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Get Rock-Solid Abs with this 5-Minute Stability Ball Core Workout!

Are you looking for an effective and fun way to strengthen your core? Look no further than stability ball workouts for your abs. Stability ball exercises are an excellent way to target your abdominal muscles and get rock-solid abs in no time! In this post, we’ll take a look at the benefits of ball workouts for abs, what you need to get started, how to set up your core ball workout, a 5-minute stability ball core workout, tips for getting the most out of your core ball workout, common mistakes to avoid, and more. So, let’s get started!

Ball workouts for abs
Stability Balls are great for strengthening the Core

Introduction to Stability Ball Workouts

The stability ball, also known as the Swiss ball, is a large, inflatable ball made of rubber or plastic. It is used for exercise, physical therapy, and even yoga. Stability ball exercises are a great way to add variety to your workouts and challenge your core muscles. They can also be used to increase core strength, balance, and stability. Stability ball workouts are suitable for all fitness levels, from beginners to advanced athletes.

Benefits of Ball Workouts for Abs

Stability ball workouts for abs offer a wide range of benefits. Here are just a few:

  • Increased core strength: Stability ball exercises are great for targeting your abdominal muscles, which helps to increase core strength and stability.

  • Improved balance and coordination: Balancing on a stability ball while doing exercises helps to improve balance and coordination.

  • Increased flexibility: Stability ball exercises help to stretch the muscles, which helps to increase flexibility.

  • Improved posture: Stability ball workouts can help to improve posture by strengthening the core muscles and improving balance.

Core Ball
Stability Ball Bridge

What You Need to Get Started

To get started with stability ball workouts, you’ll need a few pieces of equipment. The most important piece of equipment is a stability ball. You can buy these at most sporting goods stores or online. You’ll also need an exercise mat or towel to protect your floors or carpet. Finally, you’ll need a few sets of dumbbells or other weights. You can find these at any sporting goods store as well.

Setting Up Your Core Ball Workout

Before you begin your stability ball core workout, it’s important to make sure your ball is the correct size. The ball should be inflated to about 75% of its maximum size. When you sit on the ball, your knees should be bent at a 90-degree angle and your feet should be flat on the floor. You should also make sure that the ball is placed on a flat surface to ensure that it doesn’t roll away during your workout.

The 5-Minute Stability Ball Core Workout

Now that you’ve got all your equipment ready, it’s time to get started on your 5-minute stability ball core workout. This workout includes six exercises that target the entire core, including the abs, obliques, hamstrings and lower back.

  1. Ball Crunches: Start by laying your back on the ball with your feet positioned directly below your knees out and away from the ball. Place your hands behind your head and curl your upper body up towards your knees. Make sure to keep your lower back flat on the ball. Do 10 repetitions.

  2. Ball Stir the Pot: Start by setting up with a Mat or towel under your knees with your forearms both placed on the ball, hips and back in alignment. Start rotating the ball clockwise in a tight circular motion for 10 repetitions. Make sure to maintain tension throughout the core and keep tight form. Reverse and do 10 rotations counter clockwise.

  3. Ball Bridges: Start flat on your back and place both feed on the ball. Initiate the movement by lifting your hips up off the floor in an attempt to form a straight line from your knees down your body to your shoulders.. Make sure to keep your core tight.. Repeat for 12 repetitions

  4. Ball Leg Lifts: Start by lying flat on your back with your legs straight and the ball between the lower part of your foot/shoes. Squeeze the ball between your two feet and begin lifting the ball in a straight line(as little bend in the knees as possible) until it comes directly over your hips. Return the ball back to the floor and repeat for 12 repetitions.

  5. Ball High Boat Alternating Single Leg Lifts(Ball kicks): Start in a seated position on the floor holding the ball directly out in front of the body. Start by lifting your right leg with as little bend in the knee as possible until it lightly touches the ball. Return your right leg to the starting position and then immediately repeat the movement but this time with your left leg. Alternate between the two until you have completed 10 repetitions per leg(20 reps total)

  6. Ball Dead Bugs: While laying flat on your back, bring both your arms directly over your shoulders, as well as lifting your knees directly over your hips with the stability ball placed firmly between your knees and elbows. While keeping the ball firmly in place lower your right arm and left leg until they are just above the floor. Bring them back to the starting position maintaining that firm placement for the ball and then repeat for the other side(the left arm and right leg). Complete a total of 10 repetitions for each side.

Tips for Getting the Most out of Your Core Ball Workout

Now that you know the exercises to include in your stability ball core workout, here are a few tips to help you get the most out of your workout:

  • Focus on form: Make sure to maintain good form throughout the entire exercise to ensure that you are targeting the correct muscles.

  • Breathe: Make sure to breathe properly while doing each exercise to ensure that your muscles are getting enough oxygen.

  • Increase intensity: As you become more comfortable with the exercises, you can increase the intensity by doing more repetitions, repeating for multiple rounds, or both.

Common Mistakes to Avoid

When doing stability ball exercises for abs, it’s important to avoid a few common mistakes to ensure that you are getting the most out of your workout.

  • Not using the right size ball: Make sure that you are using a ball that is the correct size for your body.

  • Not using the right form: Make sure to maintain good form throughout the entire workout to ensure that you are targeting the correct muscles.

  • Not warming up: Make sure to do a few warm up exercises before beginning your stability ball core workout to prepare your muscles for the workout.

Ball workouts for abs


Stability ball workouts are an excellent way to target your core muscles and get rock-solid abs in no time. With the right equipment and a few simple exercises, you can strengthen your core and get a great workout in just 5 minutes! So, what are you waiting for? Get started on your stability ball core workout today and get ready to show off those rock-solid abs!

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