Free Exercise Ball Ab Workout
With Effective Abdominal Exercises
Here's a free exercise ball ab workout that uses 4 good abdominal exercises.
You can perform this workout in 3 ways.
Straight Sets: This simply means that you start with the first ab exercise and perform 2-3 sets before moving on to the next exercise.
Super Sets: You can pair 2 of the exercises together to increase the challenge. Do the first exercise and then with no rest do the second exercise. Do 2-3 sets in this fashion before moving on the next pair of ab exercises.
Circuit: This is the hardest ab workout because you would do all 4 exercises in a row with now rest in between exercises. When you get to the last exercise, rest 60-90 seconds and repeat the circuit 1-2 times.
Below are the exercises. You can click on the picture to get more detailed instructions on the exercise.
Exercise Ball Ab Workout
Ab Exercise #1: Exercise Ball Oblique Crunches
Start by sitting on the ball and walk yourself forward until your hips are at the edge of the ball. Exhale and crunch up towards the ceiling. As you get to the top of the motion, rotate your body to one side.
Perform 8-15 repetitions on the right side, then 8-15 on the left side before moving to the 2nd exercise.
Ab Exercise #2: Reverse Crunches with the Exercise Ball
Lie on the floor and place your feet on top of the ball. Use your heels to squeeze the ball against your thighs. Exhale and curl your pelvis towards your chest and left the ball off the floor. Slowly return to the starting position.
Perform 8-15 repetitions before moving to the 3rd exercise.
Ab Exercise #3: Exercise Ball (Swiss Ball) Exchange between the Hands and Feet
Lie on your back with the exercise ball in your hands and your arms and legs outstretched. Exhale and lift your arms and legs until they meet in the center. Exchange the ball from your arms to your legs and then open your body so that your arms go overhead and your legs lower towards the ground. Reverse directions and take the ball from your legs.
Repeat 8-15 repetitions before moving on to the last exercise.
Ab Exercise #4: Exercise Ball Side Rolls for the Oblique Muscles
Lie on your back with your feet on the ball. Use your heels to brace the ball against your thighs. Lift the ball off the floor, and while keeping the ball lifted, slowly lower your knees to the side.
Perform 8-10 repetitions on each side. Rest 60-90 seconds and repeat the sequence from the beginning.
After performing the circuit 2-3 times you're done with this exercise ball ab workout.
If you don't have access to an exercise ball, visit the Directory of Abdominal Exercises to view all the ab exercises on this site.
Remember to have fun during your ab workouts.
Yours in Health,
Dr. Charles PT/PT
Return to the Main Ab Workouts page from the Exercise Ball Ab Workout Page
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