A clip of Christian Bale in American Psycho. He got in great shape for this role and I am sure he inspired a lot of guys to do the same. Loved the book but wasn’t overly impressed with the film although there are some good scenes.
I don’t train my abs directly that often any more except when I am stripping down for the summer and want to sharpen them up for better definition. I normally just do a lot of isolation work or some suspension training ab exercises. I also like to throw in the odd exercise ball ab workout as well as I still enjoy using this equipment. If you are looking for an effective yet not too expensive piece of kit to work the abs then the exercise ball is probably the best choice you can make. There are loads of exercises you can do plus it is adaptable so beginners and advanced trainers can equally get a good workout.
That said here is one of my regular routines that I have always found does the job well. These exercises here are fairly advanced so if you are just starting out then I would do some more regular isometric exercises on the floor to build up core strength before attempting any of these workouts.
So if your ready to give your abs a blast then give this exercise ball workout a try;
Exercise Ball Plank with leg raises – To start doing this place your elbows on the ball and balance your body on your toes. Then keeping your chest off the ball slowly raise one leg off the floor and place it back down then repeat with the other leg. Do 10 reps of each leg and make sure to maintain control of the legs and not let them just fall back to the floor. To increase the intensity switch your arms to the floor or a bench then with your feet on the ball do as before and lift each leg off the ball and repeat for 10 reps each leg.
Exercise Ball Jackknife: This one is more difficult, but really gives your abs a strong workout. (Plus you will look cool as you do it) Roll over the ball so you end up with in a high plank position with your shins resting on the ball. Hold your body as straight as possible, and roll the ball toward you as you bring your knees slowly up to your chest. Roll as far as possible while still maintaining control of the ball, then return to the beginning position. Try to keep your hips as flat as possible to keep the tension on the abs.
Exercise Ball Oblique Rolls -Finish this workout with a great oblique exercise. Place you chest on the ball and hug the ball with your hands. Have your body straight and balance on your toes. Then slowly roll the ball to one side so your elbow is moving to the floor. Go as far as you can with losing balance then keeping the abs tight roll your body back until you reach the starting position. Repeat on the other side and do 20 reps in total. You should really this in the obliques as you use them to force your body back into position. With practice you will be able to get your elbow to the floor and back without losing balance or control.
If you need any more exercise ball ab workouts then check out this video
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Here are some more exercise ball ab exercises that can be done at home and will build your abdominals to give you that six pack look.
Note-Please give this exercise ball ab workout a try and let me know what you think. Plus if you have any more exercise ball ab exercises please let me know in the comments.
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