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Abs

Lying Pendulum

Lying Pendulum

A.

Lie faceup on floor with ball between ankles and legs extended straight up over hips, arms on floor by sides to start. Lower straight legs at a diagonal toward floor at left. Switch sides; repeat. Continue alternating sides for 1 minute.

Pike

Pike

A.

Start in plank position with palms on floor and shins on ball. Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. Pause, then slowly return to start. Repeat for 30 seconds.

Push-Up

Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

Reverse Plank

Reverse Plank

A.

Start on floor in a reverse tabletop position, facing away from ball with palms pressing into ball (fingertips facing body), legs bent, and feet flat. Step left foot forward to straighten leg, then right foot. Hold for 30 seconds.

Assisted Pistol Squat

Assisted Pistol Squat

A.

Stand on left leg behind ball with right leg extended and heel on ball, hands in fists at chest with elbows bent to start. Bend left leg as much as you can. Repeat for 30 seconds. Switch sides; repeat.

Split Lunge

Split Lunge

A.

Stand on right leg in front of ball with left leg bent behind you and shin and toes pressing into ball, hands on hips to start. Bend right leg, pushing ball back with left leg. Repeat for 30 seconds. Switch sides; repeat.

Lying Pendulum

Lying Pendulum

A.

Lie faceup on floor with ball between ankles and legs extended straight up over hips, arms on floor by sides to start. Lower straight legs at a diagonal toward floor at left. Switch sides; repeat. Continue alternating sides for 1 minute.

Pike

Pike

A.

Start in plank position with palms on floor and shins on ball. Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. Pause, then slowly return to start. Repeat for 30 seconds.

Push-Up

Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

Reverse Plank

Reverse Plank

A.

Start on floor in a reverse tabletop position, facing away from ball with palms pressing into ball (fingertips facing body), legs bent, and feet flat. Step left foot forward to straighten leg, then right foot. Hold for 30 seconds.

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