A Baller’s Guide to Abs

A Baller’s Guide to Abs

 

DIRECTIONS Grab a basketball and do this workout as a circuit, performing each exercise for the allotted time, resting 30 seconds between exercises. Do them in the order shown. That’s 1 round; do 3 to 5 rounds, resting 1 to 2 minutes between rounds.
1 Plank Dribble

Assume a pushup position with your knees, hips, and shoulders aligned and a basketball on the floor by your right hand. Lift your right hand, scoop the ball, and start dribbling as you balance yourself on your left arm. Dribble the ball for about 30 seconds, making sure your core is tight; then switch arms and repeat.

Time: 1 minute
2 Split Squat Ball Dribble

Grab a basketball and assume a split stance position. Your feet should be about 3 feet apart. Lower your body until your front knee is bent roughly 90 degrees. Hold the position for 60 seconds, dribbling the ball back and forth between your legs throughout. Switch legs at the 1-minute mark.

Time: 2 minutes
3 Ball Mountain Climber Pushup

Assume a pushup position with your left hand on the floor and right hand on the ball. Now do mountain climbers: Bring your left knee into your body and then back to the start. Repeat with your right knee. Keep going, doing a pushup every 3 to 5 seconds. Do that for 30 seconds, then switch hands.

Time: 1 minute
4 Side-to-Side Squat Dribble

Grab a basketball and assume a superwide stance. Start dribbling the ball. Shift your weight onto your left hip as you dribble to the left, moving into a side lunge. Reverse the move, dribbling to the right and moving into a right-side lunge. Continue the right-to-left pattern, all while dribbling.

Time: 1 minute

 

A Baller's Abs

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