For Part 1, click here

Core stability ball workout #3

1. Stability Ball Knee Tucks

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– Start in push-up position with toes resting on the ball and straight arms, with hands on the ground under the shoulders.

– Bring the knees towards the chest until the knees are directly under the hips.

– Extend knees back to push-up position and repeat for 10-15 kick-butt reps.

2. Stability Ball Side Squat

– Stand with legs shoulder width apart, grasping the ball overhead with both hands.

– Keeping your back straight and the abs engaged, bend down bring the ball to the outside of the left foot.

– Lift the ball again and repeat on the right side. Stay strong for 10-15 reps.

3. Stability Ball Ski Step

– Sit tall on the stability ball with your feet together.

– In one fluid motion, swing the feet to the right and the arms to the left. Don’t be afraid to get into this move — the higher the intensity the more you’ll get out of this!

– Bring arms and legs back to center and repeat for 12-15 reps, alternating sides.

4. Stability Ball V-Sit

– Lie face up on the ground with your ankles resting on the top of the stability ball.

– With your arms pointing towards the feet, roll the torso up so the body forms a V with the hips on the ground.

– Hold for five counts (ab-shakes will occur!) and slowly roll back down to the ground- slow and controlled. Repeat for 6-10 reps.

5. Stability Ball Overhead Squat

– Complete a traditional squat, while holding the stability ball with the arms extended overhead.

– Adding the stability ball while trying to keep the torso in an upright position, engages the core, shoulders and deltoid muscles. Aim for 10-15 reps.

Also check out these Stability Ball Exercises

Core stability ball workout #4

1. Stability Ball Hamstring Curl

– Engaging the glutes and abs, lift the hips up from the floor. Keep your arms outstretched to the side for stability.

– Exhale and slowly bring the knees in towards the hips, so the feet are resting flat on top of the ball.

– Pause for a few seconds in this position and then inhale, straightening legs out again.

– Keep those hips up the whole time to get bonus booty benefits (yes, it will burn!). Aim for 10-12 reps of this total-body move.

2. Stability Ball Squat and Reach

– Hold the ball with straight arms, so it’s about level with the face.

– Squat down, bringing the ball all the way to the left side, just above the left foot. Hang tight in this position for three slow breaths, and then untwist the torso and return to standing before repeating on the other side.

– For the best results, keep that butt down in the squats and hold arms straight out in front of the torso. Aim for 10-15 reps.

3. Stability Ball Crunch

Stability ball workouts_2

– Lie on your lower back on the exercise ball and place your hands behind your ears.

– Roll your shoulder blades up and lower yourself back down after a short pause.

– To avoid straining your neck, look straight up instead of looking at your knees.

– Repeat 10-15 reps.

4. Stability Ball Side Crunch

– Lie on your side against the exercise ball, arms across your chest, legs extended and feet wide apart to give you balance.

– Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.

– Breathe out while tightening your ab muscles and breathe in when returning to starting position.

– Repeat 10-15 reps.

5. Stability Ball Bride to T Fall-off

– Lie on your shoulder blades on top of the exercise ball, knees at 90 degree angles, back straight and extend your arms out to keep balance.

– Roll off the ball slightly to one side and return back after a short pause. Alternate sides between each repetition.

– Keep your back straight throughout.

– Repeat 10-15 reps.

Core stability ball workout #5

1. Stability Ball Reverse Crunch

– Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.

– Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.

– To avoid straining your neck, look straight up instead of looking at your knees.

– Repeat 10-15 reps.

2. Stability Ball Crunch with Elevated Legs

– Lie on your back, calves on top of the exercise ball and arms across your chest.

– Roll your shoulder blades up and lower yourself back down after a short pause.

– To avoid straining your neck, look straight up instead of looking at your knees.

– Repeat 10-15 reps.

3. Stability Ball Triceps Extension

– Lie prone with your forearms on top of the exercise ball, back and legs fully extended.

– Push yourself up by rolling the ball towards your hands to extend your arms and slowly lower yourself back down after a short pause.

– Focus on exercising the triceps.

– Repeat 10-15 reps.

4. Stability Ball Crossing Plank

– Place ball against wall, and then lie on left side with hips stacked, left elbow under shoulder and sides of feet resting on top of ball, right leg crossed in front of left.

– Slowly lift hips, forming a line from head to toe, and extend right arm toward ceiling.

– Hold for 30 seconds; lower. Switch sides and repeat.

5. Stability Ball Bridge

– Start on your back with your shoulders and head on the floor and both feet on the ball.

– Drive through your heels and press your body up into a bridge until your hips are fully extended.

– Lower your butt back to the floor and repeat 10-15 reps.

I hope you enjoy trying these 5 different stability ball workouts which I know will provide you with a super sexy mid-section if you stay consistent with them!

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