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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…
Move Stability Ball Workout To Strengthen Your Core
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 Hardest Ab Exercises
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.
Swiss Ball Exercises For Six Pack Abs
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.
Theraband Abs Exercise 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.
Take Your Abs To The Next Level: 7 Yoga Ball Exercises For A Tight Tummy
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.
Slide Show: Core Strength Exercises With A Fitness Ball
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.
Core Exercises With A Stability Ball
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.
Stability Ball Exercises For A Crazy Strong Core Daily Burn
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.
Reps, Abs Of Steel Medicine Ball 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.
Basic Swiss Ball Exercises To Strengthen Your Core
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.
Medicine Ball Exercises For Abs
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.
Crunches With Ball Target Upper, Lower Abs
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Perform each exercise in the order shown above. Each repetition should be slow and controlled. No rest is taken between each ball exercise. You may rest up to 1 minute after completing each of the five ball exercises before moving on to the next set.
Use The Ball, Lose The Belly
Rest your shoulders and head on the top portion of the ball with your feet flat on the ground about hip-width apart. Elevate your hips so your knees, hips, and head are in line and parallel to the ground. Raise both arms and place the palms of your hands flat together over your chest. While keeping your arms straight, rotate your arms left and right. During each rotation, you should roll onto one shoulder as you rotate to the right and left. Keep your hips elevated during each rep.
Keep your feet firmly on the ground. When you lay back on the ball your mid to lower back should arch over the top of the ball. Reach back with both arms until your knees, torso, head, and arms are inline and parallel to the ground. While keeping your arms straight, sit up by pushing your hips back underneath your torso. Finish each rep with arms straight overhead in an upright seated position on the ball.
Sit with your feet about shoulder-width apart and flat on the ground. You should be seated between the side and top of the ball. Lay back
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