The 4-Way Stability Ball Abdominal Grindfest is a quintuplet of exercises — supersetted back-to-back, sans rest — engineered to build colossal core stability, full-body muscular endurance, and wring-out the abs to the point of blistering exhaustion; washboard style.
Complete all exercises in sequence for the given reps/time. What I’ve laid out is extremely CHALLENGING and designed as a baseline goal to strive for. Depending on your level of fitness it may be extremely tough or a little bit too easy — adjust the reps/time for each exercise to your fitness level and aim to progress gradually.
It doesn’t matter if you can only do ¼ of everything on your first shot; all that counts is if you bust your ass, genuinely push yourself, and constantly aim to improve each-and-every workout.
It gets easier as your abs soak up the strength gains from every set — keep pressing and you’ll get there.
1. Stability Ball Jackknives — 15 reps
Assume push up position with your shoelaces on the top of a stability ball (1).
Squeeze your lower abs, keep your upper body steady, and roll the ball in until your quads are perpendicular with your butt (2). Keep a flat lower back throughout, resisting the urge to arch when pulling in.
Roll the ball back out (1), repeat for 15 total reps, and move on to exercise 2.