Quick workout to fire-up the core muscles using a stability ball!
Hey there! Coming at you for WORKOUT WEDNESDAY! Even if you’re just reading this post at 8:40pm, you can still get this quick 9 minute workout in before bed!
The core muscles are very important for your body’s overall health, strength and balance. A lot of people hear core and only think abs, but it also includes your back and hips. Who struggles with leg lowers? It might not be because your core isn’t strong, but because your hips are weak. You’ll get a little bit of everything in this workout – abs, obliques, glutes, lower back and hips!
I’m not going to lie, core workouts are not my favorite. Probably because I do it at the end of my workout when I’m pooped and ready to head home. But I’ve learned how important strengthening those muscles are for when I lift heavy weights, when I do plyometrics or just when I’m doing daily tasks at home.
My challenge to you is to focus on your core during your next workout. Instead of focusing on how tired you legs or arms are, focus on keeping the core contracted. I promise, it’ll make a difference in your workout!
This workout can be done in it’s entirety or just a couple move at a time. Do what fits best in your schedule and try out some different moves to target those muscles you might not use as often. 💪🏼
Stability Ball Core Workout
- Sit Up – Lay on stability ball and roll butt off ball. Lift hips, squeeze glutes and pull belly button into spine. Sit up using the core and lower body back to starting position.
- Bicycle – Lay on stability ball and roll butt off ball. Sit up and bring right elbow across body using your obliques to lift. Lower body to starting position and repeat with left elbow.
- Straight Leg Sit Up – Lay on ground with heels on top of ball. Pull belly button into spine and hands at temples. Lift body into sit up position, do not use your arms for momentum. Slowly lower body back down to starting position (lower one vertebrae at a time).
- Reverse Crunch – Lay on ground and wrap legs over top of stability ball. Pull ball into body and belly button into spine. Using your lower abdominals, bring legs and ball into chest, lower ball back to ground and repeat. (make sure not to swing legs and only use core to lift.)
- Lateral Scissor Rolls – Lay on ground and put right heel on top of stability ball. Lift left leg straight up and flex foot. Keeping legs straight, move right leg (leg on stability ball) laterally left on the ground and cross left (non ball) leg to the laterally right in the air. Repeat moving legs right and left. Switch legs at 30 seconds.
- Windshield Wipers – Place ball between ankles and lift legs straight in the air, feet flexed. Lower legs to the right, keeping shoulders on the floor and core tight. Lift legs back to starting position and lower to the left.
- Lying Side Leg Lifts – Lay on side with hips square to the wall (don’t lean back or forward). Place ball between ankles. Keeping hips on ground, lift legs. Slowly lower legs back to ground and repeat. Use obliques to lift.
- Pike Ups – Start in high plank position, feet on stability ball. The more leg that’s on the ball, the easier. While keeping legs straight, pull feet in by piking butt in air. Keeping core tight, lower legs back to high plank.
- Low Plank – With elbows on top of stability ball, tuck hips and keep butt down. Hold for 1 minute.
Make sure to keep your belly button pulled into your spine the whole time. This will strengthen the core and keep your back protected.
Comment with your favorite move!