20 Minute Ab Routine with Stability Ball
by Sam Stone
(Atlanta, GA)
Blast your abs with this 20 minute workout. This ab workout is fantastic. You will need a stability Ball and a Yoga Mat would be great as well and weights or a medicine ball is optional in this workout. Preform this as a Interval Cycle and do it 2 - 3 times
1) Stability Ball Pelvic Crunch (weights optional)- Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That's 1 rep
2 )Plank and Rotate - Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That's 1 rep.
3) Arm Pull Over Straight-Leg Crunch (weights optional)- Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep.
4) The Matrix - Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That's 1 rep.
5) Nose-to-Knee Crunch - Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep.
6) Prone Oblique Roll - Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center
7) Back Extension Rear Leg Raise - Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B). That's 1 rep.
