Swiss-Ball Dumbbell Rotation

Sets: 3-4 Reps: 10-15 Rest: 90 Seconds

Hold a dumbbell with both hands and lie back on a Swiss ball so that your hips are parallel to the floor and the weight is straight out in front of you. Rotate as far as you can to the left, keeping your hips parallel [1]. Then rotate to the right [2]. That's one rep. Do not allow your hips to sag.

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Directions and Intro

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Saxon Side Bend

Sets: 3-4 Reps: 10-15 Rest: 90 Seconds

Hold a weight plate straight overhead [1], then bend to one side as far as you can [2]. Now bend to the other side [3]. That's one rep. Be sure to use a weight you can handle safely.

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Directions and Intro

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Renegade Row

Sets: 3-4 Reps: 10-15 Rest: 90 Seconds

Hold a dumbbell in each hand and get into pushup position [1]. Shift your weight to your left side while staying rigid. Row the righthand dumbbell to your side, making sure you are not shifting your hips [2]. Lower the dumbbell back to the floor, shift to the right, and row with your left arm. That's one rep. Try to keep your hips parallel to the floor.

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Directions and Intro