UberExercise — The 4-Way Stability Ball Abdominal Grindfest
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.
With the glowing support of a stability ball, it hits all 4 key areas of the core in one fluid circuit — including the lower abs, rectus abdominis (upper abs), transverse abdominis (inner abs), and obliques — to hand sculpt a rock-solid, well-rounded, chiseled six-pack.
And it eviscerates calories. A lot of them, all in under 3 minutes.
How To — The 4-Way Stability Ball Abdominal Grindfest
Target Muscles: Lower Abs, Rectus Abdominis, Transverse Abdominis, Obliques
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.
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2. Decline Stability Ball Planks — 60 seconds
Drop your forearms down to the floor into full plank position. Your elbows should be directly below your shoulders
Squeeze your abs and maintain a straight line along the top of your body — don’t let your hips droop.
Hold for 60 seconds and move on to exercise 3.
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3. Stability Ball Leg Sweepers — 10 reps per leg
Return back up to push up position with your shoelaces on the stability ball.
Lift your right leg, sweep it up and around to the right — so that it’s parallel with your torso — and bring it back to the ball. It should look like you’re making a “D” with your foot.
Complete 10 reps per leg and move on to exercise 3.
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4. Stability Ball Roll-Outs — 15 reps
Hop down on your knees so that your forearms are on top of the stability ball (1).
Maintain a tight core and flat lower back, and gradually roll the ball forward until your abs are fully stretched (2). Your torso should drop down to 45º.
Hold for .5 seconds, powerfully contract your abs & lats, and pull the ball back to start (1).
Repeat 15 reps and move on to exercise 5.
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5. Decline Stability Ball Push Ups — To failure
Put your feet back on the stability ball and bang out as many decline push ups as you possibly can, until your muscles give out.
DONE. Basque in your glory, or if you’re ambitious, rest for 3 minutes and do it again.
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