Ab Work

Now it's time to work those all-important abs. Repeat this section three times. Start with a 20-pound ball for this workout, and modify if necessary.

Supported Crunch With Medicine Ball

  • Sit on the floor, and tuck your feet under a support such as a weighted bar, a ledge, or even the edge of your couch. Bend your knees to 90 degrees, and roll back, lying flat and holding the medicine ball directly above your chest.
  • Exhale as you lift your body upward toward the ceiling.
  • Drawing the abs in tight, inhale, and lower yourself down to the start position.
  • Do 20 reps.

Supported Crunch With Medicine Ball With Twist

  • Repeat as above, except as you lift your upper body, bend your right shoulder toward your left leg. This is one rep.
  • Repeat, this time twisting so your left shoulder reaches toward your right leg.
  • Do 20 reps.

Supported Crunch With No Ball

Finish with 20 reps of supported crunches, this time with no ball in your hand.

Source: Total Body Transformation

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