Using a stability ball is a fantastic way to develop core strength and push your ab workouts to the next level. Adding a stability ball to your existing exercise routine can maximize the effectiveness of your moves, improving your stability and balance while working small muscles that may have otherwise been neglected.
Benefits Of Stability Ball Core Workouts
Incorporating a stability ball into your routine can help you yield incredible results in a short amount of time. Your body probably isn’t used to the extra focus and balance required by stability ball exercises, and the sudden change makes your body work harder, burning more calories to compensate.
You can try incorporating a stability ball into your workouts when applicable, or you can do a stability ball-centered workout by doing all of the exercises listed below. Do them as a circuit with little to no rest in between for an intense calorie burning workout, or at a slower pace with more reps if you prefer. Either way, you’ll begin to see the difference the stability ball makes in no time.
Stability Ball Core Exercises
Some of these exercises are simply variations on standard exercises you know, while others are specifically designed to work with the stability ball. Try some of them, or do them all as a complete core workout.
Stability Ball Pike
- Begin in a push-up position with your hips on the ball, your hands on the floor and your legs straight so your body is perpendicular to the floor.
- Slowly walk your hands backwards and ben your knees until your knees are on the ball and your butt is in the air.
- Then walk them back to starting position, keeping your core tense to stay stable on the ball. Repeat for 20 reps.
Stability Ball Crunch
- Begin with your back on the stability ball and your feet flat on the floor.
- Walk your feet forward, letting your entire back rest on the ball and keeping your thighs parallel to the floor. Put your fingers and your temples, tuck in your chin, contract your abs and perform a crunch.
- Pause, lower and repeat 20 times.
Stability Ball Bridge
- Lie down with your back on the floor with your legs stretched straight out on top of the ball, resting your arms at your sides. The heels of your feet should be on the ball.
- Raise your hips off the ground until your body is almost completely straight.
- Bending your knees,
Stability Ball Push-Ups
- Start by getting into push-up position with your hands shoulder width apart.
- Your shins should actually be resting on top of the ball, so your entire body is parallel to the floor.
- Lower your chest down to the floor until your nose almost touches the floor, then push back up to the starting position.
- Make sure to keep your body in a straight line.
- Don’t sag your butt or push it up into the air.
- Do 10 reps for one set.
Stability Ball Shoulder Taps
- Stay in the same push-up position from the last exercise, only this time you won’t be doing any push-ups.
- Keep your body straight and square with the floor as possible during this exercise.
- Lift your right hand up off the floor and tap your left shoulder.
- Return to the starting position and repeat with the other hand.
- Do 10 to 15 reps on each side for one set.
Stability Ball V-Pass
- For this one, you’re going to want to lie on your back on an exercise mat, holding the ball with both hands above your head.
- Your legs should be extended out straight below you.
- Lift your arms and legs up into the air at the same time, passing the ball from your hands to your feet.
- Hold the ball with your feet, and lower both your arms and legs to the starting position.
- Repeat the motion to pass the ball back to your hands to complete one rep.
- Do 10 reps for a full set.
Stability Ball Core Circuit Workout
To do this workout as a high intensity circuit, do one set of each exercise, then move on to the next exercise without rest, or as little rest as possible. When you’re done, sit on top of the ball with your feet firmly on the ground and bounce for about one minute, trying to propel yourself as high as you can without your feet moving. This will keep your heart rate up. After one minute, immediately repeat the entire circuit. You can always substitute any exercises you want, or add in some of your own. The important thing is to keep moving and keep your heart rate up to burn as many calories as possible.
Adding a stability ball into your workouts can make a huge difference in your results. You’ll see huge improvements in your balance, coordination, and stamina after just a few weeks.