Moderate Workout

Stabilize

Moderate Duration 16 minutes

Target Areas: Core

Equipment: Medicine Ball, Exercise Mat

Added By Ben Wenet

Tags

Full Gym Workouts Ab & Core Workouts Medicine Ball Workouts

Exercises

Set 1: 2 rounds

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

30 seconds

20 seconds

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

25 seconds

20 seconds

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

35 seconds

20 seconds

Lie on your right side with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other and lift your body up to neutral.

Right Side Plank Dips

30 seconds

20 seconds

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 seconds

10 seconds

20 seconds

20 seconds

Vertical Leg Crunches

Vertical Leg Crunches

30 seconds

20 seconds

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

40 seconds

Russian Twists with a Ball

Russian Twists with a Ball

45 seconds

30 seconds

30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

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Weight Loss

Abs & Core

Bodyweight

YouTube

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Weightlifting

HIIT

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Toning

Full Body