Having a strong, toned core is important for health, fitness, and aesthetics. Unfortunately, many people neglect core training altogether because they “hate sit-ups” or simply “don’t have the time.” We get it – situps may not be everyone’s cup of tea, and realistically it still takes time. another working out can be very strenuous, even though you know it’s good for you. Here’s the thing: you don’t need to do hours of sit-ups and other traditional core exercises to get a toned core. Today we’re sharing this 10-minute exercise ball workout to build your core strength.
If you’re not a fan of standard core training, a simple piece of workout equipment can be a complete game-changer. The exercise ball is a soft, inflatable rubber ball with a diameter ranging from three to five feet. You may have heard them referred to as stability balls or yoga balls, as they are frequently used in various forms of yoga. Also, some people use them when sitting at a desk instead of a chair. Exercise balls offer an incredible array of core workouts that you can use to build a strong, firm core that will keep your lower back healthy and grab some stares when beach season rolls around.
The following is a great 10-minute exercise ball workout to build your core strength. For exercises that require a static hold, perform two sets of 30 seconds, with 30 seconds of rest in between. For exercises that involve reps, perform two sets of eight to 12 reps with 60 seconds of rest between sets. Perform this workout at least twice a week.
Keep reading to learn more, and then don’t miss The 5 Best Core Rotation Exercises for Shredded Abs.
1. Exercise Ball Plank
The exercise ball plank is a variation of the classic plank exercise. The ball adds instability, further activating your core beyond the traditional plank exercise activation. The exercise ball plank isometrically targets your rectus abdominus, transverse abdominus, and obliques.
To perform the exercise ball plank, start with your forearms on the exercise ball with your elbows directly below your shoulders. Extend your legs directly behind you, plant your toes on the floor and engage your abdominal muscles. Keep your spine neutral and don’t let your hips sag. Hold for the target time.
2. Practice Ball Pass
The ball pass is similar to the basic V-up drill, but is more fun and also varied due to the use of the ball. This version is a little easier to execute with good control and form while still offering the benefit of increased stabilization. The practice ball pass hits your rectus abdominis and your transverse abdominis.
To perform a practice ball pass, start on your back with your arms extended above your head, holding the practice ball in your hands. Lift your legs and arms simultaneously while keeping them straight, bringing the ball back towards your feet. Grasp the ball with your feet, pinching it between the insides of your legs. Lower your arms and legs toward the floor while maintaining a slight bend in the knees. Reverse the movement and pass the ball through your hands.
3. Russian Twist
The Russian twist is a classic rotary core exercise that you can perform using a wide range of tools. It’s a little easier to use a smaller diameter exercise ball for this variation, but larger ones work as well. The Russian Twist Exercise Ball hits your obliques and rectus abdominis.
To perform a Russian twist on the exercise ball, start seated on the floor with your knees bent and your feet flat on the floor. Place the exercise ball between your hands and hold it at chest height. Lean back slightly and lift your feet off the ground, balancing on your glutes. Rotate your arms and torso to the right to gently tap the ball to the floor next to your right hip. Reverse the movement and turn to the left side by tapping the ball on the ground. Repeat on both sides for targeted reps (16 to 24 total reps, eight to 12 on each side).
4. Exercise balls
The exercise ball knee bend is a challenging exercise that hits your rectus abdominis muscles and hip flexors. A medium sized ball works best for this, but any sized ball is doable.
Start in a high plank position with your hands on the floor, shoulder-width apart and your shins resting on the exercise ball. Engage your core and slowly pull your knees towards your chest, rolling the ball towards your hands. Pause briefly, then slowly extend your legs to return to the starting position. Repeat for target reps.
5. Superman exercise ball
A well-balanced workout to build your core strength hits the muscles in your anterior and posterior chain core muscles. The Superman exercise ball is a great posterior core exercise that hits your glutes and spinal erectors, key muscles for postural health and lower back.
To perform a Superman exercise ball, start with your stomach on the exercise ball and your feet hip-width apart on the floor. Extend your arms straight out in front of you with your thumbs pointing up. Otherwise, place them behind your head. Engage your posterior core by pinching your shoulder blades together, raising your arms and chest, and squeezing your glutes. The range of motion may only be 6-10 inches, but focus heavily on the mind-muscle connection as you activate it. Take a short break at the top, then lower your body back down. Repeat for target reps.
6. Exercise Ball Bridge and Curl
The final exercise in our 10-minute exercise ball workout to build your core strength is another posterior chain exercise for the glutes and hamstrings. The exercise ball bridge is the ball variation of the traditional glute bridge. However, it also combines a hamstring curl with the bridge due to the mechanics of the exercise as a whole. The main muscles targeted are your glutes and hamstrings. When performing the exercise, aim for a flat angle between your legs and your torso when you’re at the peak of the movement.
To perform exercise ball bridges, lie on your back with your feet flat on the exercise ball, knees bent at a 90 degree angle. Place your arms at your sides with your palms down for stability. Engage your core and lift your hips toward the ceiling, lifting your butt off the floor and creating a straight line from your knees to your shoulders. Once your hips are elevated, curl your feet toward your buttocks, rolling the ball slightly toward you. Reverse the movement with control. Don’t flop. Repeat for target reps.
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