Crush Ab Flab

Stability Ball Knee-in
WORKS: ENTIRE CORE, LOWER ABS, SHOULDER STABILITY
• Assume pushup position with your arms straight and your feet on stability ball (A).
• Draw your knees into your chest while slightly raising your hips (B).
• Contract fully until toes remain on ball and return to start position.
• Repeat for two sets of 20 repetitions..

Tip No. 1: To increase the intensity, start with your toes on the ball, then curl it into your chest.

Stability Ball Finger Tap
WORKS: UPPER AND LOWER ABS, INNER THIGHS
Lie on a mat holding a stability ball between your lower legs with your arms stretched overhead (A).
• Raise ball and arms simultaneously.
• Reach up and tap the ball with your fingers, crunching until your shoulder blades are off the floor (B).
• Return back down until ball and hands are six inches off the floor.
• Repeat for three sets of 20 repetitions.

Scissor Kick
WORKS: HIPS, INNER AND OUTER THIGHS, UPPER AND LOWER ABS
• Lie on a mat in crunch position with your hands behind your ears and shoulder blades elevated.
• Raise your legs off the floor six inches and open them into a “V” (A).
• Cross left leg over right (B) then right over left while holding your body in a crunch position. This is one rep.
• Repeat for two sets of 25 repetitions.

Tip No. 2: Keep your legs six inches off the ground so that you have some resistance on your abs.

Medicine Ball Chop
WORKS: INTERCOSTALS, OBLIQUES, ENTIRE CORE
• Stand with your feet shoulder- width apart holding a 10-pound medicine ball with your arms straight out.
• Bend down at an angle until the ball reaches outside of your right foot (A).
• Raise ball diagonally across your body over right shoulder (B).
• Repeat for 10 reps per side for three sets.

Tip No. 3: Really stretch your abs when you are in the up position to max your range of motion.

Medicine Ball Twist on Stability Ball
WORKS: COMPLETE AB REGION, WITH EMPHASIS ON OBLIQUES AND SERRATUS
• Place your lower back on a stability ball at a 45-degree angle with your feet shoulder-width apart on the floor and your knees at a 90-degree angle.
• Hold the medicine ball in front of your body with elbows slightly bent (A).
• Twist ball to the outside of your left hip (B), then around to outside of right hip.
• Follow the ball with your eyes, maintaining core tension.
• Switch sides and repeat for 10 reps per side for three sets.

Tip No. 4: Keep your back straight and your shoulders off the ball to keep the tension in your core.

Side Plank and Pulse
WORKS: ENTIRE CORE, INTERCOSTALS, OBLIQUES
• Lie on your left side on a mat with your body supported on your left forearm and your elbow in line with your shoulder (A).
• Stack feet on top of each other with your hips and back aligned and your right hand on your hip.
• Pulse your left hip upward, bring it down, touch the floor lightly, then come back up (B).
• Repeat for two sets of 20 repetitions.

Tip No. 5:
 Keep your body in a straight line and hold your hips at the top for 30 seconds to make it harder.

Hip Stretch with Forward Reach
WORKS: UPPER AND LOWER ABS
• Lie flat on a mat with arms stretched overhead holding a medicine ball.
• Place bottoms of both feet together with knees pointing outward (A).
• Holding the ball, reach up and forward until your hands are over your knees, parallel to the floor (B).
• Return to the starting position with your hands and feet together.
• Repeat for two sets of 20 repetitions.

Tip No. 6: Try to keep your hips on the ground to engage your core instead of your legs.