When I train my abs, I like to do a circuit.
What's a circuit? Well, a circuit is when you choose a couple of exercises, perform each of them for a certain amount of reps OR seconds until you finish all exercises. Then you do the whole thing all over again for a couple of rounds. I typically aim for 3-4 rounds.
You're heart rate will be up, you'll be exhausted, you'll be sore, and it's WORTH IT!
So here is the ab circuit I did today using only one piece of equipment for the whole circuit: a MEDICINE BALL
FIRST EXERCISE: Medicine Ball Ab Curls
One) Get on your hands and knees and place the medicine ball behind you. Then, place one foot at a time on the medicine ball that is behind you and hold yourself up in a plank.
Two) Using your abdominal muscles, curl the ball inwards bringing your knees as close to your chest as possible. Then roll the ball back to starting position. Continue curling towards your chest until you reach your reps/time frame.
SECOND EXERCISE: Medicine Ball Pull-Throughs
One) Start by laying on your back and placing the medicine ball between your feet and reach your arms out behind your head.
Two) Using your abdominal muscles, lift your legs while holding the ball and your arms up at the same time.
Three) Bring the ball to your center and grasp with your hands.
Four) Bring your arms and legs back down to the floor while holding the ball in your hands now.
Five) Stretch out ALL the way making sure you touch the ball to the floor behind your head. Repeat all steps until you reach your reps/time.
THIRD EXERCISE: Medicine Ball Ab Crunch
One) Start by laying on the floor and placing the medicine ball in between your feet and lift up your head.
Two) Using your abdominal muscles, lift your legs up to your center and slowly lower back down to the floor. Repeat until your reach your reps/time.
Try to rest as little as possible and complete at least 15 Reps OR 30 Seconds of each exercise for 3-4 rounds!
This circuit is definitely going to kick your butt (and abs)! Let me know if you have any questions!