The "Killer Abs At Home" Workout

The "Killer Abs At Home" Workout

Exercise Sets Reps A1 Mountain Climber 3 20 per side A2 Stability Ball Crunch 3 10 B1 Stability Ball Rollout 3 10 B2 Side Plank 3 1 * A1 & A2, and B1 & B2 denote superset pairs Mountain Climbers • Brace your abs. • Start in the top of the push-up position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. • Do not let your hips sag or rotate. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions. 







 Stability Ball Ab Curl Up • Lie on the stability ball with your feet spread slightly greater than shoulder width apart on the floor (a wider stance equals greater stability and an easier exercise). • Curl your shoulder blades off the ball as if performing a regular abdominal crunch off the floor. Return to the start position. • Take 3 seconds to lower your upper body back to the ball. 







 Stability Ball Rollout • Kneel on a mat and place your clasped hands on the top of a medium sized ball. • Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. • Keep your body in a straight line and go as far as you can with perfect form. • Contract your abs and reverse the motion to return to the upright position. 







 Side Plank • Lie on a mat on your right side. • Support your bodyweight with your knees and on your right elbow. • Raise your body in a straight line so that your body hovers over the mat. • Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Hold this position for the recommended amount of time or 8-10 seconds if you are doing multiple repetitions