She Strengthens

Unlock the Power of Your Core with a Stability Ball

Boost Stability and Strength

Your core muscles play a vital role in providing stability and strength for various activities, from lifting weights to dance cardio. By incorporating a stability ball into your workout routine, you can improve your overall fitness and enhance your abs.

The Science Behind Stability Ball Workouts

Studies have shown that working out with a stability ball can increase strength in the core, back, and glutes, particularly among older adults. Additionally, it can help alleviate chronic low back pain by reducing the weight on back muscles. For runners, a strong core can improve balance, endurance, and overall running efficiency.

Getting Started with a Yoga Ball Ab Workout

To begin, grab a yoga ball (also known as a stability, fitness, or Swiss ball) and ensure it’s the right size for your height. Focus on bracing your core, rather than just sucking in your belly, to activate more of your core muscles.

10 Essential Yoga Ball Ab Exercises

1. Stability Ball Crunch: Lie faceup on the ball, with your feet on the floor and hands behind your ears. Crunch your upper body upward, raising your shoulders off the ball and tucking your chin to your chest.

2. Stability Ball Oblique Crunches: Start in the same position as above, then crunch up and to the right, lifting your shoulder blades off the ball and rotating your upper body. Repeat on the left side.

3. Stability Ball Knee Raise: Balance on the ball with your core braced, lift one foot off the ground, and bring your knee toward your chest. Slowly replace your foot, then repeat on the other side.

4. Stability Ball Bicycle Crunch: Crunch up, simultaneously raising one knee toward your chest and rotating your upper body to touch the opposite elbow to knee.

5. Stability Ball Tuck: Start in a high plank position, with your wrists under your shoulders, core engaged, and top of your feet resting on the ball. Keep your hips level and use your core to pull your knees toward your chest.

6. Stability Ball Pike: Engage your core and pull your feet toward your arms, keeping your legs straight and hiking your hips high.

7. Stability Ball Forearm Plank Jacks: Start in a forearm plank position, with your forearms on the ball, legs extended, and core braced. Jump your feet wide, then quickly jump them back together.

8. Stability Ball Hip Thrust: Lie faceup on the floor with your legs nearly straight, heels resting on the ball, and hips lifted off the floor. Engage your core and pull the ball toward you by bending your knees.

9. Stability Ball Hands-to-Feet Pass: Lie faceup with your legs extended and arms stretched overhead, holding the ball between your hands. Crunch up, engaging your core and lifting your shoulders, arms, and straight legs all at once.

10. Stability Ball Wall Side Crunch: Start with your right side on the ball, legs extended so your feet touch the wall. Place your hands behind your ears and brace your core. Do a side crunch by drawing your left elbow up, engaging your obliques.

Remember to pick 3-4 exercises and add them to your cardio day or integrate them into your strength workout. Complete 2-3 sets of 8-12 reps, and don’t forget to focus on bracing your core throughout each exercise. Happy working out!