Stability balls are such a fun piece of equipment to use for workouts. They work strength, balance, stabilization and so much more. Used correctly they can give a total body workout. However, let’s focus on 9 exercises for a stability ball core workout.
This workout has different variations for beginners and advanced participants. Choose a level that works for you. Don’t over do it to begin with, start slow. Progress over time. If you haven’t used these balls before they are SUPER fun. Whether you call them fitness, exercise, swiss, yoga or stability balls… they can create a killer workout!
Stability Ball Core Workout
So this stability ball core workout contains 9 exercises. For beginners I’d suggest doing 8-10 reps and 1-2 sets. For seasoned workout warriors perhaps 10-15 reps of each exercise and 3-4 sets. Remember, any of these exercises could be included into a circuit workout too! Think outside the box. A full demonstration workout can be viewed in the video below.
Stability Ball Crunch
Lie back on the ball, knees bent feet on the floor. Have the fingertips at the temples and elbows wide. Perform a crunch on the ball. You know what a freaking crunch is right? Yeah! Just do that, but while on the stability ball.
Side note: When doing this you can get a nice stretch for the chest, and abs. I did a whole other post about that here. It’s actually something nice to do AFTER the workout, so check it out!
This is one of the more challenging exercises. Start with the hands on the floor under shoulders and the feet and shins resting on top of the stability ball. Draw the knees up towards chest.
Perform this exercise SLOWLY. Try not to use momentum. Give the core chance to work. Also: When the legs extend try to keep the hips a little lifted, rather than sagging downwards towards the floor. Bonus: The arms and chest get a workout too!
Stability Ball Transfer
I’ve talked about this one before in the fitness ball core workout. Start with the ball in the hands and lengthen arms/legs out. Crunch up, while bringing legs up. Transfer the ball to feet. Lengthen out and then bring legs/hands back up and transfer ball back to hands.
This one can be made way easier by keeping the knees bent. Or, not taking the arms or legs as close to the floor. Reduce the range of movement to work easier.
Stability Ball Glute Bridge
Remember, the core is more than just the abs. It’s everything in the torso including the glutes and back. So, lets work the posterior chain with a glute bridge. Staying on the floor, but with the knees bent and the feet on top of the ball. Drive the weight into the feet, lift and lower the pelvis.
This exercise really fires up the hamstrings and butt! Using the ball also adds a balance challenge which may bring some effort into the calves also!
Stability Ball Pike
This exercise in the stability ball core workout is definitely a more advanced move. So, if you’re a beginners and it’s too much, skip this one. 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 exercise. It requires a lot of upper body strength, core and stability. So it might not be suitable for everyone. Listen to your body!
Stability Ball Leg Curl
Posterior chain again, cos remember the core is more than the abs! This exercise starts lying on the back with the legs extended and feet on the ball. Lift the hips up, and keep them lifted. Draw the knees towards the chest, and the feet towards the bum.
The key point is that to work the hamstrings the hips stay up. Remember you can take breaks after a few reps if it’s too much for your hamstrings. This exercise really targets the hamstrings and if they’re not used to working so hard, it can cause a cramp. So go easy.
Stability Ball Hip Extension
More butt shaping exercises with this hip extension glute squeeze. Start face down with the hips on the ball, and hands/elbows on the floor. To begin the feet will be connected to the floor. Use the posterior chain to elevate the legs. Hopefully feeling the contraction in the back and glutes.
This exercise can be done with bent knees for less work. If you feel any tension in the lower back, then reduce the height you lift the legs.
Stability Ball Plank
You probably know how to do a plank right? Well in this stability ball core workout we just do it on the ball. Three options for a plank
- hands/forearms on the ball
- hands on floor feet on the ball
- forearms on the floor, feet on the ball
For those one you can choose to hold for time. Or count your breath as your reps. If you’re counting your breath then breath slow and steady!
Stability Ball Roll Out
This exercise is a little tricky. But, once performed well, can be a great core exercise. Start by kneeling on the floor, with the ball in front and hands/forearms resting on the ball. Engage the core and reach the arms away from you. The ball with slide away from you, which will lower the torso.
When you come back in to kneeling it’s important to NOT let the butt pull back first but glide up as a single unit. Think about the navel pulling the ball back not the butt! No twerking!
- Have you done any of the core exercises in this workout?
- Do you use a stability ball for workouts?
- Would you buy a pink stability ball?