The stability ball is an awesome tool that will help you build a super sexy mid-section. Not only is it a versatile piece of fitness equipment, it also offers a wide range of benefits.

Stability ball workouts can increase your strength, improve your balance and coordination, activate key muscles, and help you to build better sports performance through enhanced body awareness. Some of the stability ball workouts that I prescribe to my clients are included.

Core stability ball workout #1

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1. Stability Ball V-Pass

– Brace your core and lift your arms and legs off the ground, placing the ball between your feet.

– Squeeze the ball with your legs and lower your arms and legs back to the floor.

– Repeat, passing the ball back to your hands. That’s one rep. Do eight to 10.

2. Stability Ball Roll-out

– Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball,.

– Keep your back flat, brace your core and slowly roll the ball away from you by straightening your arms; extend as far as you can without allowing your hips to drop.

–  Pause, and then bend your elbows to roll the ball back to start. Repeat eight to 10 times.

3. Stability Ball Plank with Shoulder Taps

– Get into a pushup position with your hands shoulder-width apart on the floor and your shins resting on top of the ball.

– Keeping your hips square to the floor, lift your right hand and tap your left shoulder.

– Return to start and repeat with the other arm. Continue alternating for a total of 26 reps.

4. Stability Ball Single Leg Press

– Rest your upper back on a stability ball and cross your left leg over your right knee.

–  Lower your hips toward the floor.

– Pause, and then press through your heel to return to start. That’s one rep. Do eight to 12, and then repeat on the other side.

5. Stability Ball Hip Extension

– Lie down with feet heels propped on ball.

– Keeping abs tight, lift your hips off the floor (squeezing the glutes) until body is in a straight line.

– Hold for a few seconds and lower.  Repeat for 12-16 reps.

Core stability ball workout #2

1. Plank

– Start to get into a pushup position but place your forearms on Stability ball. Your elbows should be placed so that your arms and torso form a 90-degree angle, and your body should form a straight line from your shoulders to your ankles.

– Brace your core by contracting your abs as if you were about to be punched in the gut. Squeeze your glutes.

– Hold this position while breathing deeply. Repeat for 3 times, increasing time each repetition.

2. Mountain Climbers

– Place your hands on a stability ball and extend your legs behind you in a pushup position.

– Raise your right foot off the floor and slowly bring your right knee up toward your chest, then lower it. That’s one rep.

– Repeat with the left leg, and continue alternating until you’ve done 10 to 12 reps with each leg.

3. Pike

– Lie with your stomach on a stability ball and walk your hands forward on the floor until the ball rests under your thighs.

– Pull your stomach in toward your spine, bending your elbows.

– Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight but not locked. Keep your head in line with your spine and your abs engaged.

– Start with 5 reps, working up to 15. Once you’ve mastered 15 reps, rest for one minute and then do a second set.

4. Stability Ball V-Pass

Stability ball workouts_2

– Brace your core and lift your arms and legs off the ground, placing the ball between your feet.

– Squeeze the ball with your legs and lower your arms and legs back to the floor.

– Repeat, passing the ball back to your hands. That’s one rep. Do eight to 10.

5. Decline Pushup

– Kneel with a stability ball behind you and place your hands flat on the floor, shoulder-width apart.

– Place your shins or toes on the ball and get into the standard pushup position—arms straight, hands directly under your shoulders. Your back should be flat and your abs drawn in.

– Tuck your chin and, leading with your chest, lower your body to the floor. Push yourself back up. That’s 1 rep.

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