This is a pretty fun stability ball ab workout that you can get done in about 7 minutes.
Exercises in Workout This workout involves 3 exercises on a stability ball: 1.
Cross Body Mountain Climbers 2.
Plank on your forearms 3.
Jacknife Ab Workout Routine 1.
You're going to start with the Cross Body Mountain Climber with your hands on a the ball.
Do that exercise for 30 seconds.
2.
When that 30 seconds is up, transition to the Plank on your forearms on yhe ball.
When making the transition between those two exercises, don't drop to your knees beforehand.
Stay on your toes the entire time in order to keep your abs continuously contracted.
3.
Hold the stability ball plank for 30 seconds.
4.
Once that 30 seconds is up, then go into the Stability Ball Jacknife and do that for 30 seconds.
5.
Once that 30 seconds is up, rest for 60 seconds.
6.
After resting 60 seconds, complete that circuit again.
7.
After completing that second circuit, rest for 60 seconds again, and then do that circuit one more time.
Exercises descriptions X-Body Mountain Climbers - Hands on Stability Ball

1. Place your hands on the top of a stability ball and rest on your toes with your body creating a straight like from your shoulders to your feet.
   
2. Bring your right leg up and across your body as far as you can go so that your right knee is point towards your left elbow.
   
3. Return your right leg to the starting position and duplicate the movement using your left leg.
   
4. Continue alternating legs until you have completed the recommended number of repetitions or time.
   

Plank - Forearms on Stability Ball

1. Rest your forearms on a stability ball.
   
2. Raise your body in a straight line and rest your bodyweight on your forearms (that are on the stability ball) and toes so that your body hovers over the floor.
   
3. Keep your back straight and your hips up but not so high that your butt is sticking in the air.
   Hold (brace) your abs tight.
   Breathe normally.
   
4. Hold this position for the recommended amount of time.
   

Stability Ball Jacknife

1. Rest your forearms on a bench or a chair and your lower legs on the top of a stability ball.
   Your arms should be shoulder width apart.
   Make sure to keep your body in a straight line from your shoulders to your feet and to not sag or raise your hips.
   
2. While keeping your upper body as straight as you can, bring your legs in towards your chest and the chair/bench as far as you can, while rolling the ball down your legs towards your feet.
   
3. Pause for a moment, and then return to the starting position.
   
4. Continue this movement for the recommended number of repetitions or time.
   

This ab workout is going to be a bit tougher than a beginner's ab workout bu, not as bad as the killer ab workout.