This is a sample "Abs Like Stone" stability ball workout from WorkoutPass.com. When you join WorkoutPass, you gain access to over 40 goal-specific workout sites with proven routines from
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to an exercise demo page like this one, showing you exactly what to do. The animations clearly illustrate each
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Complete in one circuit with minimal rest between exercises. Rest 1 minute between circuits.
Exercise
Manual-Notes (if any)
Shoulder Roll Out (on knees) Start on your
knees and place your hands on the ball with your arms outstretched. Rollout out the ball keeping your hips parallel with
the rest of your body. Return to the starting position by pulling your arms back up the ball until you are in an upright
position.
Trainer's comments:
Sets
Reps
Weight/ Resistance
Tempo
Time
1
15-30
2
15-30
Full Pike Rollout on the ball until your
shins are on the ball and you are forming a bridge. Keeping this position roll your legs in towards your chest keeping
your legs semi straight. Your hips should be elevated towards the ceiling. Return to the starting position and repeat.
Trainer's
comments:
Sets
Reps
Weight/ Resistance
Tempo
Time
1
15-30
2
15-30
Single Leg Alternating Pull In Rollout
on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll one knee in towards
your chest. Return to the starting position and repeat with the other leg.
Trainer's comments:
Sets
Reps
Weight/ Resistance
Tempo
Time
1
15-30
2
15-30
Single Leg Crunch 1. Sit in upright position
on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned
on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place
hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
Extend one leg straight out and off the ground. 4. Leading with the chin and chest towards the ceiling, contract the abdominal
and raise shoulders up. Return to start position and repeat with the other leg off of the ground.
Shoulder Roll Out (on knees) 
Full Pike 
Single Leg Alternating Pull In 
Single Leg Crunch 