Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By Amy Eisinger and Hilary I. Lebow — Updated on October 4, 2019
We love finding new ways to work your core. The powerhouse muscle group provides stability and strength for everything from lifting heavier weights to dance cardio, so giving it some extra TLC is never a bad idea.
Plus, who doesn’t like working out on a big, bouncy ball? Not only is it’s fun, it’s good for your abs, too. A 2014 study found that older adults who did 20-minute workouts with a stability ball 5 times per week increased strength in their core, back, and glutes.
Best Stability Ball Exercises For A Full Body Workout
Seong GK, et al. (2014). The effect of trunk stabilization exercises with a Swiss ball on core muscle activation in the elderly. DOI: 10.1589/jpts.26.1473
And if you’re someone who struggles with chronic low back pain, especially during core exercises, fear not. A 2013 study found that peeps who worked out with a stability ball for 8 weeks put less weight on their back muscles and experienced pain relief.
Chung S, et al. (2013). Effects of stabilization exercise using a ball on mutifidus cross-sectional area in patients with chronic low back pain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772599/
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If you’re into running, there are solid benefits for working out your abs. A 2019 study showed that folks who trained their core for 8 weeks had better balance, core endurance, and “running economy, ” which is fancy talk for how much energy you expend while booking it.
For these moves, grab a yoga ball (also called a stability, fitness, or Swiss ball), which can be found in most gyms. Just make sure it’s the right size for your height.
In each exercise, focus on bracing your core — not just sucking in your belly. Studies show this type of movement can activate more of your core muscles, meaning you build strength in your pelvis, back, and abdomen, not just in your rectus abdominis (aka your six-pack muscles).
Medicine Ball Abs Workout
Koh HW, et al. (2014). Comparison of the effects of hollowing and bracing exercises on cross-sectional areas of abdominal muscles in middle-aged women. DOI: 10.1589/jpts.26.295
Pick 3–4 of these exercises and add ‘em onto a cardio day or integrate them into your strength workout. Complete 2–3 sets of 8–12 reps.
Let’s start with the basics. Lie faceup on the ball, with the ball under your low back. Keep your feet on the floor, hip-width apart, and hands behind your ears.
Productive Fitness 24
Brace your core, tighten glutes, and slowly crunch upper body upward, raising shoulders off the ball and tucking your chin to chest. Slowly lower upper body down to return to start. That’s 1 rep.
Start in the same position as above. Brace your core by pulling navel toward spine. Tighten glutes and slowly crunch up and to the right. Lift shoulder blades off the ball and rotate upper body to the right. Lower back down and repeat on the left side. That’s 1 rep.
Balancing on the ball with your core braced, lift right foot off the ground and bring right knee toward chest. Slowly replace the right foot, then repeat on other side. That’s 1 rep.
Gym Ball Exercises That Everyone Should Be Doing
Step things up a notch: Brace your core and crunch up, simultaneously raising right knee toward chest and rotating upper body to touch left elbow to right knee (like a bicycle crunch). Lower foot and upper body at the same time, then repeat on other side. Hit both sides for 1 rep.
This one’s a balancing act. Start in a high plank, with wrists under shoulders, core engaged, and top of feet resting on the ball. Keep hips level and use core to pull knees toward chest, rolling the ball toward you. Straighten legs to return to start.
You’ll want to master the move above before attempting this variation. Start in the same position as the tuck. Engage your core and pull feet toward arms. Keep legs straight, hiking hips high, and use your core to stay balanced. Push the ball away and lower your hips to return to start.
Best Home Ab Exercises For Quick Results
Start in a forearm plank with forearms on ball, legs extended, core braced, and hips level. Feet should be close together. Keeping core tight, jump your feet wide. Now jump them back together quickly to return to start.
This move allows your legs to get into the action — you’ll feel it in your hamstrings and glutes. Lie faceup on floor with legs nearly straight, heels resting on ball, hips lifted off floor. Allow arms to rest at sides.
Engage your core and pull the ball toward you by bending knees. Squeeze glutes, hamstrings, and continue to keep core tight. In one fluid movement, extend legs to return to start.
Stability Ball Ab Exercises To Shape Your Stomach
Get ready to feel the burn in those lower abs. Lie faceup with legs extended and arms stretched overhead, holding ball between hands. Crunch up, engaging core and lifting shoulders, arms, and straight legs all at once.
With arms and legs lifted, pass the ball from hands to feet, squeezing your thighs and feet together to hold the ball in place. Lower hands, feet, and torso. Repeat, this time passing ball back to hands. That’s 1 rep.
You’ll need to be next to a wall for this exercise. Start with your right side on the ball, legs extended so feet touch the wall. This will help with balance. Place hands behind ears and brace core.You are here: Home / Fat Burning Exercise / The 9 Best Stability Ball Exercises for Core Training (Not for the Faint of Heart)
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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…
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.
The 9 Best Stability Ball Exercises For Core Training
#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.
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.
Best Stability Ball Workouts For Abs
#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.
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.
Move Stability Ball Workout To Strengthen Your Core
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.
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.
The Hardest Ab Exercises
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.
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.
Exercise Ball Crunch
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.
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.
Exercises To Do On An Exercise Ball—from Easy To Advanced
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.
Start with your hands on the floor, shoulders over top your hands, abs braced, body in
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