60 Resources for Ab and Core Workouts

Spring and summer typically bring heightened interest in being fit and looking good. However, we are now in the fall season and (brace yourself) winter is quickly approaching.. Whatever your intent is, there is no reason why you cannot rededicate yourself at any point of the year to a stronger core or more defined abs. Regardless of whether your desire is to look good or to reach peak physical performance, these 60 resources will aid you in your commitment and offer workout routines and nutritional tips to help you reach your goal. My favorite page just might be number 60, but dig through and see if you can find your own favorite.

Happy shredding!

60 Resources for Ab and Core Workouts

1. The Lower Abs Trifecta

2. Best Moves and Foods for 6 Pack Abs

3. Top 5 Moves for Shredded Lower Abs

4. Core Workout Timed Training Session

5. 8 Exercises to Target Your Lower Abs

6. The New Rules of Abs

7. No More Crunches? Abs-olutely.

8. 12 Best Foods for Your Abs!

9. How to Get Perfect Abs

10. How 15 Minutes Can Change Your Life

11. 10 Minute Intense Abs Workout

12. 5 Killer Moves for Yoga Ready Abs

13. The Best Yoga Poses for Flat Abs

14. 41 Exercises to Do On a BOSU Ball

15. How Long Does It Take to Get Six Pack Abs

16. HIIT Workout Clip for Abs and Obliques - Training Cardio & Abs

17. Core Vs. Abs: The Smackdown

18. Core Conditioning-It’s Not Just About Abs

19. Lumbar/Core Strength and Stability Exercises

20. 7 Core Moves That Are More Fun Than Situps

21. Core Strength and the Athlete: Keeping It in Perspective

22. How to Sprint Your Way to a 6 - Pack

23. 8 Ways to Spice Up a Plank

24. Chair Exercises for Older Adults

25. 3 Non-Boring Ab Exercises to Try

26. 70 Best Abs Exercises

27. Advanced Core Exercises- Bosu Ball Total Body and Core Routine

28. Dance Fitness With Tony Dovolani – Abs and Core

29. Best Swimming Stroke for Abs

30. 10 Nontraditional Ab Exercises For a Powerful, Rock Hard Midsection

31. My Top 15 Non-Traditional Muscle-Building, Fat Blasting Workouts... No Sissies Allowed!

32. 15 Olympic-Inspired Exercises to Try Today

33. Fast Abs

34. Core Training – Do You Know About These 3 Things? (Many Don’t)

35. Why and How to Strengthen Your Core for Pregnancy

36. Abs Diet Power Review

37. How to Strengthen Your Core

38. 7 Flat-Ab Tips for Men

39. 12 Surprising Facts About Your Abs

40. Bend to Build Midsection Muscle

41. Forget Crunches: How to Actually Strengthen Your Core

42. What Causes Muscle Soreness After Exercising

43. Is Your Core Weak? Take This Test

44. How Strong is Your Core?

45. 14 Plain Greek Yogurt Recipes to Shrink Your Belly

46. 10 TRX Exercises to Sculpt a Tight Core

47. The Six Pack Abs Shopping List

48. How Do the Abdominal Muscles Affect Posture

49. Pilates 3D

50. Do You Have a Core Muscle Weakness

51. 14 Uber Lower Abs Exercises to Flatten Your Belly and Carve Out a Sharp V-Cut

52. CrossFit Ab and Core Workouts

53. Strength, Core, Balance, and Agility

54. Core Concepts

55. Apps for Ab Workout

56. Are Abs Really Made in the Kitchen?

57. Meal Planning

58. Developing Strong Abs for Martial Arts Training

59. 8 Best Core-Strengthening Exercises for Endurance Athletes

60. Let’s Draw Abs!

This entry was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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How to Create a Home Gym

“Ughhh, I don’t want to drive all the way to the gym. But I really need to work out. But my favorite show is about to start. And plus, it’s freezing cold outside.”

I don’t know about you, but these are my thoughts sometimes when I’m debating whether or not to go to the gym.

Here in Ohio, the weather is changing…temperatures are beginning to drop and sooner or later, the infamous Ohio snow will be on its way. So with cooler temperatures and winter approaching, I figured I’d give you some tips on how to build your own gym….. at home!

There are countless different kinds of workout equipment available these days, but here are some of my favorites and essentials!

This blog post was contributed by Allie Squires, a PR and Marketing intern with Hedstrom-Ball Bounce & Sport. She recently graduated from The Ohio State University with a degree in Strategic Communications, and you can find her in the kitchen, watching Food Network and trying new recipes.

