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Abdominals / Core

Workout #1 – Stability Ball ABS

3 sets of each exercise, little rest between sets:

  • Roll ins (15 per set) – you can make it harder by doing piques
  • Crunches (25 per set) – you can make it harder by holding a weight across your chest
  • Oblique crunches (12 per set + per side)
  • Single leg crunch – these are KICKASS and I think my left side is stronger than the right (???) – (10 per set, per leg)
  • Plank (2 x 1 minute)

Workout #2 – Stability Ball ABS

  • Stability ball tuck – 3 x 15
  • Stability ball roll out  – 3 x 15
  • Stability ball crunch and twist with weight in hand – 3 x 15, holding 2.5 weight in hand
  • Decline crunch (lower bench) – 3 sets of 15 reps, holding 2 kg weight
  • Decline oblique crunch (lower bench), 3 sets of 15 reps, holding 2 kg weight
  • Hanging leg raises – 3 sets of 20
  • Plank on ball – 30 seconds x 3
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