Ever work out your abs so hard that the next day it hurts to laugh? No? Well, you’re about to… *evil chuckle.*
Know Before You Go
Do a 10-minute warm up before your workout. Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs. If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0). Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout. It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.
Circuit 1 – Do 3x Through
A) The “Balancing Balls’” – Start in a position as if you were going to do a push up, except your feet are resting behind you on the balance ball. The key to stability is to keep your abs tight. Find your balance first before attempting this move. Slowly lift your left leg up off of the ball, then return it to resting on the ball. Do the same with your right leg. Repeat 10x each leg. (If you can! This one’s tough!)
B) “Ball Handling” – Lay down with your back on the mat, holding a balance ball behind your head. Lift the ball up over your head, while lifting your head, chest, and legs off the ground. Transfer the ball to in between your legs. Lower your legs (now holding the ball), chest, and head to the ground and place your arms behind your head. Raise your legs, chest, and head and reach up to grab the ball from your legs. Bring the ball (now in your hands) to the ground behind your head and bring your legs to the ground. You should now be back in starting position. Repeat 10 times.
C) The “More Core For Sure” -Lay back with your lower back and butt resting on a balance ball. Your arms should be behind your neck, holding your neck in your hands. Your knees should be bent in front of you at a 45 degree angle, with your feet on the ground. While balancing on the ball, sit up to a 90 degree angle, and then lay back down on the ball. As you sit up, the ball will roll back slightly, but should return to starting position as you lay back down. Repeat x 15
Circuit 2 – Do 3x Through
D) The “What the F@#k?” – Start in a position as if you were going to do a push up, except your feet are resting behind you on the balance ball. The key to stability is to keep your abs tight. Find your balance first before attempting this move. Keep your arms planted on the ground the entire time (fully extended!). Once you’re steady, bring your knees into your chest (the ball will roll forward) and then bring your legs back to starting position (the ball will roll back and your legs will be fully extended). Repeat x 10.
E) Do the “What the F@#K?” again, except keep your knees tucked into your chest the entire time and roll your legs on the ball back and forth from left to right. Repeat x 10.
F) The “6-Pack Maker” – Lay on your back on your mat with your arms at your sides. Hold a balance ball between your feet. Lift the balance ball with your feet until your legs are at a 90 degree angle to the floor. Now lower your legs, holding the ball, until a few inches above the ground. Repeat x 15.
Circuit 3 – Do 2x Through
G) The”Tummy Tightener” – Lay on your back on your mat with your arms at your sides. Bend your knees at a 90 degree angle and secure the balance ball in between your knees. Lift the ball off the ground with your knees. As you lift the ball, lower your knees to the right. Return the balance ball to center (still in between your knees) and then lower your knees to the left. Return to center. Repeat 10x on each side.
H) The “Human Steam Roller” – Begin with your knees on your mat on the ground. Outstretch your arms in front of you, and rest your forearms on a balance ball. Shift your weight forward, rolling the ball forward as you do so. Roll the ball as far as you can, never moving your knees and keeping your back as straight as possible. Hold this position for 5 seconds. Then, slowly roll the ball back to starting position. Repeat 10x.
I) The “Slo-Mo Swimmer” – Begin in a position as if you are going to do a push up (keep that back as straight as possible!!), except place a balance ball under your abs on the ground. Now simultaneously lift your right arm and your left leg, reaching both as far away from the balance ball as possible. Hold your balance for 3 seconds. Return to starting position and repeat by lifting your left arm and your right leg. Return to starting position. Repeat 10x.
Fitness Tip of the Day
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