Toned and Tight Tuesday: Stability Ball Ab Pass

Today I've got an exercise that is going to work your entire core and inner and outter thighs! Using a stability ball really intensifies this exercise although you could do it with a medicine ball, basketball, volleyball, or nothing at all. Having to hold the ball between your legs really works on your inner and outter thighs though so I would suggest finding some sort of substitue if you don't have a stability ball. If doing it with a ball is too difficult for you, nix the ball and don't worry about it!

This exercise is pretty intense! The heavier the object your holding between your legs, the more intense it is! The stability ball I have pictured here is pretty light but the one I use at the gym is quite a bit heavier so it really just depends on what kind of ball you have!

Stability Ball Ab Pass:

A couple of fair warnings:

1. These pictures were taken with my iPhone.

2. There is some double-chinage going on here.

Don't say I didn't warn you :)

Start by placing the ball between your legs, lifting them so that the ball is approximately 3-4 inches off the ground. Raise your shoulders off the ground and reach your arms out behind you.

Squeezing the ball with your legs, bring your legs up to meet your hands to pass the ball from your legs to your hands.

Action shot!

Lower your legs back down so they are approximately 3-4 inches off the ground and lower you arms back behind your head with the ball. Keeping your shoulders off the ground.

That is one rep.

Repeat this action to pass the ball back to your legs.

You should now be back to the starting position. That would make 2 full reps.

Depending on how heavy your ball is, go for 12-15 reps. With the ball I use at work, I can only get about 12 reps before giving out, with this ball I can get between 15-20. Figure out what works for you but push yourself! You should feel your abs engaged the whole time and your inner and outter thighs should get a great workout as well!

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