Ball Ab Circuit Workout

The ball ab circuit workout challenges your abs with both stability ball and medicine ball exercises that blast fat and tone and tighten the abs.

Perform 10-15 reps of each exercise 10-15 reps on each side if exercise is a single sided move.

Only take 5 second breaks to transition between ab exercises.

Once you have completed one ab circuit rest for about 1 minute then repeat two more times.

Stand with feet parallel and knees slightly bent.
Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Ball Ab Circuit Workout Tip
Contract the abs as you raise up and as you throw.
Sets RepsWeight/
Pushup Medicine Ball Bridge
1. Get on your knees and place hands on a medicine ball.
2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3. Hold for the recommended number of seconds.

Ball Ab Circuit Workout Tip
Keep hands under shoulders, abs tight, and hips up and don't forget to breathe.
Sets RepsWeight/
Partner toss with stability ball
1. Start by each individual kneeling on a stability ball and maintain your balance.
2. Each individual should have a med ball in opposite hands.
3. While maintaining your balance toss your ball towards the hand of your partner. Simultaneously your partner will toss their ball towards your free hand.
4. Catch the ball while maintaining your balance and repeat.

Ball Ab Circuit Workout Tip
No partner necessary for this exercise. Just toss the ball from one hand to the other. Keep abs and butt tight for balance.
Sets RepsWeight/
Prone Plank with 1 Arm Shoulder Stabilization
1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position.
2. Holding a kettleball in one hand bring that arm up and out to the side keeping your arm straight.
3. Return to the starting position and repeat. Repeat with the other arm.
4. Keep your abs tight and hips parallel with your body.

Ball Ab Circuit Workout Tip
If you don't have a ball with handles you can use a dumbbell instead or no weight.
Sets RepsWeight/
Oblique Twists with med ball and balance disc
1. Sit on balance disc and balance on the disc using your abs to stabilize your body. Hold your feet a couple of inches off the ground.
2. Holding a medicine ball at chest level rotate to the right reaching the ball towards the ground to the right of you.
3. Return to the starting position and repeat to the other side.

Ball Ab Circuit Workout Tip
Twist from side to side. Make sure you lean back at all times and keep abs contracted for balance. Can also be done on a pillow or foam pad.
Sets RepsWeight/
Oblique Crunch with Medicine/Stability 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 above head holding 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 your right shoulder up toward ceiling and bring medicine ball towards opposite hip.
5. Return to start position and repeat with the other shoulder.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Ball Ab Circuit Workout Tip
Use full range of motion. Go into a full backbend and keep arms slightly bent. Contract the abs hard to raise the entire body up.
Sets RepsWeight/

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