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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 |
When doing transformers, do you think one should switch going down on the right arm the first time and the second on the left? I hope that makes sense.
Private Member |
atlanta, georgia, united states
Hi Zuzka,
Love you workouts!! I am just having trouble keeping my form with the swiss ball in this workout and my lower back starts hurting. I was focusing on my core in the workout but for some reason my lower back still hurt so I couldn’t finish the workout. Could you shed some light on how to keep proper form in this workout???
Thank a mil 🙂
Private Member |
so hard !!
Private Member |
canada
Killer!!! Loved it!
Private Member |
curitiba, parana, brazil
Hi Zu…wow…wow…these f%¨&*() crunches are so good! I think I will incorporate them in between other exercises daily. My abs are on fire. Nice one…I love this 5 min wo. I did one round and thought about giving up of second one…I sat in front of computer and started typing my reps and time then I said to myself …no girl, come on…just more 5 min, lets do one more round…I got up and started second round and it was worthy doing it! I am done for the day! I managed to beat my time for this workout but not reps because I noticed I am doing higher pikes, keeping hips more over shoulders what makes is more intense and slower. Anyways…keep going. See you all, take care.
1st time-8th Jan 2015-1 round-5:11. 2 rounds-10:30. Reps: 1-20/20, 2-22/20, 3-10/10, 4-20/15, 5-10/10, 6-20/20 +3 extra reps (200 reps). Buy out- 30 crunches on ball+20 leg lifts alt on ball (with back on ball, lifting the legs alt)+1 wall walk.
2nd time-10th Oct 2016-1 round-4:54- 2 rounds-9:52. Reps: 1-22/22, 2-20/20, 3-10/15, 4-15/20, 5-4/7, 6-15/20 (190 reps) same buy out without wall walk (I will do it later).
Private Member |
curitiba, parana, brazil
Hi Zu…wow…this abs workout is the best ever…the beast of abs workout…at the end I simply cannot lift my legs anymore…abs burning! Awesome feeling…thanks a lot! Love you girl…keep going! See you and take care.
1st time-8th Jan 2015-1 round-5:11. 2 rounds-10:30. Reps: 1-20/20, 2-22/20, 3-10/10, 4-20/15, 5-10/10, 6-20/20 +3 extra reps (200 reps). Buy out- 30 crunches on ball+20 leg lifts alt on ball (with back on ball, lifting the legs alt)+1 wall walk.
2nd time-10th Oct 2016-1 round-4:54- 2 rounds-9:52. Reps: 1-22/22, 2-20/20, 3-10/15, 4-15/20, 5-4/7, 6-15/20 (190 reps) same buy out without wall walk (I will do it later).
3rd time-24th Oct 2016-1 round- 5:03-2 rounds- 10:06. Reps: 1-27/26, 2-20/20, 3-10/10, 4-16/20, 5-4/6, 6-18/20 (197 reps) and nothing more…hahahah
Private Member |
curitiba, parana, brazil
Hi Zu…I really love this one…although I am not in a good physical condition now, I am feeling very weak, I lost 1 kg in 4 days…and it is specially hard to do balance exercises because of the f$%¨& drugs I am eating…my arms and entire body shakes like if I am 90…anyways…let me learn to be patient with myself! Ommm…hahah….I did this one again….see you and take care.
1st time-8th Jan 2015-1 round-5:11. 2 rounds-10:30. Reps: 1-20/20, 2-22/20, 3-10/10, 4-20/15, 5-10/10, 6-20/20 +3 extra reps (200 reps). Buy out- 30 crunches on ball+20 leg lifts alt on ball (with back on ball, lifting the legs alt)+1 wall walk.
2nd time-10th Oct 2016-1 round-4:54- 2 rounds-9:52. Reps: 1-22/22, 2-20/20, 3-10/15, 4-15/20, 5-4/7, 6-15/20 (190 reps) same buy out without wall walk (I will do it later).
3rd time-24th Oct 2016-1 round- 5:03-2 rounds- 10:06. Reps: 1-27/26, 2-20/20, 3-10/10, 4-16/20, 5-4/6, 6-18/20 (197 reps) and nothing more…hahahah
4th time-01st Jan 2017-1 round-5:00. Reps: 1-18, 2-12, 3-5, 4-12, 5-5, 6-13 (65 reps)- (sick-under medicines and recovering)
Private Member |
you are the best trainer with creative ideas using the ball, blocks, bands basically everything you are very creative and i am grateful for you x
Private Member |
baltimore, md, united states
wow i cannot believe how much stronger i am from 6 months ago. when i did this workout for the first time about 6 months ago i couldnt do one transformer on the ball i couldnt get back up but this time i did four with no problem. i love this program. and when i did the pike rolls i could bring the ball closer to my chest it just feels so good to be strong and fit what a feeling it is!
Private Member |
lake tahoe, nv, usa
I’m really happy for you 🙂
Private Member |
lincolnshire, uk
This was a great one to bring back into my routine. I’d forgotten how hard it was.
😃