OK everyone, here is round two of your ab attack workout using the medicine ball. This one is going to require a little more coordination and core stability to perform the moves. Have fun, you should definitely feel this one when you’re done with the workout.
- Warm-up 5-10 minutes.
- 60 seconds each exercise.
- No rest in-between.
- 1-2 minute rest after completing the full set.
- Repeat circuit 2-4 times.
* I would suggest using a 4- 8 pound medicine ball. If you are new to exercising please make sure you warm-up, watch your form and start with only 30 seconds each exercise.
Sit on the floor with your knees bent, holding a medicine ball in front of you. Lean back slightly and lift your feet off the floor. Bring your left knee toward your chest while straightening your right leg. Pass the medicine ball under your left leg, then bend your right knee toward your chest while straightening your left leg. Pass the medicine ball under your right leg. Repeat for 60 seconds. * If you have difficulty balancing on your glutes, touch the foot of the straight leg to the floor during the passes until you can develop that core strength and balance.
Start in a Plank position with your hands balancing on the ball. Bring your right knee towards the ball, then back to the starting position. Quickly bring you left knee towards the ball, then back to starting position. Repeat for 60 seconds in a quick motion. * Try to keep you body in plank position the entire time without rocking from side to side as you switch your legs. High Knee Crunch:
Stand with feet hip width apart, arms are above your head holding the ball with both hands. Using your core muscle quickly bring your knee towards your chest and ball towards your lifted knee. The ball should come down and a controlled fast motion. Tighten your abs as your knee comes towards your chest. *Make sure you are not using you leg muscle, but are focusing on your abs when you lift and crunch.
Plank Triangle Pass:
Start in a plank position, bring your right arm to the side of your body while balancing on the ball. With your hand still on the ball bring your arm up and across in a triangle shape to the left side. Take your right hand off the ball and bring it back to your right side. Do the same motion with your left hand. Repeat both side for 60 seconds. *You will be moving the ball in a triangle shape motion from one side to the other. Make sure you keep you body stable while you move the ball. Tucks:
Start with the ball above your head and feet a few inches off the ground. Lift you knees up and towards your chest while bringing the ball above your knees. Extend you arms and feet back out again. Repeat for 60 seconds. *Repeat this in a slow and controlled motion. When your arms and legs are stretch out make sure you core is tighten which should help you protect your low back.