Ready to get after this ab workout? All you need is a 10-20 lb medicine ball. If you don’t have a medicine ball, you can use a 10 or 15lb weighted plate or dumbbell.
Getting in a quick ab workout can be done anywhere. You can do it in the middle of your driveway at home. You can even squeeze in a quick ab session during a break at work or in the aisle on the plane. Okay, maybe not in the middle of the aisle on the plane – it’s a bit dirty.
For this 6 minute ab workout, you have 6 exercises you will cycle through two times. Each exercise is done for 20 seconds, with 10 seconds rest in between each exercise.
This total ab workout will work your whole core and make you feel muscles in your core you didn’t know you had.
Are you ready? Here we go.
Exercise 1: Overhead Sit Up
Lay on your back with knees bent and arms extended above head holding the medicine ball. Execute a sit up motion while keeping the medicine above your head. Lower yourself back to the starting position in a controlled manner.
Exercise 2: Tempo Mountain Climber
Hold a high plank position with a hands on the medicine ball and in line with your shoulders. Drive your left knee towards the left elbow and return back to the high plank position before repeating on the opposite side.
Exercise 3: Alternating Suitcase Crunches
Lay on your back with legs extended and arms extended overhead holding the medicine ball. Drive your right knee towards your chest as you bring the medicine ball towards your right foot. Make sure to bring your shoulders off the floor. Return back to full extension and repeat on the opposite side
Exercise 4: High Plank
Assume the high plank position with hands on medicine ball while keeping your hands in line with your shoulders. Hold this position for time.
Exercise 5: Boat Sit Overhead Press
Get into the the boat pose with butt on the ground and legs off the ground. From that position, perform overhead presses with the medicine ball while keeping the boat pose.
Exercise 6: Alternating Passes
Begin in the high plank position with right hand on the medicine ball. Pass the medicine ball to the left hand, placing your right hand on the floor for support as you lift your left hand off the ground to place on the medicine ball. Repeat the same movements going the opposite way.
You can do this ab workout on its own when you feel like getting in a quick ab session, or you can add it at the end of your workout. It’s up to you and it’s always best to get after it with a friend.
If you give this ab workout a go and share it on your Instagram, make sure to mention us on IG, @thekuproject, and we’ll make sure to send KŪ Vibes your way.
