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Workouts for Women

Ab Crunch For Toned Abs

Burns: 60 Calories in 20 Mintes! 

How to: Leaning against a stability ball, have knees bent at a 90 degree angle. Have back laying flat against ball. Bring pelvic area up and upper body drawn inward. Engage abs. Think of shrinking your torso area. 

Muscles Used: Abs and Obliques 



This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.

Join the discussion 14 Comments

  • Amy H says:

    How many reps and how many sets are you recommending?

    • Anna says:

      3 sets of 20 would be good! You can throw these in a circuit at the beginning of your workout for a warm up 🙂
      All the best!
      Anna, CPT, FF Specialist

  • desiree bracero says:

    What’s best for your sides abs or obliques?

  • Nora says:

    hello, thank you for the information, but I’ve been reading that crunches and situps are really detrimental to the back and spine and can actually be not that effective. is it different if you are doing it on a stability ball? does that relieve the pressure on the spine?

  • Miss PV says:

    Crunches are bad for your back & neck only because most people do the exercise wrong even when being directed by a trainer. Your workout is 100% you being involved in your own learning and not being told what to do. You will need teach your abdominal muscles to contract the correct muscles and your back will not be okay

  • Jabeen says:

    Hey Flavia,
    As well as doing an abs circuit everyday, do you also have a day where you do a complete abs workout?
    Thank you 🙂

  • Kristin says:

    Are there exercises I can do at work? I sit behind a desk all day and would love to be able to break the monotony by taking a couple minutes to do a few exercises each hour or two. Ever since I started my job I feel like everything has gotten all loosy-goosy, and I want to tighten things up. Do you have any simple exercises I can do at work?

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