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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Toned and Tight Tuesday: Point and Shoot Abs

Per the request of a frequent reader of my blog, I am giving you a great exercise to really work those obliques and your whole core! This is an exercise I call the Point and Shoot (I doubt that's the official name but it's my blog so I'll call it what I want!) :)

Point and Shoot Abs:

You are going to start by sitting on the ground, bringing your legs off the ground bent slightly until you almost have a 90 degree angle, and leaning back slightly to engage your abs.

It is important that you find that "sweet spot" to engage your abs. If you're not leaned back far enough, you won't feel it.

Extend your arms out to the right side of your legs like you're holding a gun, leaning your legs over to the left slightly.

Then take your arms up and over your legs to the left side, leaning your legs slightly to the right.

To the right and then to the left is one rep. Aim for 20 or so reps.

Don't try to go too fast! You want to maintain good form and make sure you continue to work in that "sweet spot." You should feel your abs engaged the whole time! Also, be sure to keep your legs up and off the ground the entire time!

As always, try this out and let me know how you like it! If you have an exercise you would like to see or a specific area you'd like to see an exercise for, let me know by emailing me or connecting with me on my Facebook page! I would love to know what you all would like to see or read about! :)

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