Animated instructional abdominal workout

Animated instructional abdominal workout

Exercise
Fitness Ball Exercise #1: Reverse Curl

1) Start position: Lie with back on floor or bench with hips flexed at 90 degrees and feet in air holding onto a ball.

Position arms at sides with palms down on floor.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise.
Target Muscles: Lower abdominal muscles

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

 
Fitness Ball Exercise #2: Lower Abs In and Out

Sit in a seated position and place a stability ball between your legs.
Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
Return to the starting position.

Target Muscles: Lower abdominal muscles

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

Fitness Ball Exercise #3: Lumbar Roll

Start Position: Lie on your back and place a stability ball under your calves and knees.
Let your legs fall to one side while maintaining contact with the ball.
Return to the starting position and repeat to the other side.
Target Muscles: Oblique Abdominal muscles

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

Fitness Ball Exercise #4: Squeeze, Twist and Crunch

1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and

hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and

twist your shoulders leading with the right shoulder.
Return to start position and repeat with the other shoulder.

Target Muscles: Lower Abdominals and Oblique Abdominals

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

Fitness Ball Exercise #5: 1-Arm Rollout on the ball

1. Start by kneeling on the ground and placing one arm on top of the ball.
2. Keeping your abs tight and body parallel roll the ball forward letting your body roll forward with it.
3. Reach a point where it is hard to maintain stability and then using just your arm bring the ball in towards your body.
4. This is a great ab exercise but remember to keep your hips parallel with your body the entire time and just use your

arm to move the ball forward and backwards.

Target Muscles: Rectus Abdominals

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

Fitness Ball Exercise #6: Stability Ball Crunch

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region.

Raise hips slightly to create table top position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

                                           Target Muscles: Rectus Abdominals

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

 

Fitness Ball Exercise #7: Alternating Crunch

1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region.

Raise hips slightly to create table top position parallel to floor.
3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up and rotate your shoulders to the left.
5) Return to start position and repeat to the other side.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Target Muscles: Oblique abdominal muscles. These are important to help flatten your stomach!

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

Fitness Ball Exercise #8: Two Leg Pike

Rollout on the ball until your shins are on the ball and you are forming a bridge,
keeping this position roll your knees in towards your chest.
Return to the starting position and repeat.

sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

Fitness Ball Exercise #9: Lateral Flexion on ball

1. Start by laying across a stability ball so that the ball is placed under your hip.
2. Laterally flex your body and raise your upper body up towards the ceiling. Keep your body parallel the entire time.
3. Repeat for the prescribed repetitions and then repeat with the other side.

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

Fitness Ball Exercise #10: Full Ball Situp with Twist (Med Ball)

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region.

Raise hips slightly to create a table top position parallel to floor.
3. Place hands on chest and hold a medicine ball. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up and rotate your shoulders to the left.
5. Return to start position and repeat to the other side.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec.

 

Free Fitness Ball Exercise #11: Prone Pull Ins on Ball

Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position.

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5		Rest 30 sec

 


Fitness Ball Exercise #12: Elbow Bridge (Plank)

Starting Position: Place forearms and elbows on the ball and form a plank or bridge position.
Hold for the prescribed number of seconds. You should feel your abdominals working during this exercise.
 

Sets		Reps
1		8-12
2		8-12
3		8-12
4
5