You are here: Home / Fat Burning Exercise / The 9 Best Stability Ball Exercises for Core Training (Not for the Faint of Heart)
This is the real deal and only meant for those who enjoy challenging themselves and are serious about getting in great shape and using great stability ball exercises for core training breakthroughs.
In all honesty, I could create a list of 100 stability ball core exercises for you to do, but that would simply waste your time. And speaking of a waste of time…
Stability Ball Incline Ab Crunch
The 9 exercises you’re about to discover kill multiple birds with one stone, strengthen your entire body within single movements, and challenge your stability and core strength.
#1. For each of these core exercises, aim for 10 reps (or 5 on each side where applicable) in a controlled fashion.
#2. For added strength benefit (and where applicable) move your body very slowly on the eccentric (negative) phase of the exercise for a 5-6 second count. In most cases, this is where you lower yourself back to the floor or ball against gravity.
The Best Swiss Ball Abs Workout
This eccentric focus allows you to make a basic bodyweight core exercise much more demanding and require a greater activation of your type 2 muscle fibers – all good for building strength and burning fat with bodyweight exercises.
#3. Remember, your “core” is defined as any muscle crossing your shoulder or hip joints. Thus, a lot of muscle makes up your core and so that’s why you’ll see leg exercises as well as upper body push-up exercises in this list, too.
To get the most benefit from this exercise, ensure your body is in a straight line from head to toes, your hips are square (parallel to the floor), and that your abs are tucked in and braced.
Stability Ball Exercises For A Strong Core
Another key point is to ensure that your shoulders are over top of your hands at all times so that your body does not rock back and forth, in which the benefit of this stability ball exercise is mostly lost.
If you have sensitive wrists, use a pair of dumbbells as your base for your hands and this will keep your wrists in a more neutral position and lessen their load.
I love doing this push-up variation before any type of chest or pushing-type workout because the unstable ball really gets a lot of neglected muscle fibers firing.
Ab Exercises With Ball
Keep your hands to the side of the ball so that you wrists are more neutral and lower very slowly toward the ball to make this a good challenge.
To get the most benefit from this exercise make sure your legs and arms are pressed into the ball at all times.
Even when you extend one arm and leg to just above the floor, the leg and arm still holding the ball should be pushing into the ball.
Pediatric Core Strengthening Exercises Using A Therapy Ball
Somewhat similar to the above exercise, this stability ball ab exercise uses only your legs while your torso and arms are braced against the floor.
Then twist your legs so that your right leg is at the front of the ball (facing you), while your left leg is on the opposite side (facing away from you).
This is an amazing exercise for the back of your legs. If you want to firm up those jiggly hamstrings, then do this exercise.
Core Stability Exercises For Lower Back Pain (no Stability Ball Needed)
The key is to keep your hips elevated the entire time so that your body is in one straight diagonal line from your feet to your head.
Dig your heels into the ball as your drag the ball back toward your bum. Squeeze the hamstrings, then return SLOWLY to legs fully extended (remember to keep your hips up).
This stability exercise is like a plank on steroids as it challenges all of your core muscles, including your obliques and groins.
Stability Ball Exercises For Mobility
Start with your hands on the floor, shoulders over top your hands, abs braced, body in a straight line, and feet on either side of the ball, which forces your groins to activate to prevent your legs from slipping off. This alone is a huge benefit.
This one will challenge you nicely, especially if you use a small ball so that you’re lower to the floor, which makes this type of ball exercise more demanding.
Most people get this exercise wrong by digging their elbows into the floor which is a CHEAT and negates a lot of the benefits of doing it properly.
Minute Butt + Abs Stability Ball Workout
Here, I’d like you to dig your forearms and especially your wrists into the ball. This alone will increase your core activation 10-fold.
Then, simply move the ball around in a small circular motion moving only your arms. Your entire body should remain still like cemented concrete.
As you move the ball through that circular motion you’ll feel different muscles in your core activate at different points of the movement. To make it more challenging, draw a bigger circle. But remember to keep your body as solid and still as possible.
Ways To Exercise With A Yoga Ball
The ball should be under your head and shoulders and feel like a pillow, while your arms are outstretched to the side and fully engaged/contracted.
As with all of these stability ball exercises the key with this one is to ensure that your hips are up and your body is in a straight line from your knees to your shoulders.
You’ll also notice the left side of your lower back fire up as well, which reminds us of the intricate contralateral (cross) connection between our glutes and low back.
Minute Stability Ball Ab Workout
NOTE: You can feel the same activation pattern when standing on one leg. If standing on your right leg, your right glute will fire as will the left side of your back. And vice versa.
To make this exercise even more challenging, once you’ve reached your balance limit to either side of the ball, lift the opposite leg off the floor. Boom! Feel the difference that makes.
In my humble opinion, this is the most challenging push-up because it significantly challenges your core, upper chest, shoulders, and triceps more than any other push-up variations.
New Stability Ball Exercises
I would recommend holding onto dumbbells at the floor to keep your wrists more neutral especially as you lower into the push-up.
It’s a pretty easy movement, as you lower down, draw your knees in towards your wrists. This will naturally roll the ball in as well.
But the real test begins when you push yourself out of this “tucked” position. Give it a shot and see for yourself.
Minute Exercise Ball Toned Abs Workout
Before we wrap, let’s bring all 9 of the stability ball exercises for core training together into a nice little workout routine.
Here, we’ll do a 9-exercise circuit with little to no rest between exercises, which will make this more of a metabolic and fat burning workout, without the need for cardio.
Perform 10 reps at each exercise (5 on each side where applicable). No rest between exercises, 1 minute rest between sets. Complete 2 sets.
Total Body Exercise Ball Workout
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Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500, 000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.Using the Swiss ball will give you some distinct advantages over other pieces of equipment or bodyweight alone. It can extend the range of motion when you do a crunch, activating more muscles in your abs. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. Trust us, it’s heavy enough to make an impact.
The ball will act as a surface, a weight, and an exercise machine in this workout, recruiting the abs, obliques, and transverse abdominis—a deep core muscle that’s critical to a strong midsection and pain-free back—which most conventional abs workouts leave untouched.
Try Pilates Exercises With A Ball For Challenge, Balance, And Fun
Perform the paired exercises (marked “A” and “B”) as supersets. So you’ll do one set of A, and then B before resting. Complete all the prescribed sets for the pair before moving on.
Rest your forearms on the Swiss ball and extend your legs behind you. Brace your abs and roll the ball forward as you extend your arms and hips. When you feel you’re about to lose tension in your abs, roll yourself back.
Get into pushup position, resting your forearms on the ball. Brace your abs and move your elbows in a circular pattern, rolling the ball beneath them. Complete five circles in a clockwise motion, and then repeat counterclockwise.
Best Exercise Ball Ab Workout At Home
Lie back on the ball with feet shoulder-width apart on the floor. Your lower back should be supported by the ball. Place your hands behind your ears and tuck your chin. Curl your body up off the ball until you’re sitting up.
Lie on your back on the floor, and hold the ball between your ankles. Extend your arms behind your head. Sit up while raising your legs simultaneously, and
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