Today’s Stability Ball Workout is sponsored by Peak Win Athletics, whose amazing Pink Stability Ball is the inspiration for today’s Stability Ball Core Workout! You can get yours on amazon.
Ok so a little word on the Peak Win Athletics Stability Ball: First up, hella fun color, dontcha think? Of course I had to do the pics with a matching outfit and it goes GREAT with these workout clothes. Funny thing is if you’d told me 5 years ago I’d have a pink/purple outfit, and matching stability ball I’d have laughed in your face, but I’m learning to embrace color, and patterns and have FUN with things like this. Life is too short for black everything.
So the Peak Win Athletics Stability Ball is amazing, easy to inflate, the pump is included and is one of the better ones I’ve used (especially as the last one I used broke within 3 minutes!) so that was a nice bonus. The ball comes with instructions, tape measure, pump, two stoppers and stopper removal gadget. In all the inflation time took me around 10 minutes. Using the ball in workouts has been great, and I did I mention I LOVE the color? Seriously fun, and makes you want to workout! Like I needed help in that department. All kidding aside, I’ve been enjoying getting back to some great core training with this ball. Definitely recommend and remember you can get yours at Amazon (prime shipping yo!)
Stability Ball Core Workout
So the workout contains 9 exercises, and I’d suggest doing 10-15 reps of each exercise. Beginners should do 1-2 sets, gymrats like me might want to do 3-4 sets. I like adding these into my strength training workout circuits so that’s always an option too! For the fully visual people out there, I’ve done a video workout of all 9 of the moves so make sure to check that out below. Or stop by my YouTube Channel where you can see this Stability Ball Core Workout and other workouts along with reviews, lifestyle, vlogs and more. You can also see my review of the Peak Win Athletics Stability Ball on my YouTube channel too.
Ok, enough chat lets get into the Stability Ball Core Workout exercises! That’s what everyone wants right? All core, all the time! Working the core with the stability ball really hits the muscles hard, so ensure you rest too!
Stability Ball Core Workout – Ab Crunch
Lying back on the ball with the fingertips at the temples and elbows wide. Perform a crunch on the ball. You know what a freakin’ crunch is right? Yeah, just do that but while on the stability ball. ‘Nuff said. My hips are a little low on the first image, but try and keep the hips a little lifted. (sidenote: if you rest on the ball and open the arms here you get a nice abs/chest stretch)
Stability Ball Core Workout – Knee Tuck
Ok this one is a little harder. Hands on floor under shoulders, feet and shins rest on top of the stability ball. Bring knees up towards chest. Do this SLOWLY people, try not to use momentum. Give the core chance to do it’s work. Also: When the legs extend try to keep the hips a little lifted rather than drooping downwards. Engage the core!
Stability Ball Core Workout – Ball Transfer
Love hate relationship with this one. Start with the ball in the hands and lengthen arms/legs out. Crunch up, while bringing legs up and transfer ball to feet. Lengthen out and then bring legs/hands back up and transfer ball back to hands. For me this one is tough.
Stability Ball Core Workout – Glute Bridge
Remember the core is more than just the abs! It’s glutes and back too so lets work the posterior chain with a glute bridge. Same as on the floor but with the feet onto of the ball. Really fires up the hamstrings and butt!
Stability Ball Core Workout – Pike
This one is a more advanced move so if it’s too much leave this one out. Start in a plank position, with the hands on floor and shins on ball. Focus on lifting the butt UP rather than pulling the ball in or head under. Again it’s a tough that requires a lot of upper body strength and stability so might not be suitable for everyone.
Stability Ball Core Workout – Leg Curl
Posterior chain again, and BOY IS IT ever! This one starts off lying on the back with the feet on the ball, and the hips lifted. Then draw the knees up and the feet towards the hips all while keeping the hips up. Remember you can take breaks after every few reps!
Stability Ball Core Workout – Glute Squeeze
More butt boosting moves with a glute and back squeeze. Start facedown with the hips on the ball, and hands on the floor. Lengthen and lift the legs feeling the contraction in the back and glutes. **If this is too much do the swimmer move at the bottom of the page.
Stability Core Workout – Plank
You know how to do a plank right? Just do it on the ball. Two options for a plank: either forearms or feet on the ball. For each hold for as long as you can.
Stability Core Workout – Roll Out
This one is a little tricky but once performed well can be a great core exercise. First assume the position kneeling with ball in front and forearms resting on the ball. Engage the core and reach the arms away from you, sliding the ball away from you, which will lower the torso. When you come back to kneeling it’s important to NOT let the butt pull back first but glide up as a single unit. No twerking!
BLOG BONUS: Stability Core Workout – Scissor Kicks
This one can be a bonus round, or alternative to the glute squeeze above. Hips on the ball, elbows on the floor and lift and lengthen the legs. Then just flutter kick the legs like you’re swimming freestyle.
Ok that’s the Stability Ball Core Workout for today! Let me know what you think in the comments below. Don’t forget to share, because sharing is caring and it’s like leaving a tip in a jar – good karma points all round.
Disclosure: I received compensation in exchange for writing this blog post. Although this post is sponsored, all opinions are my own because hey I keep it real yo!