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The 10 Happiest People on BOSUs

You know... 

There's something revealing about your smile... 

It's contagious. 

Smiles reveal happiness. 

You're inspiring thousands of people...

By showing your love of fitness...

Your love of BOSU...

Through a simple expression. 

It's rather brilliant. 

Thanks for sharing your happy moments with us.

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HIIT It

Devoting time to exercise is crucial to a person’s physical and mental wellbeing. But that time devoted to exercise is limited. Why not make the most of it? The determining factor in how effective your workout is lies in your approach to working out and how you utilize that precious workout time. That age-old question of quantity vs. quality applies to your workout routines. It isn’t necessarily a question of how long you work out but how you work out that determines your success. If you need a workout switch-up and want a break from workout volume, try incorporating High Intensity Interval Training (HIIT) into your routine.

Spend less time exercising. Burn fat quicker. Finish with a more effective workout.

Fitness magazine offered a 20 minute workout that incorporates the BOSU and a resistance band.

GlistenFit offers a 40 minute HIIT workout circuit.

Or try this workout and complete it in 30 minutes. Perform each exercise for one minute at high intensity. At the end of five, rest for one minute. Repeat the circuit five times.

• Hip abduction
• Lunge
• Trunk rotation
• Bicycle
• Dome pushup

This entry was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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3D XTREME™

15 people

+ 10 BOSU® Balance Trainers

+ 1 Gym Room

= Utter Exhaustion

Nobody ever said that workouts were supposed to be for the meek.

Nobody ever said that plastic balls were supposed to be for the weak.

I was intrigued by the assurances of the fliers in the gym that the 3D XTREME™ class session would combine together cardio, conditioning and core workouts all into one package. So I signed up. Yet I didn’t expect as much sweat to be coming out of my pores as all that did when I tried out my first 3D XTREME™ class.

The night of the class, I walked in, looked around, and thought, “I think I can manage this.”

I’ll spare the details, but manage I did. Halfway through the 50 minute session I started feeling like I had burnt enough calories to last me the rest of the week. I guess peer pressure does have its benefits because the only reason I finished was the 14 other participants in there kept going…I didn’t think I would be able to show my face back at the gym if I walked out of there defeated by plastic and rubber. At the end, all the social butterflies started excitedly rehashing the workout. I squeezed out a smile before I just barely was able to drag my body out the door and to my car across the parking lot.

After I recuperated, I reflected. I liked it. It’s not like I’ve never sweated before and it’s not like I’ve never had a good workout before, so it wasn’t unique in those regards. What I liked most was the functional combination that made me feel like I had done 3 different workouts in one day. So for my 50 minutes of high-intensity action, it was an effective workout. It doesn’t take much for me to sweat, but that workout was worth every drop of it.

Sweat never felt so sweet.

Watch the live action here.



This entry was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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8 Fitness Activities to Add to Your Bucket List

The CrossFit craze has taken the United States by storm in the past decade. Membership is still steadily increasing and brands like Reebok are coming out with lines of apparel expressly designed for CrossFitters. CrossFit competitions further suggest that CrossFit is not going to loosen the firm hold that it is has gained in the fitness arena.

You can’t deny that CrossFitters are enthusiastic and dedicated to what they do, but their enthusiasm for what they do is not unique. Take a look at these trends that have acquired just as devoted and enthusiastic a following. Some you may be familiar with and others are just starting to take off.

1. Parkour

Parkour was developed in France in the ‘80s and comes from the French term “parcours” which translates to “course” in English. It was developed as a movement that allows the practitioner to be able to naturally respond to the environment around him with agility and flexibility. The athletes are referred to as traceurs and will typically vault, jump, run and climb through obstacles found in urban locations. Don’t assume this sport is strictly for youth. Traceurs of any age can be found leaping over obstacles in the park.


2. Bossaball

This high-intensity sport was developed in 2004 by a Belgian living in Spain. Think trampoline, beach volleyball and soccer all rolled into one. It has barely been one decade since its inception, but it nevertheless has gathered such wide support that organized competitive matches have been established around Europe and Central and South America.

3. Retro-Walking

There are those individuals that like to walk. (Some get up early to walk to the end of the driveway to retrieve a morning newspaper. Some take a walk after dinner with the dog. Some spend lunch strolling through the park.) But have you ever thought of walking backwards? In China and Japan, walking backwards through the park isn’t unheard of. As crazy as strolling around town backwards may seem, there are studies that say that walking backwards does have benefits and can reduce joint pain.

