Ball Transfers
Ball transfers provide a great challenge of strength and endurance for your entire abs. Start by lying on the mat with an exercise ball trapped between your ankles and your legs off of the floor. Keep your legs straight as you raise them up while at the same time lifting your shoulders off of the mat. Your lower and upper body should meet at the top of the movement.
Grab the ball from your ankles and let your arms and legs drop down. Keep your arms straight as you lower the ball behind your head.
At the end of the movement, you should be lying on the mat with your arms and legs extended and the ball in your hands. This counts as one rep. If you avoid letting your legs or the exercise ball touch the ground at this point, you will keep constant tension on your abs and make the exercise much more intense. If you are just beginning and find this to be too difficult, you can let your arms and legs rest on the ground for a moment before you bring the ball back up and transfer it to your ankles for your next rep. Difficulty Rating: 3
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