V-up Abs with ball

This is one of my favorite ab exersizes. It really works your core great!! You will need the ball for this exersize.

Lie flat on your back (on a mat). Hold the ball between your ankles, and stretch your feet and hands away from each other. Bring your feet and arms up in (4) counts. Grab the ball with your hands and bring hands and feet back down in (4) counts. (bring ball as close to floor without touching). Bring hands and feet back up in (4) and grab ball with feet, then bring it down in (4). I usually do:

• A- 2 sets of 8 (up 4,down 4 counts as 1).
• B- Then shorten it to up 2 down 2, for 2 sets of 8.
• C- Kill them by holding the ball up in the center with feet and hands for 2 sets of 8 counts (make sure but and shoulders are off the floor, and remember to keep your head up for good form).
• D- Then lower your hands and feet down (with ball between ankles) and hold with hands and ball 6 inches off floor for 2 sets of 8 counts.
• E- Finish it off with pulses, as many as you think they can handle.

I hope you hate this as much as my classes do. It is killer!

P.S. You might want to do 1 set of each step at first so they can get all the through this

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