Abdominal Workout 14

• Complete in one circuit with minimal rest between exercises.
• Rest 1 minute between circuits.

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.

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.

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.

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.