1. SWISS BALL ROLL OUT
Reps: 10–12 Rest: 0 sec.
Kneel on the floor and rest your forearms on a Swiss ball. The ball should be directly under your shoulders. Roll the ball forward as you did with the ab wheel until you’re about to lose tension in your abs, and then roll back.
2. RUSSIAN TWIST
Reps: 8–12 (each side) Rest: 0 sec.
Sit on the floor with knees bent 90 degrees and extend your arms in front of you. Lean back a bit so your torso is 45 degrees to the floor. Rotate your body as faras you can to the left, and then to the right.
3. WEIGHTED SWISS BALL CRUNCH
Reps: 8–12 Rest: 60 sec.
Lie back on a Swiss ball and hold a dumbbell on your chest with both hands. Your feet should be flat on the floor at a width that offers stability. Crunch your torso up off the ball and hold two to three seconds.