How to Do Intense Ab Workouts in Physical Fitness Training

One fundamental part of increasing and maintaining your fitness level is to work on core fitness and balance. There are many exercises you can do to maximize these. You can, however, improve both core fitness and balance in one workout.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Fitness ball
• 2 medicine balls

Core Balance Workout

1. Deflate the fitness ball slightly before beginning your workout. You want to be able to walk on the ball without falling off.
2. Step onto the ball and take a few warmup steps. Make sure you can keep a steady pace on the fitness ball.
3. Have your coach or workout partner hand you the medicine balls. Hold your arms straight out, balancing a medicine ball in each hand.
4. Continue walking on the ball, holding the medicine balls in each hand and begin rotating slowly while you walk.
5. Increase the length of time you continue walking and balancing the medicine balls to improve your core fitness.

Abdominal Workout

6. Use a fully inflated exercise ball for this section of your workout.
7. Lie face down, with your abs and hips balancing on the ball. Place your hands on the floor, keeping your legs straight out behind you. Tighten your abs and balance there for 20 to 30 seconds.
8. Raise your right arm and point it out to your side, working slowly and keeping your balance. Keep your abs tight and hold that position for 5 to 10 seconds. Then slowly and smoothly switch arms.
9. Add seconds to each step of the workout to continue improving your core fitness.