Workout Directory
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| Body Part : Abs | |||||||||||||||
| Exercise : Physioball Crunches | |||||||||||||||
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Instructions
Sit on the physioball and roll out until your lower back is in the middle of the ball. Now, put your hands across your chest and use your abdominal muscles to curl up. When you come to the top squeeze your abdominal muscles and then release and go back to the starting position.
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| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
Take a kids play ball or medicine ball and place it behind your head. Then crunch up and lift the ball while you raise your legs up at the same time. You want to meet them in the air. Then lower and repeat. This exercise can also be done with the ball held between your feet. Watch the video for a better explanation.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
This is just like the physioball crunches. The only difference here is that when you come up you should twist your body to one side. To start roll out on the ball until your lower back is in the middle of the ball. Then use your abdominals to curl up; and while you are curling up twist to one side and hold to squeeze your abdominals. Then lower and repeat by twisting up in the opposite direction on the other side.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
This is a really advanced exercise and works not only your abs but your core as well. To perform place your forearms on the ball as shown in the photograph. Do not lean over and let your chest rest against the ball. Then while holding your position, lift your knees off the ground and then lower them back down and repeat. Remember practice makes perfect!!
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
Lay on your back and place your feet in the air as shown in the photograph. Then place your hands behind your head. When you come up to crunch twist to the side so as to touch your left elbow with your right knee. Then come let your head come all the way back down to the ground. Then repeat but let your right elbow come up and touch your left knee. You can move your knees into your elbows to help them touch. Just make sure you come back down to the ground with every rep.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
This exercise is best used with a medicine ball. Sit as shown in the photograph. Keep legs up and off ground. Rotate ball from one side of your body to the other. Be sure to touch the ground with the ball. This exercise will really work your oblique abdominal muscles.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
Bend legs at a 90 degree angle and place feet on top of physioball as shown in photograph. Now, place your hands across your chest and using your abdominal muscles perform crunches.
The number of reps can be changed when you feel more comfortable and your abdominal muscles are more accustomed to the exercise.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
Get into position as shown in the photograph (The apparatus shown is a dip bar). Place forearms securely on the upper handles and while keeping body erect and straight bring your knees up to your chest. Watch the video to get a better idea.
You may only be able to do a few when first starting out with this exercise. But, that is ok because it is advanced. You have to start somewhere - just work your way up until you get there.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
Position yourself into the dip bar as shown. This exercise is done with a kids play ball - not a medicine ball. You may need to get someone to place the ball between your feet. This exercise is quite harder using a ball because you have to stabilize it to keep it in place. Now, lift your legs up until they are parallel with the ground then lower them back down and repeat. This exercise can be done without the ball as well.
This exercise is quite difficult and may take you a few tries to get the hang of it. But, don't worry you have to start somewhere. Just work your way up.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
Place your legs in the air as shown. Now, place your hands across your chest and using only your abdominal muscles pull yourself up then lower and repeat.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
This is a really advanced exercise. Take a physioball and place it between your feet. Then lift the ball using your feet and while you are doing that you want to crunch up with your hands. Then grab the ball and lower it back down to the ground behind your head. And repeat the process by placing the ball back in your feet. Watch the video for a better explanation.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
Lay down on the ground as shown in the photograph. Now, lift both your legs and arms up at the same time while contracting your abdominal muscles. Try to focus in on using them to lift your body. Then lower yourself back to the ground and repeat. Watch the video for a better demonstration.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
Lay on the ground as shown in the photograph. Now crunch up and make sure you keep your hands behind your head the whole time. Then lower and repeat.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |
Lay on your back as shown in photograph. Place your hands across your chest. Now, using only your abdominals crunch up and squeeze. Hold for a second then release and repeat.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15+ | 3 | 30 Seconds |
| Weight Gain | 15+ | 3 | 30 Seconds |