Today I have a stability ball core workout I want to share with you that I’ve used with my clients over the last several years. What I love about this routine is that you can do it at your gym or at home, all you need is a stability ball and a mat. What I also love about this routine is how you an incorporate it into your current exercise plan as it is quite versatile. On top of that, I also love how it incorporates some basic pilates exercises, as you will see below.
The routine consists of 15 exercises which are performed in sequence. It’s set up so that you can transition from one exercise to the next quite seamlessly. You can use this routine in a few ways:
1. As a warm-up to a strength training workout.
If you decide to use it as a warm-up to a strength training routine, I recommend to go through the routine 1 x.
2. As a “workout finisher” to any workout, whether it is strength, or cardio interval based.
As a workout finisher, you can tack this on at the end of your workout if you want to emphasize your core and butt a little more. I would recommend going through this 1x and sticking to the higher rep range given.
3. On it’s own as a core and butt workout.
You can also use this workout as a home routine, or as a workout between strength training sessions. If you approach it this way, I would recommend going through the circuit 2-3 times.
Stability Ball Core Workout
- Ab flexion x 8-12
- Leg extension in flexion x 8-10
- Ab flexion with leg extension x 8-10
- Oblique twists x 4-6/side
- Double leg stretch x 3-5
- Hip bridges x 8-12
- Leg curls x 10-12
- 1-leg hip bridge x 4-6/leg
- Straight leg bridge x 8-12
- Rollouts x 4-8
- Reverse hyperextensions x 8-12
- Leg circles x 4-8/direction
- Scissors x 4-8/leg
- Knee tucks x 4-8
- Push-ups x 4-10
This is one of the workout routines that I use with my online clients and with the Lean Body Challenge, our 28-day online nutrition and lifestyle program.
We’re starting the next round in January, and if you liked this workout and are ready to lose weight without dieting or overexercising, we’re offering an Early Bird special which is a $50 discount off enrollment. If you’d like more information, be sure to click below.