If nothing else walking backwards does give a unique perspective of life. Check out this artist who filmed Tokyo walking backwards. Who knew?

4. Obstacle Course Racing

Spartan Races. Mud runs. Obstacle races aren’t new and they certainly aren’t unheard of. But this certainly isn’t your typical run-of-the-mill fitness trend and is worthy of being added to a bucket list for those who have yet to take the plunge and enter one. The old-fashioned community 5K goes ten steps further with a series of challenging obstacles that only the strongest can get through. This is NOT for the timid. If you’re up for the challenge go ahead and take the plunge. Register for the next one held in your community. While you’re signing up, check out this guide expressly designed for prepping for a Spartan Race.

5. Hot Yoga

Hot yoga has gained traction for those looking for a more intense approach to yoga. Yoga is performed in rooms that are heated up to 105° F. The high temperatures and humidity of the rooms will rapidly raise your heart rate and tire out your muscles. The increased heat also provides people with the opportunity to feel more flexible. While it has recently gained popularity, the debates continue to persist on whether or not it is beneficial.

6. Capoeira

This is a Brazilian martial art that has been around for several centuries and was used by slaves to practice fighting. The music served as way to disguise it as a dance without detection from slave overseers. After watching captivating combination of acrobatics, dance, and rhythm, it is understandable why the centuries-long fascination with capoeira has persisted into modern day.

7. HIIT


High-intensity interval training. These workouts incorporate several short high-intensity repetitions with recoveries in between. These workouts are thought to be more effective at increasing a particular athletic ability because of the focus on intensity. This has become a fan favorite not just because it is touted for increasing metabolism and burning through fat at faster rates, but also because of the short workout duration. What’s not to like? More effective workout and less time…I’ll take it.


8. Unicycling

Okay. Maybe this isn’t new. Maybe it’s not a trend. But who says it can’t be made into a trend? After all, how many people are confident in their skills on a unicycle? Join the others dedicated to this one-wheel peculiarity and start a movement. I’m not an expert, but it’s hard to imagine how scooting around town on a unicycle wouldn’t do wonders for your core muscles and coordination.

This blog was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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What A Person's Gym Shoes Says About Them

We love the diversity of people dedicated to working out, looking good, and being fit. You have to admit that it takes serious motivation and commitment to go to the gym, let alone sign up for a gym membership.

The beauty is that there isn’t just one certain group of people that puts forth that dedication. You can meet a wide variety of people at the gym.

Take a look at the shoes. You can tell a lot about somebody working out just by looking at their shoes.

• White Sneakers. The little lady that always smiles and waves before stepping on the treadmill is wearing a pair of white sneakers. While the shoes are inconspicuous, do not underestimate her dedication. Even when she isn’t at the gym, she stays active getting up early to bake for the family and stays out late at the grandkids' T-ball games.

• Gray Cross-Trainers from Asics. You’ll recognize him as the working man next door. The friendly neighbor that stops at the gym on the way home from the office will be reacquainting himself with the dumbbells that he knew oh-so-well back in his younger days. Maybe you currently bench-press more than he does, but stop and ask him what he used to do and what his goals are.

• Flashy Nikes. Clearly an extrovert. The people wearing these are dedicated to looking good and being fit. (Or they have a significant other that makes sure they look good.) If you are lucky, you can catch them taking a selfie. Instagram will make those bright colors pop.

• Classic Pair of Adidas. This guy pumps some serious iron. Don’t let the tough-guy act fool you; you can find his soft spot and start up some conversation if you offer to buy him a protein shake.

• The Sleek Pumas. Back in the day this person was a track star or soccer goddess.This person has a lot of self-confidence in his or her ability. Whether or not that confidence is well-founded is for you to decide.

• Worn-out Mizunos or Sauconys. You probably are in the proximity of a runner. Don’t take it personal if they start to speed up when you step on the treadmill. They can’t help it. In response you should either: a) speed up and give them a run for their money, b) carry on as planned, or c)switch to the elliptical.

• A Pair of Reebok or New Balance. You’ve likely spotted a CrossFitter. Take note of their workout intensity. If you love extreme enthusiasm go and strike up some conversation. Or avoid them if you don’t. Either way you should take note that you might find yourself subconsciously competing against them on the rowing machines.

