For this installment of the 30-Minute Abs Workout Program, you may wonder why there are Swiss ball variants of classic abs exercises instead of the traditional versions. The answer is actually simple: Adding a Swiss ball (aka physio ball) to the mix adds an extra challenge to maintaining your stability, in addition to the exercise's original benefits, whether you're talking about rotation (as with the dumbbell rotations), flexion (crunches), or isometric holds (renegade rows).

The best part? These exercises will not only cook your abs from new angles, but also hit your shoulders and arms, too. Don't be surprised if your entire upper body is sore after this workout. Going the extra step with exercises like these will help you on your way to that six-pack for which you yearn.


Do all three exercises in order, doing 3–4 sets of each.

If you're just jumping into the program now, check out the entire 30-Minute Abs Workout Program.

For more abs workouts:

Check out the core workout for abs that pop, the best bodyweight abs workout, and 10 ways to develop the best abs in the gym.

For a complete archive of our daily quick-hit routines, go to