This abs workout uses a simple swiss ball and is an absolute killer. It shows that no expensive equipment is ever needed to get the right results.
Crunch: All Of Abs
* Sit on ball feet shoulder width apart, fingers on temples.
* Let your head go as far back towards the floor as possible, spine curling around the ball.
* Sit up slowly in controlled manner, feeling lower to upper abs contract.
 |
Reverse Curl: Lower Abs
* On back with ball between legs.
* Grip ball between feet and back of legs.
* Pull ball up overhead, raising hips off the floor.
* Return to start but hold just off the floor.
 |
Crunch Twist: Obliques And Upper Abs
* As with regular crunch but with a twist so opposite elbow hits opposite knee.
 |
Jack Knife: Upper And Lower Abs
* In press up position with feet and shins placed on ball.
* Bring knees into chest as tight as possible, rolling ball in on to the toes.
* Hold for a second and then roll out to start position.
 |
Roll Outs (Kneeling): All Abs (Specifically Lower)
* On knees with forearms rested on ball.
* Allow ball to roll out away from body, extended body until almost straight.
* Return to start position.
 |
Roll Outs (On Toes): Abs And Lower Back
* As with kneeling position but with weight on toes in a leaning position instead.
 |
Foot Twists: Obliques And Lower Abs
* On back with ball between feet 10cm off floor.
* Twist hips so that one foot ends up under the ball and one foot is on top.
* Do opposite side.
 |
Side Crunches: Obliques
* Lay on ball sideways, one foot behind the other with fingers on temples.
* Crunch up away from ball so head/shoulders are upright.
* Return to start position.
* Once a set is complete, repeat on other side.
 |
Side Plank: Obliques And Core Stability
* Forearm on ball.
* Feet on top of each other.
* Do for set time (30 seconds to a minute).
* Exercise both sides equally.
 |
Passbacks: All Abs
* On back with ball in hands straight above head, legs out straight, flat on floor.
* Raise legs and hands simultaneously holding ball to centre above body.
* Pass ball from hand to feet, then lower back to starting position keeping hands and feet 10cm from ground.
* Repeat.
 |
Leg Throughs: Obliques
* In press up position with feet on ball.
* Remove one leg and put it through the gap under the leg still on the ball, twisting the leg on the ball via the hips so that the inside is now in contact with the ball.
* Exercise both sides.
 |
Weighted Pull Over: Core Strength, Upper Abs, Pectorals
* Mid back on ball, feet shoulder width apart on floor in ‘bridge’ position.
* Weight held in both hand above head.
* Bring back to start position.
 |
More About The Authour - Sean Lerwill
Sean is a Royal Marines Commando Physical Training Instructor (PTI) with numerous sports, exercise and fitness qualifications under his belt including; REPs (Register of Exercise Professionals) Advanced Instructor Level 3 (Fitness Manager and Personal Trainer), British Weight Lifting Association (BWLA) Coach, Kettle Bell Instructor, and SAQ (Speed Agility Quickness) diploma. He also has a BSc Honours degree in Molecular Genetics from King’s College London, and is a qualified teacher, with a Post Graduate Certificate in Education. His personal sporting background includes athletics (running), cross country, triathlons, football, rugby and martial arts. Sean’s personal website can be found at www.commandoconditioning,com Our intention is for the information here to be used as an open resource, so anyone wishing to use our material on their own websites may do so. All we request is that a courtesy email is sent to us first at parkour@urbanfreeflow.com and that a link back to Urban Freeflow is provided and a credit given to the author of any articles used.
Disclaimer
All of the information contained within these articles on the Urbanfreeflow.com website are provided for informational and educational purposes. This includes any videos, fitness programs, fitness workouts and general articles. In no event shall Urban Freeflow or any individual or company involved with the development of these articles be liable for special, indirect, incidental or consequential damages of any nature, including but not limited to personal injury, loss of anticipated profits or claims from third parties. If you are unsure about your fitness levels, please consult with a doctor before you carry out any exercises demonstrated here.
 |
