New Ab workout

J

junkfoodbad

2
I bought a stability ball for my new ab workout. I plan on doing this 2 days a week. I dont plan on expecting to have visible results because i still have a decent layer of fat on my stomach, im just doing this to burn more calories.

Here are the exercises i've decided to do.

1) ab roll - kneel in front of the ball and put fists on the ball. push your body forward and roll your arms on the ball toward your elbows, then roll back.

2) ab crunch - typical crunch with ball under arch of back

3) oblique crunch - same as crunch but crossing over to hti obliques

4) ab pull in - start in a pushup like position with feet resting on the ball. Pull your knees in towards you while rolling the ball towards you.

I have a couple questions.

First, is this enough exercises or should i add more, or better exercises.

Second, how many set/reps should i do. I did a 3x10 but i didnt really feel like it did much. Should i increase the reps/sets or maybe add weight. If adding weight is the answer, how should i hold the weight?
 
junkfoodbad said:
I bought a stability ball for my new ab workout. I plan on doing this 2 days a week. I dont plan on expecting to have visible results because i still have a decent layer of fat on my stomach, im just doing this to burn more calories.
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How about doing planks instead. I did them for the first time today, 3x30secs and I was surprised at how difficult these are.

They will strengthen your abs and obliques, giving you a more stable core, improving your balance and your ability to transfer the power from your legs to your back when squatting and deadlifting.
 
First, I would not do that to your abs. You don't want to overtrain.

Secondly, try them without. The idea behind planks and bridges is to stabilize your core. I go 30secs for now, and will up to 40secs in 2-3 weeks.

I figure once I make it to 60secs, I'll throw a backpack on.
 
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