This stability ball ab workout will target your entire core with just a few exercises. You’ll strengthen your abdominals, obliques, and low back with just a ball.
Who doesn’t want more ab workouts… I mean, seriously?! It is one of the MOST requested workouts I get!
This quick little series is one that I have done tonsssss of times when I’m short on time, or want a little extra burn!
It combines using the stability ball — a Live Fit Girls favorite — with a weight for some serious abdominal strengthening. Double duty?? YES, please!
Pilates with the Stability Ball
Total Body Stability Ball Workout
Stability Ball Ab Workout
Dumbbell Ab Curl on the Ball
Start sitting on the ball holding each end of a dumbbell in your hands. Carefully walk your feet forward, and roll onto the ball until the ball is supporting your lower back. Hold the dumbbell at your chest and then extend your torso backwards over the ball. Keeping the ball and your legs stable, curl your torso back up over the ball. Repeat 15 ab curls.
Dumbbell Oblique Twists on the Ball
Remain in the same position as your regular ab curls on the ball. But this time, when you curl up start rotating your torso to the RIGHT. Then lower back down through the center, and curl and rotate up to the LEFT. Repeat twisting side to side in each curl up for a total of 10 twists on each side.
Continue sitting on the stability ball, but walk your feet out even farther so that your hips are off the ball and your upper back and head is supported on the ball. You should be in a sort of bridge position. Extend the dumbbell up towards the ceiling with straight arms. Then keeping your legs and hips as steady as possible, Twist your torso to the RIGHT bringing the dumbbell with you. Return back to the center position, and then twist to the LEFT. Continue twisting side to side for 10 repetitions on each side.
Dumbbell Ab Curl
Come down onto the mat, laying your back on the mat, and resting your calves and feet on the stability ball. Continue holding the dumbbell by each end, but extend your arms out straight in front of your chest. Once again, keep your legs and hips stable as you curl your upper torso, bringing the dumbbell towards your knees. Lower your chest back down and repeat 15 times.
Dumbbell Oblique Twists
Continue just as you did with the dumbbell oblique curls, but start to add in a rotation form your torso. As your curl up, twist towards the RIGHT, drawing your abs in deeper, then lower your chest back to the center. Repeat twisting towards the LEFT, and then back to center. Continue side to side for 10 repetitions on each side.
Come down onto your knees on the mat with he ball in front of you. Roll your stomach over the ball, and walk your hands forward so that your legs or feet are on the ball (the closer the ball is to your feet, the harder the exercise is, so if you need to modify, have the ball on the thighs). Walk your hands so that they are directly under your shoulders. Engage your abs keeping a straight line from your head to your toes the entire time. Hold for 20-30 seconds.
Knee Tucks on the Stability Ball
Stay in your plank with your feet on the ball, and hands under your shoulders. Keep your shoulders steady as you use your abs to pull your knees into your chest lifting your hips slightly up. Then extend your legs back out straight to your plank without letting your hips drop. Complete 10 repetitions.
Like this stability ball ab workout? Send me a sweaty selfie on Instagram once you’ve completed it!