Ab Blast

A short workout focusing on the abdominals. Complete 3 sets of each exercise keeping your core tight. The exercises are swissball cruches, swissball jacknife, side planks, toe touches and v-sits.


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Swiss Ball Crunch

Complete 3 sets of 12 repetitions, with a 45 second rest between sets.

  1. Lie on a Swiss ball with your lower back pressed into the curve of the ball. Feet flat on floor and knees bent.
  2. Upper body should be hanging off the ball, fingertips close to your temples.
  3. Flex at the waist lifting upper body by contracting the abdominals. Keep lower back in contact with the ball all the time.

Swiss Ball Jacknife

Complete 3 sets of 12 repetitions, with a 45 second rest between sets.

  1. Start in a press up position with feet on the Swiss ball and hands on the floor.
  2. Keeping upper body still, and back flat, bend legs and draw Swiss ball towards chest

Side Plank

Complete 3 sets of 30 seconds on each side, with a 45 second rest between sets.

  1.  Lie on your side with your knees straight.
  2. Support your upper body up on your elbow and forearm.
  3. Raise your hips until your body forms a straight line from your ankles to your shoulders.

Toe Touches

Complete 3 sets of 15 repetitions, with a 45 second rest between sets.

  1. Lie on your back and raise your legs in the air so your feet are over your hips.
  2. Extend your arms straight up and then lifting your head, shoulders and chest off the floor try and touch your toes.
  3. Lower back down and then repeat.

V-Sit

Complete 3 sets of 12 repetitions, with a 45 second rest between sets.

  1. Lie flat with your arms and legs straight.
  2. Lifting your legs, chest and arms simultaneously bend and meet in the middle forming a V shape.
  3. Lower yourself back to the floor and repeat.

End of Workout

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