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Home » Abs » The Stacked 12: 12 Ab Exercises You NEED To Do To Build A Six-Pack In 2016 [Exercise Lists]

The Stacked 12: 12 Ab Exercises You NEED To Do To Build A Six-Pack In 2016 [Exercise Lists]

Posted by Bryan DiSanto on Apr 20, 2016 in Abs, Exercise Lists, Featured Article, Fitness Lists, Lower Abs, Muscle It UP, Obliques | 3 comments

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Six-Pack Ab Exercise 9: Weighted Swiss Ball Crunches

How To:

Target Muscle(s): Abs (All)

Swiss Ball Crunches are an extremely effective way to isolate the muscles in the rectus abdominis without putting stress on the back or neck.

Because you’re working from an unstable surface, the contraction is deceptively strong, especially when you do it with a weight. They also allow for a longer range of motion and a deeper stretch, which helps activate the core to a degree that floor moves can’t (you’re hyperextending over the top of the ball).

BONUS POINTS: when taking anatomical correctness into account, they’re one of the only perfect ab exercises. All gain, no pain.

(1) Lie with your lower back arched over a stability ball. Hold a weight behind your head or straight in front of your chest.
(2) Contract your core and crunch up. Squeeze and hold it at the top for 1 second.
(3) Return down, hyperextend over the top of the ball, and repeat.

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About
Latest Posts

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).

Latest posts by Bryan DiSanto (see all)

Up Your ZZZZs: 5 Ways To Instantly Sleep More & Sleep Better - July 27, 2016
Fix The Way You Plank — 4 Quick Techniques To Do The AB PLANK Exercise Like A Boss - July 26, 2016
[WOTM, 07/2016] Annihilate Your Abs With The Abdominal Assault Core Workout - July 14, 2016

About
Latest Posts

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

Latest posts by Bryan DiSanto (see all)

Up Your ZZZZs: 5 Ways To Instantly Sleep More & Sleep Better - July 27, 2016
Fix The Way You Plank — 4 Quick Techniques To Do The AB PLANK Exercise Like A Boss - July 26, 2016
[WOTM, 07/2016] Annihilate Your Abs With The Abdominal Assault Core Workout - July 14, 2016

Sangeeta Sinha

Wow Bryan, this is great and so different from the boring crunches! I will start these from tomorrow.

Out of the 12 exercises, I can do 1, 2, 3, 4, 9 and 12. What should be the reps and sets for each exercise for me? I am female, lithe, muscular, 5′ 7″, 54 year old, mesomorph (with around 20% endomorph).

Thanks in advance.
Sangeeta
- Bryan DiSanto
  
  Shoot for this —
  
  1: 3 sets x 12 reps
  2: 3 sets x 12 reps
  3: 3 sets x 15 reps/side
  4: 3 sets x 60-120 seconds
  9: 3 sets x 20-25 reps
  12: 3 sets x 60 reps
Sangeeta Sinha

Thanks so much, Bryan.

The Stacked 12: 12 Ab Exercises You NEED To Do To Build A Six-Pack In 2016 [Exercise Lists]

Six-Pack Ab Exercise 9: Weighted Swiss Ball Crunches

How To:

Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

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