The Total Gym AbCrunch Workout

Total Gym AbCrunch Workout video

Looking for an amazing ab routine that will chisel and tone your core? I have the perfect core workout solution that will rev-up your current routine and help you develop a strong and chiseled midsection.


This core workout will train your abdominals efficiently and effectively by utilizing a stability ball along with the AbCrunch accessory on your Total Gym. These fitness tools functionally train your abdominals by incorporating a variety of movements in different angles to help you achieve a flatter, more defined and stronger core!


So get ready to tighten your midsection with these challenging exercises that are adaptable for all fitness levels on and off your Total Gym.

The AbCrunch

The AbCrunch is an accessory for the Total Gym, and is a unique tool that allows you to safely train the core in the prone position (belly down) by stabilizing through the shoulders and moving the lower body on the glideboard.


The incline placement adjusts the difficulty for someone of any fitness level to attempt at various angles, by adjusting the height to accommodate your strength.  The incline height uses gravity’s resistance along with your own body weight for an increased resistance challenge.


Stability Ball

The stability ball takes a basic bodyweight exercise to the next level through the difficulty of moving and stabilizing on an unstable surface. Exercising with a stability ball conditions and improves your body’s strength, endurance, and core balance skills.


A stability ball is comparable to the AbCrunch accessory in that it can simulate similar core movements performed on your Total Gym. This way, if you don’t have access to a Total Gym, you can use a stability ball as a substitute!


The Chiseled Core Plan

The workout I’ve created contains both Total Gym and stability ball exercises that compliment each other. Therefore, you have three different routines that can be performed together, separately, or interchangeably. These exercises are the perfect combination to achieve a tight and toned midsection in no time.





Total Gym, AbCrunch accessory, & stability ball



Perform this workout 2-3 days each week along with your current routine.


  • Begin with a series of dynamic movements that warm-up your muscles.

(ex: jumping jacks, squats, push-ups, planks, mountain climbers, etc.)

  • Perform the workout in circuit format with no rest between exercises.
  • Perform 10 reps each exercise.
  • Once all the exercises are completed, repeat the series for 2-3 sets.


  • Circle Crunches
  • Knee Tucks
  • Side Tucks
  • Pike Ups

STRETCH: Supine Arch

  • Lie supine over the ball to stretch the chest, shoulders, abdominals, and lengthen the spine.


  • Plank Hold (a higher incline will be EASIER, a lower incline will be HARDER)
  • Knee Tucks
  • Side Tucks (works oblique’s)
  • Pike Ups


  • Close the glideboard, rest the tops of thighs down and gently lift the upper body upward creating a reverse curve in the torso to stretch the abdominals while keeping the shoulders relaxed.

*Be sure to check out the video to see how these exercises are performed!


Try incorporating this chiseled core workout into your current fitness program.  It’s a phenomenal routine to transform your abs and sport a chiseled core.


A happy core will make you want to do it more!




Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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