A Challenging Ab Workout That’s Actually Fun

Sick of doing a million crunches without getting results? Mix it up with a fun and energizing ab workout that’s sure to make you feel the burn.

For this workout, you’ll need two things: a Stability Ball and a Mini Ball.

Before we begin, some ground rules:

Don’t push it.
Listen to your body. These exercises are challenging, and it’s very easy to injure your back if you’re struggling to engage your abs. If your back starts to hurt, stop the exercise. You’re no longer building your abs, you’re just hurting your back.

These exercises should be performed slowly.
The slower you perform ab exercises with your core fully engaged, the harder your abs have to work to balance and control your body.

Have Fun!
Put on your favorite music and enjoy yourself. You won’t stick to a workout program if you don’t like the workout you’re doing.

THE WORKOUT

The Fold

1. Position yourself on all fours with the Mini Ball placed behind the bent knee of your right leg.
2. Extend your left arm out in front of you. At the same time, kick your right leg back, keeping the ball behind your knee.
3. Bring in your left elbow and right knee to touch underneath your core.
4. Extend your left arm back out in front of you and kick your right leg back to complete the rep.
5. Repeat 20-30 times.
6. Move the ball behind your left knee and repeat the exercise, this time extending your right arm and kicking back your left leg. Repeat 20-30 times.

Knees to Chest

1. Position yourself in a pushup plank position with your shins placed on your Stability Ball and your legs extended.
2. While in a pushup position, bend your knees and roll the ball toward your chest.
3. Extend your legs back out to complete the rep.
4. Repeat 20-30 times.

Suitcases with Mini Ball

1. Lie on your back with your legs lifted parallel off the ground.Lift your chest off the ground to balance on your tailbone and butt.
2. Place your Mini Ball between your feet.
3. While remaining balanced on your tailbone, bring your knees to your chest.
4. Release and straighten legs.
5. Repeat 20-30 times.

Reverse Crunches with Ball Between Knees

1. Lie on your back with your legs off the ground and bent at a 90º angle. Place your Mini Ball between your knees.
2. Keeping legs bent at 90º, slowly lower your toes close to the floor without touching, engaging your lower abs.
3. Slowly lift toes and return to your starting position.
4. Repeat 20-30 times. Each rep should be very slow with abs engaged throughout.

Stability Ball V-Up Handoffs

1. Lie flat on your back with your legs straight and arms fully extended above your head.
2. With your Stability Ball between your hands, bring the ball above your head so your arms are perpendicular to the floor.
3. While fully extended, lift your legs so they are perpendicular to the floor.
4. Move the ball from between your hands to between your feet.
5. Simultaneously return your fully-extended arms and feet to just above the ground, then move them back to perpendicular above you.
6. Move the ball from between your feet to between your hands.
7. With the ball between your hands, return to the start position to complete one rep.
8. Repeat 10 times.

Repeat this cycle of exercises two, three, or four times based on your ability.

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.