Monday, March 2, 2015

Stability Ball V-Pass


Warm-Up: It’s always good to start with a 10-15 minute warm-up. Get those muscles nice and warmed up.  Not only does this help prevent injury, you get half of those 30 minutes of cardio in! If you’re at the gym, jump on the treadmill, stationary bike, elliptical or stair master.  If you’re home, hit the neighborhood. Walk, run or bike 5-8 minutes one way then turn around and head back.

Stability Ball V-Pass: That ball might feel light, but wait until your abs have to support it! You’ll start sweating in no time! Click here for a full description of how to do this move.

  • Beginner: 3 sets of 12 (bend your knees if necessary)
  • Advanced: 3 sets of 15
  • Why? This move works your entire core and is a great mix up from the traditional ab exercises.

Move Targets: Total body

Step 1: Lie face up on the floor with arms and feet extended, grasping a stability ball with both hands.

Step 2: In one fluid movement, use your entire core to lift your arms and legs off the ground, keeping legs and arms straight the entire time.

Step 3:  Transfer the ball from your hands to your feet and allow yourself to lower back down to the floor. Repeat passing the ball back and forth as many times as possible for 60 seconds.


Modification (Beginner): Bend knees while performing move or ditch stability ball altogether.