If you have nine minutes, you have enough time to take yourself through this challenging exercise ball ab workout! I created this workout after a quick 25 minute treadmill HIIT workout at the gym last week because I wanted to spend a little time on core work and figured focusing solely on stability ball exercises would be a fun way to change things up. Well, this workout ended up being a KILLER. And yet, somehow, I enjoyed it, likely because I limited the time I spent on each exercise to 30 seconds, so I could always see the light at the end of the tunnel.
Exercise Ball Ab Workout
To complete this workout, all you need is your bodyweight, a stability ball and a timer. The workout includes three rounds of 30-seconds of six different stability ball core exercises. Built-in breaks are not included but definitely listen to your body and rest as needed. (As the workout progresses, you’ll likely also need to take breaks during the 30 second stretches of work.)
Though this workout is perfect for days when you’re short on time, it’s also a great one to incorporate into a longer workout when you want to focus on some core work. As I mentioned above, it was a great complement to a quick treadmill workout and allowed me to work on strengthening my core in no time at all.
Please see below for detailed descriptions of each exercise.
Exercise Descriptions
Pike Crunch: Begin in a high plank position with your hands under your shoulders and your shins and shoes resting on top of the exercise ball. Slowly raise hips into the air, moving the body into a pike position with the tips of your toes on the exercise ball. Briefly pause at the top and then slowly roll back to the starting position.
Alternating Side Crunch: Begin lying on an exercise ball with your lower back pressed into the ball. Place your hands lightly behind your head with your elbows bent out wide. Slowly crunch up to the right side before returning to the starting position. Slowly crunch up to the left side before returning to the starting position.
Pass Through: Begin lying on the floor with an exercise ball over your head in both hands and your legs extended out in front of you. Brace your core and lift your arms and legs off the ground, moving them toward each other. Place the exercise ball between your feet and squeeze to keep in place. Slowly lower your arms and legs back the the floor. Repeat the movement, passing the ball back into your hands.
Plank Roll-Ins: Begin in a high plank position with your hands under your shoulders and your shins and shoes resting on top of the exercise ball. Slowly roll your knees in toward your chest. Pause briefly and slowly roll back into the starting position.
Back Extensions: Begin by balancing with the front side of your body on top of an exercise ball, with your hips resting on the ball and the ball positioned between your belly button and pelvis. Extend your legs out straight, hip-width apart. and legs extended straight, hip-width apart. Extend upright, lifting your chest and ribcage off the ball, pausing briefly at the top. Return to starting position.
Plank Toe Taps: Begin in a high plank position with your hands under your shoulders, your legs extended and your shins and shoes resting on top of the exercise ball. Brace your core and bring your right foot off the exercise ball and tap it on the ground while your left leg remains on the ball. Return your right foot to the ball and quickly switch legs, lowering your left foot to the ground.
Apparel Details
- Top: Ribbed Sweaty Rocks Crop Top (I bought this bad boy for only $12.99 on Amazon!)
- Leggings: Fabletics Lisette High-Waisted Leggings
- Shoes: Nike Free RN
![\"Quantcast\"/](\"//pixel.quantserve.com/pixel/p-1e3-7hOJ_U8Bg.gif\")
I need to get an exercise ball now, this looks like a killer ab workout!
I’m a longtime reader…I’ve been following your blog since 2009/2010, and you’ve inspired me to start my own blog! If you could check it out it would make my day!
hornestateofmind.com
Have a great day Julie!
thanks so much for reading for so long! i just popped over to your blog but for some reason it wouldn’t let me leave a comment! :/ your little vizsla in her life jacket just melted my heart! hope you have a great day and LOVE blogging, erinn! congrats on the new blog!
Whoops!! Thanks for letting me know..I’m still very new to this blogging thing and there is SO much to learn! I am really enjoying it so far, it’s so fun – almost like I’m telling a story! 🙂
Thank you for your support, like I said, I’ve been reading for a while and love your blog!
Ah those plank two taps look killer! Love a good core workout, especially after a run or spin!
Since I recently moved I haven’t signed up for a gym near me (I’m too indecisive on what I want lol!) I can’t wait to try this out!
https://maureengetsreal.wordpress.com/
This is a great workout and super easy to do at home! LOVE your nikes!
I’ve done a lo. of these moves on the stability ball and they’re always killer! I secretly love super hard ab workouts though too!
Love this workout idea! I really do love using a stability ball for core work – the added balance challenge really makes you hold your core tight and focus on working the middle of your body.
I absolutely love all your workouts! Can’t wait to try this one out! Core workouts are some favorite!
Yay! Thanks so much Bethany!!!
This looks like the perfect core workout to do at the end of my cardio workouts. Thanks for sharing it.
Finishing off some cardio with a bit of core work is my fav, too!
I love a good ab workout!! I am definitely going to try this one out! Thanks for sharing, Julie!! Have a great day! Xoxo
I absolutely LOVE your top! I can’t wait to try this workout!
Kim
http://trendkeeper.me .. OTS in Paris!
Thanks, Kim! Hope you enjoy the workout!! <3
What an amazing workout routine! I need a better ab workout and this looks like a great one to help push me. Thanks for the share, can’t wait to try this out.
Oh man, the exercise ball is one of those things I neglect and it always kills be every time!! A great way to work the core!! Thanks for the workout, Julie! 🙂
Such a great workout! I always neglect my exercise ball except for chest presses or such when i was pregnant. Need to use it more!
This looks like a killer core workout. Thanks!
Those alternating toe taps look like a good core challenge…and shoulders too! I love body weight exercises since they always get more than one body part!
I loooooooooooove working out on the ball – for some reason, whenever I use the ball it makes workouts seem more like play, and less like work. Good stuff!
I totally need this! Thanks!
I still have a tiny bit of separation from pregnancy so I am nervous about crunches.
You make it look so easy! I’m not going to lie, these workouts are so much harder than they look! lol!
hi julie! this looks like a FAB workout! i did want to mention though, this and other workout photos depict you with your chin jutted way out and the back of your poor neck pinched and overworked. for your own wellness and for those following along, your chin should be tucked, the front of your neck engaged pushing against the force of the back of the neck, and the back of your neck nice and long, stretching the top of your head away from you. this is the best way to combat text/phone neck and will help engage your core from your chin to the tip of your pubic bone so you can get really deep ab work. i hate to nag, but this one issue is my mission to correct. keep up the ab shredding, xox
thank you for your feedback and the kind way you shared it, laura! <3
Great workout, totally doable at home which is my style recently!
Awesome workout! I pinned it yesterday and did it last night after riding my spinning bike. My poor c-sectioned (twice) abs didn’t make it through very many reps but I’m definitely going to keep adding it into my workouts. Love love love being mostly up off the floor for a great ab workout!
I love a good stability ball exercise, but I haven’t thought of the side-to-side taps or putting them all together like that. Thanks for sharing and I LOVE your top! Super cute and sporty.