Free Ab Workout Routine
Bosu Ball & Swiss Ball Ab Exercises
Here's a free ab workout that uses the Bosu Ball and the Swiss Ball.
If you don't have access to either of these pieces of equipment, try another free workout from this site.
You can do this workout routine in 3 ways-- straight set, super set, or circuit style.
Straight Sets: This is the easiest ab workout because you perform one exercise at a time and rest 30-60 seconds between every set before moving on to the next exercise.
Super Sets: This is a little more challenging workout because you pair the first swiss ball exercise with the first bosu ball exercise and do them together with no rest between the pairs.
Circuit Style: This is the most challenging way to perform this routine because in a circuit style workout you would do all 4 exercises in a row with no rest between any of the exercises. After completing all 4 exercises, you should rest 60-90 seconds and complete the circuit again.
Below are the ab exercises. You can click on the pictures to get a more detailed description of how to perform the exercise.
Free Ab Workout with the Bosu Ball & Swiss Ball
Ab Exercise #1: Stability Ball Piques
Place your feet on top of the ball whil your body is in the push up position. Lift your hips towards the ceiling and move your body into the piqued position. Keeping your abs tight, slowly lower to the starting position.
Repeat 5-15 repetitions.
Ab Exercise #2: Bosu Ball Crunch and 1 Leg Raise Combo
Lie on the Bosu Ball with your right arm and right leg outstretched. Crunch up from your upper body and lift your leg until you touch your leg. Slowly return to the starting position.
Perform 6-10 repetitions on each side.
Ab Exercise #3: Swiss Ball Roll Outs
Kneel on a mat or soft surface, and place your hands on the swiss ball. Keep your core tight and your body rigid as you roll out until your elbows are on the ball.
Perform 8-15 repetitions.
Ab Exercise #4: Bosu Ball V-ins
Begin by sitting on the Bosu Ball, and bring your knees towards your chest. Place your hands on the Bosu for support and Balance. Extend your legs out and lean backwards, and then return to the starting position making a V-shape with your body.
Perform 8-15 repetitions.
Summary of this Free Ab Workout
Remember, you can perform this ab workout routine in 3 ways.
Straight Sets: You can focus on 1 exercise at a time. After each set rest 30-60 seconds. Perform each exercise 2-3 times before moving on to the next exercise.
Super Sets: With the technique you would pair the first 2 exercises. Perform the first exercise and then with no rest move immediately to the second exercise. When you finish the second exercise rest 30-60 seconds before going back to the first exercise. Once you have done each exercise 2-3 times move on to the second pair of ab exercises.
Circuit Style: This is the most challenging technique because you would perform all 4 exercises in a row with no rest in between exercises. After you finish the 4th exercise you can rest 60-90 seconds before repeating the circuit from the beginning. Perform the entire circuit 2-3 times.
Hope you have fun with this free ab workout. If you don't have access to a Bosu Ball or a Swiss Ball, you can use any 4 ab exercises you like to create your own ab workout routine. Visit the Directory of Abdominal Exercises to learn all the ab exercises on this site.
Yours in Health,
Charles Inniss Physical Therapist/ Personal Trainer
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