Ab workout stability ball

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.

Whether you call it balance ball, swiss ball or stability ball, it is one of the most versatile and least intimidating pieces of equipment in a gym. A stability ball ab workout provides a range of benefits more effectively, from improving balance to boosting strength, and form without spending all day at the gym. In the 30 minute workout below, you will focus on your core and cover each of your major stomach muscle groups, not only building strength and toning your tummy, but also your pelvis and back. If you want more intensity, add dumbbells , ankle and wrist weights to supercharge the stability ball ab workout into a minute calorie burning session. It is easy to tone, shape, and strengthen abs by using a stability ball in just a little bit of time Do this workout as a stand alone or add to any of your strength training days to improve your overall fitness. Can't get enough?

Ab workout stability ball

Gear-obsessed editors choose every product we review. We may earn commission if you buy from a link. How we test gear. Often underestimated, exercise balls are an extremely versatile piece of equipment that can come in handy for many types of workouts, especially for abs. How to use this list: The exercises below are all demonstrated by Clayton herself so you can learn the proper form. Perform as many reps as possible of each for 1 minute before moving on to the next. Rest for one minute between rounds. Compete 3 rounds. Stand with feet shoulder-width apart and hold exercise ball overhead. Send hips back and bend knees to lower down as far as possible while keeping your chest lifted and core engaged.

With arms and legs lifted, pass the ball from hands to feet, squeezing your thighs and feet together to hold the ball in place.

This is the real deal and is 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. 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. 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. This is an amazing exercise for the back of your legs. If you want to firm up those jiggly hamstrings, then do this exercise. This stability exercise is like a plank on steroids as it challenges all of your core muscles, including your obliques and groins. 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.

Want to know the secret for strengthening your core , protecting your joints, and getting more muscle-building benefits out of every workout? Or, a stability ball, to be exact. Also referred to as an exercise ball or a balance ball, stability ball exercises can take your workouts to the next level. Increased stability is useful for many reasons, both in and out of the gym. Stable joints are less prone to injury, because they have the strength to stay in the correct position during taxing movements. Additionally, being able to move your body as one cohesive unit helps when it comes to weightlifting, running, and other athletic endeavors, Braun says.

Ab workout stability ball

Do you have a stability ball collecting dust? If so, bring it out! An exercise ball is one of the most underestimated pieces of equipment, but it's fantastic for leveling up body-weight exercises. Stability balls create instability during certain exercises, which forces your abs to work harder to brace your body. It can also increase your range of motion and even serve as a source of resistance if you lift it with your arms or legs. If it's been a while since you worked out with your Swiss ball — or you need a fresh ab workout to do — try the minute stability ball workout below.

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Repeat, this time passing ball back to hands. Press through heels and continue to engage core and glutes to return back to the starting position. Bend your left elbow to your left forearm to the floor. Lie faceup with legs extended and arms stretched overhead, holding ball between hands. Return the ball from feet to hands on the next rep. Straighten legs to return to start. Balance Beams. Sick of crunches and planks? In the 30 minute workout below, you will focus on your core and cover each of your major stomach muscle groups, not only building strength and toning your tummy, but also your pelvis and back. Dead Bugs 3 sets of 10 reps Lie flat on your back and hold the stability ball above your chest between your knees and your hands. Make it easier: Stay in the starting position and hold a high plank with feet on the ball for 30—60 seconds.

Proper Form, Variations, and Common Mistakes. Targets: Core muscles including the rectus abdominis, obliques, and erector spinae , shoulders, and upper back. Level: Intermediate to Advanced.

Squat With Ball Overhead. Plyometric Boxes. Yoga And Pilates. Keep your shoulder on the mat and barely lift you right hip off the ground. Homemade Twix Bars. The size of a stability ball depends on the height of the person who will be using it. Return to starting position. Slowly lower upper body down to return to start. Do a side crunch by drawing left elbow up, engaging obliques. If you want to firm up those jiggly hamstrings, then do this exercise. How to use this list: The exercises below are all demonstrated by Clayton herself so you can learn the proper form. 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. Complete as many reps as possible for 1 minute. Jump Ropes.