This stability ball ab workout will target your entire core with just a few exercises. You’ll strengthen your abdominals, obliques, and low back with just a ball.
This quick little series is one that I have done tonsssss of times when I’m short on time, or want a little extra
Start sitting on the ball holding each end of a dumbbell in your hands. Carefully walk your feet forward, and roll onto the ball until the ball is supporting your lower back. Hold the dumbbell at your chest and then extend your torso backwards over the ball. Keeping the ball and your legs stable, curl your torso back up over the ball. Repeat 15 ab curls.
Minute Beginner Abs Workout With Ball Video
Remain in the same position as your regular ab curls on the ball. But this time, when you curl up start rotating your torso to the RIGHT. Then lower back down through the center, and curl and rotate up to the LEFT. Repeat twisting side to side in each curl up for a total of 10 twists on each side.
Continue sitting on the stability ball, but walk your feet out even farther so that your hips are off the ball and your upper back and head is supported on the ball. You should be in a sort of bridge position. Extend the dumbbell up towards the ceiling with straight arms. Then keeping your legs and hips as steady as possible, Twist your torso to the RIGHT bringing the dumbbell with you. Return back to the center position, and then twist to the LEFT. Continue twisting side to side for 10 repetitions on each side.
Come down onto the mat, laying your back on the mat, and resting your calves and feet on the stability ball. Continue holding the dumbbell by each end, but extend your arms out straight in front of your chest. Once again, keep your legs and hips stable as you curl your upper torso, bringing the dumbbell towards your knees. Lower your chest back down and repeat 15 times.
Stability Ball Exercises For Your Core Pictures, Photos, And Images For Facebook, Tumblr, Pinterest, And Twitter
Continue just as you did with the dumbbell oblique curls, but start to add in a rotation form your torso. As your curl up, twist towards the RIGHT, drawing your abs in deeper, then lower your chest back to the center. Repeat twisting towards the LEFT, and then back to center. Continue side to side for 10 repetitions on each side.
Come down onto your knees on the mat with he ball in front of you. Roll your stomach over the ball, and walk your hands forward so that your legs or feet are on the ball (the closer the ball is to your feet, the harder the exercise is, so if you need to modify, have the ball on the thighs). Walk your hands so that they are directly under your shoulders. Engage your abs keeping a straight line from your head to your toes the entire time. Hold for 20-30 seconds.
Stay in your plank with your feet on the ball, and hands under your shoulders. Keep your shoulders steady as you use your abs to pull your knees into your chest lifting your hips slightly up. Then extend your legs back out straight to your plank without letting your hips drop. Complete 10 repetitions.
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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.
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.
Stability Ball Ab Exercises To Tone And Strengthen
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 slightly until you feel your abs tighten. Sit up and reach across your body with one arm before laying back down to repeat the same movement with the other arm.
Start by placing your hands on the side of the ball. Your hands should be close together. While kneeling, push the ball away from your body while keeping your back and arms straight. Roll the ball away until your forearms meet the ball, and your elbows bend to about a ninety-degree angle. Pause the movement before pulling your arms back and raising your body into the starting position.
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While lying flat on the ground, grab the ball on each side between your ankles with your knees bent. Place your arms flat on the ground. While keeping your head and back flat on the ground, raise the ball up and over your stomach. Lift your hips off the ground to perform the reverse crunch movement. Slowly lower the ball back down to the ground before starting the next repetition.
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