By Craig Ballantyne
Author
of Turbulence Training For Abs
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There's more to stability ball
ab training than just lying on the ball and doing crunches.
Sure, that exercise is effective for hitting the abs, but
there are also a few hidden abdominal exercise gems that can
help you get 6-pack abs.
In this mini-circuit, you'll
get 3 of the best stability ball ab exercises to hit your
6-pack. Do this program once per week, and train your abs
with another workout on one more day of the week.
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That's all you need to do for your
abs. Getting a 6-pack depends as more on burning belly fat - through
diet, interval training, resistance training, and bodyweight exercises
- than it does on just doing ab exercises. So don't spend more than
15-20 minutes per week doing ab exercises - even these excellent
ab exercises.
All you need is a Stability Ball and
you can do this workout in the comfort of your own home. You don't
need to go to a fancy or expensive gym. It will save you money and
help you get abs. I recommend you do this stability ball ab exercise
circuit at the end of your regular fat burning workout, although
it is also fine to do it on an "off day".
When you do the circuit, do all of
the exercises in a row without resting. Then when you are done all
3 ab exercises, you can take a 60 second rest before repeating the
circuit two more times if you are advanced and have a lot of experience
with stability ball ab exercises. This program is not for beginners.
In fact, if you are an intermediate with these types of exercises,
just do one round of the circuit in your first week with the program.
I recommend you only do these exercises
for 6 weeks, if you are doing the program once per week. Then you
should change your program, switching out some of the exercise and
adding others. You'll get more results if you change your program
on a regular basis.
Let's get to work. Use these 3 stability
ball ab exercises to build your 6-pack abs.
1) Stability Ball Rollout - 8 reps
2) Stability Ball Jackknife - 12 reps
3) Plank with Arms on Stability Ball - 20 second hold
Here's how to do each exercise:
Stability Ball Rollout
- Kneel on a mat and place your clasped
hands on the top of a medium sized ball.
- Brace your abs and slowly lean
forward and roll your hands over the ball while the ball moves
away from your body.
- Keep your body in a straight line
and go as far as you can with perfect form.
- Contract your abs and reverse
the motion to return to the upright position.
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Stability
Ball Jackknife
- Brace your abs. Put your
elbows on the bench and rest your shins on the ball.
- With your arms straight
and your back flat, your body should form a straight line
from your shoulders to your ankles.
- Keeping your back straight
(don't round it), roll the ball as close to your chest
as possible by contracting your abs and pulling it forward.
- Pause and then return the
ball to the starting position by rolling it backward.
- Do NOT round your lower
back.
Plank
with Arms on Stability Ball
- Place your clasped hands
on the top of a medium sized ball.
- Keep your body in a straight
line from shoulders to toes and keep your abs braced.
- Hold that position for
the recommended length of time.
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CLICK
HERE to learn more about Craig's book
"Turbulence Training for Abs - Home
Abdominal Workouts"
About
The Author
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Learn about the "Dark Side
of Cardio" in the free report from Craig Ballantyne (click
here). Craig is a Certified Strength & Conditioning
Specialist and writes for Men's Health, Men's Fitness, Maximum
Fitness, Muscle and Fitness Hers, and Oxygen magazines. His
trademarked Turbulence Training fat loss workouts have helped
thousands of men and women around the world lose fat, gain
muscle, and get lean in less than 45 minutes three times per
week. For more information on the Turbulence Training workouts
that will help you burn fat without long, slow cardio sessions
or fancy equipment, click
here.
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