Stability Ball Circuit for Abs and Legs

August 30, 2010

You’re probably thinking two workouts per week at only 20 minutes are not enough to lose fat. To be honest, however, if you combine a great diet with those two workouts, then you’ll experience incredible changes.

But, if you want to do a little more then you can do my favourite stability ball circuit on your off days. This is an excellent way to strengthen your abdominals as well as your hamstrings in a way that is hard to replicate with barbell and dumbbell exercises.

This 10-15 minute circuit will be six exercises added on at the end of a Depletion workout or you can use it as a third workout and include intervals at the end. For the circuit, you will complete each exercise with no rest in between. Once you have completed a circuit, rest one minute and then repeat two to three times.

For the stability ball circuit you will alternate between ab exercises and lowerback/hamstring exercises.

To start, you will do the stability ball ab rollout. What you want to do is place your knees on a mat, your hands on top of the ball, and then roll out and back in. Now, there are many different ways to do this exercise. For instance, you can roll out and back in quickly or you can go really slow on the way out and quick on the way back in. The important thing is to mix it up every time you work out. Also, be sure to keep your abs braced and your body in a straight line throughout the exercise.

After the rollout exercise, you will do stability ball leg curls for 20 repetitions. Place your heels up on the ball, bridge your hips up, and curl in then out.

Move immediately into a 30 second plank with your elbows on the ball.

Next you will do stability ball hip extensions for 20 repetitions. This exercise will work your hamstrings in a similar way to the leg curl, with a slight difference. Although this exercise doesn’t look like much, you will feel a strong contraction in your hamstrings.

Once you’ve finished all the repetitions move quickly into stability ball jackknives. Place your hands on the ground and your feet on the ball and then bring your knees into your chest for 15-20 repetitions. If you want to increase the difficulty, then you can hold your position in the “out” position for 3 seconds.

To finish off the stability ball circuit, you will do back extensions. Find a wide base of support and then perform the exercise for 15 repetitions.

Now, rest for one minute and then go through the circuit two to three more times. At the end of your circuit workout, you can include some kettlebell swings or do regular intervals for 10-15 minutes.

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