I don’t know about you but I’ve been looking at some new ways to workout during this lockdown! That reminded me of this workout I did using a Yoga Ball. These balls are great for whole body workouts. This fitness ball core workout should take around 8 minutes total. Sometimes the oldies are the best aren’t they? That’s certainly the case for this fitness ball core workout. Timeless! Disclaimer: Links in this post may be affiliate links.
There are seven exercises in this workout. Eight if you count the side lying ball lift on each side. And, each exercise is performed for 15 repetitions. You can see my video workout below. Stay tuned till the end for exclusive footage of my workout buddy!
Remember, if for some reason the video above doesn’t play you can just head over to YouTube and watch it there! Don’t forget to subscribe to my YouTube Channel. I upload new videos every Tuesday and Friday!
Fitness Ball Core Workout
So, for this workout obviously you need a stability ball. When I first got my Body Sport fitness ball I did a review and then created this workout post. I’m revamping it, with new pics and pins as most of us are working out at home right now.
This one just uses the ball as a prop, and some resistance. Start laying down on your back with knees bent and holding the ball in the hands with the arms extended overhead. Crunch up the head, shoulder and arms reaching the ball to the knees.
Slowly return to start position. Start with 10-15 reps or perform the exercise for 45-60 seconds as part of a timed interval workout. This exercise targets the abdominals and shoulders.
Start lying on your back, with the knees bent and the heels resting on the fitness ball. Push down into the ball through the heels to lift the pelvis up from the floor. Control the return back down.
It can be tricky to balance in ball bridge, so the core stabilizers have to work. Start with 10-15 reps or perform the exercise for 45-60 seconds as part of a timed interval workout. The target muscles here though are the posterior chain. Glutes, hamstrings and back.
BALL TO FEET CRUNCH
Lying on the floor with the ball in the hands, extend the arms and the legs away from the body. Keep the lower back protected by engaging the core. Crunch up the head, shoulders and arms while lifting the legs. At the top switch the ball from the hands to the feet. And re-extend the arms and legs again. Repeat the movement, bringing the ball back to the hands
One repetition is when the ball travels to the feet and comes back into the hands. Start with 10-15 reps or perform the exercise for 45-60 seconds as part of a timed interval workout. For a modified version keep the knees bent, or reduce the range of motion in the legs. The exercise targets all the core muscles!
SIDE LYING BALL LIFTS
Lay on one side and place the ball between the ankles. The bottom arm extended out past the head. And, the top arm in front on the floor for some support. Squeezing the ball with the feet, lift the legs up away from the floor and lower.
Try not to rotate the hips backwards. Instead, keeping the hips stacked one over the other. Again, start with 10-15 reps. Or, perform the exercise for 45-60 seconds as part of a timed interval workout. Remember to repeat this exercise on the other side! This exercise targets the side waist and inner/outer thighs.
PRONE KNEE TUCKS
Begin in a push-up position, with shins/ankles on the ball. This is tricky to get into, so take your time. Bring the knees in towards the chest. Rolling the ball in with the feet.
Key points in this exercise is the balance aspect making it challenging. And that’s before you begin to move! Take your time. Don’t get frustrated. Again, start with 10-15 reps. Or, perform the exercise for 45-60 seconds as part of a timed interval workout. This is a great exercise to target belly, thighs, chest and shoulders.
BALL ROTATION CRUNCH
This exercise gets us back laying down on the floor. So get onto your back with knees bent and hold the ball in the hands, with the arms extended overhead. Crunch up the head, shoulder and arms reaching the ball to the outside of the knee. Slowly return to start position, the repeat to the opposite side.
Once to the right and left side is one repetition. Again, start with 10-15 reps. Or, perform the exercise for 45-60 seconds as part of a timed interval workout. This targets the obliques, abs, and side waist.
BRIDGE KNEE TUCK.
Laying down on the floor. Extend the legs and rest the ankles/calves on the ball. Lift the pelvis up from the floor. Keep the pelvis lifted while you draw the knees in towards the chest, rolling the ball in to the butt. Lengthen the legs back out while the hips remain elevated.
Keeping the hips lifted is the challenge for the core here. While the leg action really works the hamstrings big time! Legs in/out is one repetition. Perform 10-15 repetitions or continue for 45-60 seconds.
That’s it! This fitness ball core workout is done in under 10 minutes. Who said you have to do thousands of sit ups? Get creative, and have some fun with a ball, some sunshine and a smile!
- Do you have a big workout ball?
- Are you working out at home?
- Which exercise would be the most challenging for you?
Ooo now this looks like fun. I have not used my fitness ball yet, so may have to check this out x
Drag it out of storage and get your workouts in at home!
Kristine Nicole Alessandra
I think I will be able to do some of these exercises. It looks easy, but I will start slow and pick up the pace after a few days (or a week). I will check the online stores and order a fitness ball. Thanks for the video. Now I know how to properly do these exercises to strengthen my core.
I have more fitness ball workouts too. They really are great for home workouts. Let me know what kind of workouts you need help with!
Great workout! I miss my gym and fitness balls to exercise. In my apartment I don’t have it and double I ever will: it takes a lot of space and doesn’t look stylish enough
Well one tip is to use it as a desk chair! They come in a variety of colors too.
Fitness ball is a great for workouts. My trainer has always preferred to involve me into exercise with it. This is a great workout session.
Yep, as a Personal trainer I used these all the time with my clients. So versatile.
Charlotte Petit Noble
I love my stability ball. So convenient for many exercises. When I was pregnant it was my best friend. I spent hours and hours on it.
100% Charlotte, Every pregnant woman needs one of these!
Theses are amazing to have in the office as well. The allow me to work on my posture and work on my legs at the same time!
Hey Kiara! Yes I used one as an office chair for a while too. Now I have a standing desk. Definitely recommend.
These are so gooood! I love the SIDE LYING BALL LIFTS. These are the killers! Thank you for these suggestions. I’ll be doing these tomorrow before I go to bed. Will get me a good night sleep.
I love those side lying lifts! So good! Let me know how your workout felt!
This is very timely. All the gyms are closed due to the pandemic. I’m glad that we have tutorials like this so we can work out at home.
Totally agree! Plus things may be changing moving forward for many of us.
I always thought workouts with an exercise ball would be challenging, but I never thought about doing it on top of a yoga mat! I think I’d like the ball rotation crunches the best. It looks similar to a Russian twist, which I like to do with my medicine ball.
Yoga mat stops the ball slipping as much. Much safer IMO. Yes I do the russian twist in a few other workouts. Great exercise!