If you’re competitive, you might find yourself eying up everybody else as competitors. But just because somebody wears a different pair of shoes doesn’t mean you should avoid them. They say that birds of the same feather flock together. Put that notion to rest. Work out with somebody else who has a different pair of kicks. Regardless of whether it be fitness or shoe related, you are likely to learn something new at the gym. And if you are open to people of a different shoe, you just might get a new workout buddy.

This entry was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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BOSU Commercial Break Workout

BOSU® Commercial Break Workout

David Weck, BOSU® Balance Trainer inventor once stated,

“I think the best place to put BOSU® is in the TV room.”

We love the BOSU®. We love our TV shows. Commercials...not so much love there. So, we’ve developed a fun workout routine that includes BOSU® in with your favorite shows! During the commercial breaks, be productive with some of these exercises! Share it with your friends!

First Commercial:
1 commercial BOSU® sit ups
https://www.youtube.com/watch?v=ddtv84TQRNo
1 commercial of Mountain Climber
https://www.youtube.com/watch?v=iyZHqgsI4Zk
1-2 commercial’s worth of Side Planks
https://www.youtube.com/watch?v=RTgX2eiq8p8

Second Commercial:
1 commercial of Burpees
https://www.youtube.com/watch?v=0iZIlsN5QKU
1 commercial of BOSU® Squats (with or without weights!)
https://www.youtube.com/watch?v=kav2ndhc6h8
1 commercial of Straight Arm Planks
https://www.youtube.com/watch?v=zA3zE8m4eow

Third Commercial:
1 commercial of push ups
https://www.youtube.com/watch?v=BZmNqSVo2gw
2 commercials of One-Legged Bridges
https://www.youtube.com/watch?v=vQGwP4n63Nk
1 commercial of Kneeling with Trunk Rotations
https://www.youtube.com/watch?v=AiY_EbcGSaw

Fourth Commercial:
1 commercial of BOSU® Dome Toe Taps
https://www.youtube.com/watch?v=XDpEhF11ejg
2 commercials of Lunges (one for each leg!)
https://www.youtube.com/watch?v=RvTF0VP2-PY
1 Set of Down Under. (Try two if the commercial is long!)
https://www.youtube.com/watch?v=PPFlYbHZkd

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When Halftime Becomes Movetime

There is a game celebrated by people ranging from the mountains of Peru, the stadiums of privileged East Coast prep schools, the cities of India and the plains of Russia. Those scrappy matches in dusty lots and back street alleys only come to a pause for one event every four years that glorifies match after match. The one event that soccer fans everywhere have been waiting on for four years is almost over.

The 2014 World Cup thus far has had its share of suspense, expected upsets and thrilling victories. In between the bitter debates over penalties and the colorful excitement of Brazil, there are other points of intrigue that have been less exposed to the public eye. Japan has long gone home, but soccer fans should take note of what Japanese midfielder Shinji Kagawa was training with.

Since the The BOSU® Balance trainer can be used to promote balance and a stronger core—both of which are essential traits for a pro athlete—his trainers had a bigger goal in mind than for him to just mimic the form of an inept pole-vaulter. While the entire Japanese soccer team was caught red-handed with BOSU® Balance trainers, it isn’t a training device exclusively for the professional athlete.

Balance and strength are just as essential for the rest of us in society that haven’t been blessed with the skills to competently direct a ball where we want it to go. Some do have the tendency to inflate assessment of his or her own individual soccer skills (sort of like turning the volume of the radio up to the point where you can’t hear yourself screaming yet are still able to persuade yourself that you are singing in key). However, few would argue that they couldn’t use more of a tune-up in their fitness routines. The pros are in Brazil and we are drooling over their every move. Some of us openly admit we couldn’t tell a ball was coming at us let alone make contact, others showoff at weekend club games with their own speed and style, and the rest of us are watching the games only because somebody roped us in. Even though we don’t share the same moves, we are going to pursue the training methods that the pros use. Because who doesn’t want better balance and a stronger abdomen?

Kagawa was having the time of his life on his BOSU® Balance trainer at practice. Fortunately, we don’t have to be Kagawa to lug a barbell to the middle of a stadium to hone our bodies. Pick out a spot in front of your TV during the remaining matches and complete this 10 minute workout by #GRITbyBrit.

So just how many matches remain? And how many minutes of workouts would that make? I’ve never been mistaken for being an elite athlete, but I’m ready to switch up my routine of running to the kitchen for snack refills. There has got to be a better way for me to cope with the suspense than eating it all away.

Halftime? Bring out the BOSU. I’ve got some abs of steel just waiting for me to dust them off.

This blog was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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