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.
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.