the ground, but I made you get up.
So what we're going to do is, we're going to put the ball between our feet.
We're going to think about squeezing it together, and we're going to reach through.
I'm going to show you two versions.
For a beginner version you can keep your back primarily on the ground.
And reach, and lower.
Really concentrating on lowering the ball down, fairly slow.
For the next group it's going to be a little bit tougher.
I want you to get your back off the ground.
So once we have the ball in a good position you're going to think about coming up – I
did that wrong, sorry.
You're going to come up, and reach, and down.
This is a lot tougher.
Especially if you have a huge ball.
You just want to really think about trying to bring the ball up as high as you can as
you're reaching through.
Okay, now I've got it.
And down.
Those are brutal.
Fifth exercise: straight leg oblique crunch.
We're just going to have the ball up, and overhead.
I want you to balance on one leg.
We're really just going to think about hitting our obliques.
So we're going to be here, and we're going to crunch in.
and crunch.
If you can do this without touching your toe to the ground eventually, that's good.
Getting some good lateral flexion in here.
Really just think about reaching over, and crunching.
We're going to hit the other side.
And here.
It's going to pull you off your balance.
If you're doing that, that's all right.
And here.
And really thinking about crunching, hitting those obliques.
This isn't a lot of weight, but you'll definitely feel it.
Okay, you guys.
Once again, do as many reps as you can in that 30 seconds.
15-20 seconds of rest, three to four rounds.
Really good.
Kind of getting every part of the core.
All right, you guys.
If you haven't checked out ATHLEANXXforWomen.com, check it out.
They have great supplements.
Maybe you want to get some stretching in today.
It's a great resource.
Hey, leave us some comments, hit the subscribe button, and hit the like button, and I will
work out with you guys soon.