Say goodbye to crunch time with a challenging ab workout that puts your stability to the test.
Let’s face it: crunches, while tried-and-true ab-strengthening exercises, are also pretty tedious. So set a new goal this holiday season to break out of your standard ab routine and add BOSU and stability balls to the mix. Not only will you add some instability (translation: a harder workout), you’ll also find there’s an endless variety of challenging exercises you can do with them, so you’ll never get bored.
Most importantly, this routine can help you build that nice, strong core and those chiseled abs you’ve always wanted, just in time for the warm(er)-weather holiday getaway you already have booked. Consider it our gift to you. You’re welcome.
Lastly, don’t forget about nutrition! Though the holidays are a time of sweet, sweet temptation, make sure your diet stays on point as much as possible so you can let that strong, toned physique (not to mention, hard work) show through.
Equipment Needed: Stability Ball and BOSU Ball*
*All exercises with BOSU soft-side up
Always aim to complete the lowest reps listed, then push towards the higher rep range. Some exercises have advanced progressions, depending on your level of fitness, so start with the first version and, once you can complete it fairy easily, try the advanced progression for the next round. Start with exercise 1 and go through each exercise with no rest until the full circuit is complete.
The entire sequence should take approximately 7–10 minutes to complete.
Rest 1 minute, then repeat the sequence.
Levels: Beginner – 1 round
Intermediate – 2 rounds
Advanced – 3 rounds
Stability Ball Plank Alphabet (Complete letters, A–Z)
Kneel with knees on the floor and forearms resting on the ball in front of you. Lift your knees up and support your weight on your toes and forearms. Keep your body in a straight line between your ankles and shoulders, just like you would if you were in a standard plank position on the ground. As you hold this plank and continue to breathe throughout the movements, position your forearms to spell out the alphabet; use capital letters.
BOSU Ball Side Plank Dips (10–15 reps)
Start in a side plank position, with one arm on the BOSU Ball. Both legs should be stacked.
Keep your abs engaged, hips held high and pushed forward, and shoulders straight. Allow hips to drop until you tap the floor, staying in this straight line with your body, then return back to start.
Advanced Move: Side Plank Hold with Leg Lift (30 seconds per side)
Start in a side plank position, with one arm on the BOSU. Both legs should be stacked. Keep your abs engaged, hips held high and pushed forward, and shoulders straight. Raise your outer leg — keeping it straight — towards the ceiling. Return back to start. (Looking for something to do at work? Try Coffee Break Abs)
Stability Ball Pikes (10–15 reps)
While engaging your abs, walk your hands over the ball, shifting your body forward until the fronts of your thighs are resting on the ball and you are in a plank position. Your entire body should be tight and in a straight line parallel to the floor. Elbows are straight and hands directly under your shoulders. While keeping your legs straight and squeezing the muscles, pull your feet towards your chest. You are aiming to make a straight line with your upper body from shoulders to hips. Lift your hips up to the ceiling. Keep your toes connected to the top of the ball. Then reverse the movement back to the starting position.
BOSU Ball Ball Side Plank Reaching to Front Plank (6–10 reps per side)
Start in a side plank position, with one arm on the BOSU. Your legs should be staggered, with the upper leg in front. Reach your outer arm up to the ceiling with your palm facing behind you. Next, move from the side position into the front plank. As you reach through, twist your shoulders toward the floor. Only your toes should be touching the floor, with your body in a standard plank (a nice straight line from your heels to your head). Do not dip your hips; your back should not be rounded. Return to starting position.
Stability Ball Plank – Feet on Ball (30–60 second hold) While engaging your abs, walk yourself over the ball until your shins are resting on the ball and you are in a plank position. Your entire body should be tight and in a straight line parallel to the floor. Elbows are straight and hands directly under your shoulders. Hips should not be dipping. Hold for set time.
Advanced Move: Lift One Leg (30 seconds per side)
While engaging your abs, walk yourself over the ball until your shins are resting on the ball and you are in a plank position. Your entire body should be tight and in a straight line parallel to the floor. Elbows are straight and hands are directly under your shoulders. Engage your abs and stabilize your torso. Lift one leg up, squeezing your glute, then hold for set time. Repeat for the other side.
BOSU Ball Ball Dead Bug (30–60 second hold)
Sit on the front of the ball and lay back on the ground. With hands spread out at your sides, lift your legs off the ground into a 90-degree angle with knees bent. Bring your arms up so they are straight to the ceiling and parallel to your thighs. Hold for set time.
Advanced ADD Opposite Arm and Leg Extensions (10 to 15 reps per side)
Sit on the front of the ball and lay back on the ground. With hands spread out at your sides, lift your legs off the ground into a 90-degree angle with knees bent. Bring your arms up so they are straight to the ceiling and parallel to your thighs.Slowly extend your left leg and right arm at the same time. Kick out heel and fully extend leg as you reach your arm reach away from your body. Return back to start. Repeat with the other leg (right) and arm (left). Continue to alternate until all reps are complete.
Stability Ball Rollout in Plank Position (15–20 reps) Kneel with knees on the floor and forearms resting on the ball in front of you. Lift your knees up and support your weight on your toes and forearms. Keep your body in a straight line between your ankles and shoulders. Slightly push your elbows away from you while rolling the ball outward, then return back to start while keeping your body in a tight, straight line. The only thing moving should be your arms as they reach out and back.
BOSU Ball Ball Shuffle Plank (30–60 seconds) Start in a plank position with forearms on the ball. The body is in a straight line, hips are not dipping, and butt is not in the air. Feet are shoulder-width apart. Straighten arms one at a time with elbows locked. Then return back to start. Alternate starting arm movements each time with either left or right first.
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