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Hanging Abs Punchout
Beginner 40 min

Hanging Abs Punchout

Calories

300 kcal

Equipment

Stability Ball, Pull-Up Bar, Ankle Weight, Resistance Band, Boxing Gloves

Intensity

—

Focus

Abs, Cardio/Full Body

Workout Exercises

1

Stability Ball Crunch

8 min

Stability Ball Abs

Description

A classic abdominal crunch performed with your mid-back supported on a stability ball to increase range of motion while keeping the movement focused on spinal flexion (not hip flexion).

How to perform

  1. Step 1

    Step 1

    Lie back on the stability ball so it supports your mid-to-upper back, and plant your feet flat with knees bent. Lift your hips slightly so your body forms a stable diagonal line from knees through hips to shoulders. Cross your arms over your chest and brace your abs without arching your lower back.

  2. Step 2

    Step 2

    Curl your ribs toward your pelvis by squeezing your abs and lifting your shoulders up and forward. Keep your hips and feet planted so the movement comes from your trunk, not your hips. Pause briefly at the top with a gentle chin tuck and steady breathing.

  3. Step 3

    Step 3

    Lower your shoulders back over the ball under control until your torso returns to the supported, neutral position. Keep your feet planted and avoid letting your lower back over-arch at the bottom. Reset your brace and repeat for smooth, controlled reps.