This Stability Ball Ab Workout targets the entire core musculature, though foundational moves, kicked up a notch, thanks to the stability ball. Check out the workout and all the details in the latest installment of this month’s Inspired To Be Fit.
13 Minute Stability Ball Ab Workout for All Fitness Levels
Before I welcome you, can I just say it took me a day to come up with a title for this post! Ya’ll trying to get a good SEO title is tough business. Any other bloggers feel me on this?! I type something into CoSchedule Title Tool and it takes a few too many tries to get a good score! Meh. I digress…
Welcome to another month of Inspired To Be Fit ! This month, Jill and I are focusing on CORE workouts, exercises and the like. Core exercises are always a popular request with my clients and classes. You know me, I don’t mind a good core workout, but if you are doing compound movements, you are STILL WORKING YOUR CORE! And core workouts won’t necessarily give you that six pack you want. <like a broken record>
So, our first post of the month is a Learn & Burn where we offer some education on the topic of the month. Since I’ve already shared a good deal about the different core muscles, how to correctly brace your core and why a proprioceptively enriched environment is important for core exercises & workouts (as well as balance).
[bctt tweet=”New Stability Ball Ab Workout #ontheblog! #fitfluential @fitfluential” username=”burpees4bfast”]
Today, I want share a stability ball ab workout that is sure to work all your core muscle, challenge your limit of stability and ensure you are bracing your core. I’ve been using the stability ball more and more with clients, of all fitness levels. It’s such a versatile piece of equipment. It’s great for building strength and stability of the core musculature, by delivering the proprioceptively enriched environment. Use it in place of an exercise bench or chair for exercises like a shoulder press, flat dumbbell chest press or bicep curl. Or for core exercises like crunches, ball tucks, ball pikes or ball v-ups.
This stability ball ab workout includes some of my favorite core exercises that really will challenge your core. Rather than blast through these moves, think of the stability ball ab workout as a slow flow – go slow and feel the burn. Really work those muscles.
- Stability Ball
- Interval Timer (I don’t go anywhere without my MiniMax)
Set up timer for 1:00min work | :30sec rest | 4 rounds. Rest ~1min after first set and rest timer. Complete 2 sets.
ROUND = completing move for 1 minute & resting 30 sec. SET = completing all 4 moves (1min work & 30 sec rest)
[bctt tweet=”Can’t wait to try this new stability ball ab workout via @burpees4bfast! #sweatpink @fitapproach” via=”no”]
- PASS THRU: Lie flat on your back, with ball in hands overhead, legs straight. Using abdominals, crunch up, lifting shoulders off the mat, bringing arms and legs to the midline. Transfer ball from hands to in between feet. Use inner thighs to squeeze ball together. Lower legs and shoulders back down to the ground, stopping when lower back starts to arch up. Work on keeping pelvis tucked, core engaged and lower back pressed to the ground. Bring legs (with ball) and arms back to the midline and transfer ball from in between feet to hands. Repeat. Hand to feet to hand = 1 rep.
- TUCKS w/LEG LIFT: Assume hand plank position with legs (shins) resting on the ball. Using lower abdominals, draw knees towards chest and tuck. Use lower abdominals to return to start position. Press through palms and right shin, lifting the left leg slightly, squeezing the glute. Repeat.
- PIKES: Assume hand plank position with legs (shins) resting on the ball. Using lower abdominals and pressing through palms, lift up into inverted V position. Imagine there is a rope around your hips, from the ceiling. Think of the rope pulling you up each time you move to pike position.
- DEADBUG: Lay on ground with knees at 90 degrees, neck neutral, arms straight up. Hold ball between arms and knees. Lift tail bone up slightly to allow entire back to touch the ground. Very slowly, lower opposite arm and leg to just hover over the ground. Return to start. For a variation, just lower 1 arm or 1 leg, rather than both.
Don’t forget to add your fitness related posts to the link-up below! While we know nutrition plays a huge role in fitness and overall healthy living, Jill and I would like ITBF to focus totally on the fitness aspect of healthy living. We’d like this to be a go-to resource for workouts and fitness information, motivation and support. If you have a delicious recipe to share (and we know many of you do), come back on Friday and link-up with Living a Life of Fitness Health & Happiness.
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Linking up for Wild Workout Wednesday!
Don’t forget to check out Jill’s workout!
Side note: I filmed all the videos for this month last week. It also just so happened to be windy on the day I filmed. On more than one occasion I (and The Hubs) ran down the street, chasing after the stability ball. Fair warning, do not do this workout outside on a windy day!
I played my cards right with cutting back on teaching classes because last week was the first week I only taught 2 classes. Which mean that I had a 3 day weekend. And since 3/4 of my clients are out this week because of spring break, I didn’t have much work that needed to be done. I fell asleep before 9:30 on Thursday and didn’t get up til nearly 10am on Friday. Hello – 11.5+ hours of sleep, haven’t seen you in…maybe years?! It was glorious. The Hubs bought me a chai for breakfast and I just enjoyed the morning/afternoon scrolling through blogs and doing a little bit of job searching. Knowing painting my nails would make me feel great, I ran to Target for some Sally Hansen gel polish. I ended up reading a new book, making a grocery list, reading some blogs and watching The Office Friday night.
Saturday, I slept about 11hours! I was so excited to go grocery shopping for this week that I made a trip to Aldi and Kroger when I got up. Ya know, I just can’t do Aldi, yet. I don’t think it’s worth the extra trip for a few things to be more on sale. I stopped and chatted with my mom then did a bunch of food prep at home: cabbage slaw (from Practical Paleo), chopped lots of veggies for salads, roasted sweet potatoes, made almond butter, overnight oat containers, chocolate bark (a replacement for my M&M’s), coconut lime chocolate cups, granola from the leftover coconut and more! And we had THE tastiest rice bowls for dinner!
Sunday, we slept in and went to the late service for church. After doughnuts, an Earthfare run and a trip to Lowe’s to check prices on wood (I’m making a desk this week!!!), we headed home. I did a little work, prepped this post and went on a walk before dinner, a walk and some yoga.
Ya’ll getting sleep does wonders, just saying. I’m so looking forward to being able to sleep in a little this week (my 5:20am client is on vaca) and just practice a bit more self care. Just what I need!
So, tell me:
Do you use the stability ball in any of your workouts?
Do you have a favorite stability ball ab workout?
What did you do this weekend?!
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