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5 Minute Fat Burning Workout #57 - ABS on SWISS BALL
January 07, 2016 | 
Zuzka
Equipment for this workout:
Exercise Ball
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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This is the most intense 5 minute workout for abs I’ve done so far. The exercise ball provides so much instability to fight against, that your body has to put even the smallest muscles in your core into work which is exhausting and very effective for strengthening your abs. You won’t expect the crunches to be that hard, it looks so easy. WRONG! Give it a try and see how much room for improvement you have.
Workout Breakdown
Interval Training 10/40 seconds:
1. Roll ball knees to chest
2. Ball in the air crunches
3. Ball Transformers
4. Ball in the air crunches
5. Ball Roll pike toe taps
6. Ball in the air crunches
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
I dont know how to stay on the swiss ball. i am new in this one, and I fall over about 5 seconds 😀
Private Member |
caseyville, illinois
I have really noticed a difference since Zuzka added the Swiss Ball to her routines. My core has always been difficult for me to get stronger and i know that is one of the reasons for not being able to do some exercises, such as the ninja. Her Black diamond introduced me to the ball and hanging leg raises and my core feels so different since adding those exercises a few times a week now. I actually did ninjas for the first time this week. I feel stronger just holding myself up; pretty neat. I will add this 5 minutes routine at least a couple times a week to the end of my workouts.
Private Member |
Great job on the ninjas! The BD series was so amazing! I decided to make the different exercises my homework over the next two weeks and add the w/o to my other a few times too!🙌 I have a Pilates ring I used on the 2nd round I did and it was just as intense. I will rotate between the two. Glad I found someone else with the same idea, it makes me feel less insane about my ❤️ For the workouts we do in the Zgym and wanting more burn 🔥
Private Member |
caseyville, illinois
Thanks for responding! I feel like everyone thinks i am a goof because i always type such long responses; that is just how i am. I am just really excited about how good i am feeling and how my body is changing. And, I am not a small eater. I look at some of the receipes Zuzka shows and think there is no way I could survive on such tiny portions! I am not a big daytime eater though. Small meals constantly overwhelm me, so maybe that is why my dinner meal is bigger, but not overly big or anything. I have goodies also but i still am having wonderful results. People ask me what i do. I wish i would have found this training years ago as I did such long workouts such as Tracy anderson, etc. and never felt like i do now. Anyways, i worked late last night, so it took me awhile to figure out what BD series meant. lol What do you use the pilates ring for? I have similar ring that i purchased when i was doing the Tracy anderson method. Also, could you tell me how you are setting up your routines because I really am determined to get my first real pull up and get good at the leg raises. My core really needs those. Right now I am doing a couple reps of negatives at two different grips once or twice or more a week. I also add Buy ins to my workouts and adjust them to the focus i see in the workout. Zuzka has wonderful combos in her Zwow #54 and I find if I set my timer for 3 minutes and do a combo like that as a buy in really sets my muscles up. Anyways, sorry for ramble!
Private Member |
baltimore, md, united states
zuzka what r u trying to do here killl all my confidence lol i did horrible well u know what no i ddint bc i did not give up and i did some reps on each workout move so i cant say that wow what a workout that is deffintly one i will be practicing once a week untill i master it
Private Member |
curitiba, parana, brazil
Hi Zu…wow wow…this one was very nice 5 min workout! I loved it so much that I did it twice 🙂 and when counting my reps I did 197, ah come on girl…I got the ball and did 3 more to complete 200! kkk Lovely, hard and effective. I am happy now. Going for shower, lunch and packing. My score below. See you, take care.
1st time-Jan 2015-1 round-5:11. 2 rounds-10:30. Buy out- 30 crunches on ball+20 leg lifts alt on ball (with back on ball, lifting the legs alt)+1 wall walk, few kicks to the wall trying handstand (I can feel some improvement), headstand tripod and on forearms (now I can balance on forearms also and I am about to put legs up), few dolphin kicks up. I can realize improving in balancing and more strength in core…keep going!!!
1-20/20, 2-22/20, 3-10/10, 4-20/15, 5-10/10, 6-20/20 +3 extra reps of ball in air crunches
Private Member |
Woah, this one is an intense five minutes!
Private Member |
OMG, this one was something 🙂
Thank you!
Private Member |
pa, usa
Loved this ! It was challenging but black diamond series had me prepared as (expletive) !!! I did it at the gym in front of everyone with confidence !
Private Member |
usa
That was killer! I planned on doing 2 rounds but was too winded. I had to throw away my damaged Swiss ball so I used my homemade 12lb Ugi ball. It’s harder to get that thing to roll so I felt I used more strength than core balance. Gotta buy me a new Swiss ball.
Private Member |
caseyville, illinois
Perfect workout today! I warmed up with 200 skips, zuzka’s energy routine, and wall sit for a minute. Then i did a 15 minute amrap of Zwow# 55 using 35 lb KB. Wow, that one felt awesome and fun! I am pushing really hard for these reps, which was 182. Went for a short walk with my dog just now since i don’t want to sit in truck and wait for daughter.
Last night i did Zwow #54 also and thought that would be “light” but it was intense and fun and different with the challenging combos.
I love all your workouts Zuzka!!!
Private Member |
Wow this was hard! Love incorporating the exercise ball into abs work. Not sure how long I should be doing this type of abs work in pregnancy? Still, apparently the ball is helpful in labour too. Bonus!