Free Ab Workout Routine on the Bosu Ball:
Killer Ab Workout Circuit

Here is a killer free ab workout routine on the Bosu Ball. What makes it so hard is that you move from exercise to exercise with no rest between exercises.

Circuit training is a great way to work the abdominal muscles. In a circuit, you would perform 3 or more exercises in a row without any rest. When you get to the last exercise in the circuit, you can rest from 1-3 minutes and then repeat the circuit again.

If you are a beginner, feel free to rest between each exercise, but if you want to really challenge your abdominal muscles try not to rest longer than 15 seconds between exercises.

Here are the ab exercises on the bosu ball for this free ab workout routine. You can click on the picture to view a more detailed description of how to perform the exercise.

Ab Exercise #1: Bosu Ball Crunch and 1 leg combo

Figured we'd start with a tough one. Lie on the Bosu. Crunch with your upper body and lift one leg up until you can touch it.

Perform 6-10 repetitions on each side.

Ab Exercise #2: Leg Raises

Lie with your hips on top of the Bosu ball. Keep your lower back in a neutral position, and move in a slow and controlled manner.

Perform 10-15 repetitions.

Ab Exercise #3: Lower Ab Crunches (Reverse Crunches)

This is a similar exercise to leg raises, but because your knees are bent it is slighlty less challenging. After the leg raises, you will really feel the burn. Begin with your hips bent at about 90 degrees and slowly lower your heels to the floor and then lift them back to the starting position.

Perform 10-15 reps.

Ab Exercise #4: Side Crunches

Lie on your side with your hips to the edge of the Bosu. Keep your body in a straight line and crunch up towards the ceiling.

Do 8-15 repetitions on one side and then switch sides.

Ab Exercise #5: V-ins

Sit directly on top of the Bosu, and place your hands on the ball for balance. Open your body by leaning back and extending your legs, then pull your knees towards your chest forming a V-shape.

Perform 10-12 repetitions.

Ab Exercise #6: Flutter Kicks

Lie with your hips on top of the Bosu. Keep your pelvis and lower back solid throughout the set. Keep your legs straight and alternate kicking in the air. Move rhythmically.

Do 10-20 kicks on each leg.

Ab Exercise #7: Marching/ Heel Taps

From the same position as the flutter kicks, bend your hips to about 90 degrees. While keeping your pevlis and lower back stable, slowly lower one leg and tap your heel on the floor.

Alternate heels, and perform 5-15 on each side.

Ab Exercise #8: Ab Crunches

For the ab crunches, lie with your back on top of the Bosu Ball and crunch up towards the ceiling.

Perform 10-15 reps.

Ab Exercise #9: Plank Exercise

This is the final exercise in the free ab workout routine, so your abs should be pretty fatigued at this point. Place your elbows on the Bosu ball and keep your body in a straight line. Don't worry if you shake a little, that is just fatigue. Hold as long as you can until you can no longer keep good form.

Hold the plank position for 10-60 seconds.

Conclusion of the Free Ab Workout Routine

I know this is a killer ab workout, but go slow in the beginning and build up your strength. If you only get through the first 3 or 4 exercises before needing to rest, that's okay.

You can even rest between each exercise the first time you attempt this circuit. For most people 1 time through the circuit is a great ab workout, but if you're a hard core athlete or workout buff, you might want to rest for 1-3 minutes and then repeat the sequence 1 more time.

If you don't have access to a Bosu Ball, try a free ab workout routine on the floor with a stability ball.

Remember, have fun with your workouts.

Yours in Health,
Dr. Charles

Return to the main Free Ab Workouts Page

Or visit the Directory of Abdominal Exercises

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