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​The abs workout you can do with a basketball

Abs workout you can do with a basketball.

The athletes you'll see in the NCAA tournament are some of the fittest, most well-conditioned people on the planet. It's almost enough to make you want to get off the couch, grab a ball, and do some drills. Well, now you can. The following circuit will chisel your abs and improve your coordination, and I guarantee you'll have a lot more fun than the last time you trained your core. For my complete body transformation program, check out MetaShred Extreme from Men's Health—it contains 8 full-length workouts and a plan designed to help you shed fat fast.

DIRECTIONSGrab 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 DribbleAssume 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 DribbleGrab 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

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3. Ball Mountain Climber PushupAssume 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 DribbleGrab 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

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