Core Stability Ball Workout

by Ashley Dale Grant | Jul 10, 2015 | Body Weight Workouts, Members | 83 comments

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Core Stability Ball Workout
Print Workout Here

Let’s dust off our stability balls and work your deep transverse abdominals today. This workout isn’t the biggest sweat session I’ve ever had, but as I write this a couple days later, I can tell you it most certainly worked!! Today I only need 27 minutes of your time – let’s do this!!

What you will need:

Stability ball (could also use a Ugi ball or nothing at all!)

Warm-Up:

45 seconds jumping jacks and 15 seconds of burpees x 3

Workout: Complete each of these exercises for 45 seconds on and 15 seconds off for a total of 4 sets.

Plank on the ball – Dig your elbows into the stability ball and keep your chest directly over top of it while you hold yourself up in a plank.
Modification without ball: Low plank on the floor
Push-ups w/ draw-ins on the ball – With your hands on the ground and your chins on the ball (knees if you want it a little easier) complete 1 push-up to 1 draw in with both knees.
Modification without ball: Complete 1 push-up to 1 mountain climber
Hamstring curls – Lying on your back with your feet on the ball, lift your hips up nice and high while you dig your heels into the ball so you can pull it in towards your bum. The idea here is to keep your hips as high as possible while you complete the exercise.
Modification without ball: In a bridge post (feet hip distance apart with hips up in the air) gently drop your hips and then lift them higher towards the ceiling and squeeze your butt to get a nice butt workout.
V-sit twists with ball in-between feet – Sitting on your butt, lean back and hold yourself up using your elbow. From here squeeze the ball between your feet and then lift your legs and twist the ball to work the inner thigh and lower abs.
Modification for lower back: Lie down onto your back and place your hands under your bum to complete the same exercise.
Modification without ball: Complete the same exercise sans ball!
Ball pass from hands to feet – Lying on your back, leave your head on the ground and push your lower back into the ground to really contract the abs. From here, with the ball between your hands, lift your arms and legs at the same time so you can pass the ball to your feet. Lower to a hover, and bring back up to repeat.
Modification for lower back: If this bothers your lower back at all, bend your knees and don’t drop your feet down as far in-between so you can keep your lower back on the ground.
Modification without ball: Complete a V Sit moving from seated position to lying on your back, moving with your exhale as you come up.

Ball squeezes with keagles – Lying on your butt with your knees bent, place the ball between your knees and push your lower back into the ground. From here, squeeze the ball to work the inner thigh, but also concentrate on squeezing your lady parts and doing some keagles too.
Modification without ball: Do the same squeezes but lift your hips off the ground while doing it.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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83 Comments

Jessica Sabiston on July 10, 2015 at 6:32 am

Whew! Hardly had the energy this morning but I got it done!!
Reply
- Ashley Dale Grant on July 10, 2015 at 9:25 am
  
  I can’t believe you did this!! You’re a machine Jess!
- Jessica Sabiston on July 10, 2015 at 9:42 am
  
  I slept funny a couple of nights ago so my neck is sore and I had to modify a bit, on top of three hours sleep last night, you can bet I will be napping later and probably won’t be able to walk tomorrow! Lol
- Ashley Dale Grant on July 10, 2015 at 10:09 am
  
  Haha yes napping for sure or crashing hard later! Maybe some neck stretches? !
Kaitlin Keefer on July 10, 2015 at 7:19 am

Really loved this one!! Happy Friday :)
Reply
- Ashley Dale Grant on July 10, 2015 at 9:26 am
  
  Awesome! Happy Friday to you Kaitlin!
Kyla Thistle on July 10, 2015 at 7:24 am

Well we asked for it!!! Those planks were the best (worst LOL)
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- Ashley Dale Grant on July 10, 2015 at 9:26 am
  
  Haha you sure did!!! Enjoy your trip lady!!
Kathryn on July 10, 2015 at 7:32 am

Done!
Reply
- Ashley Dale Grant on July 10, 2015 at 9:26 am
  
  👌
Patricia Best on July 10, 2015 at 8:35 am

That was tougher than I expected! A great Friday workout! Thanks!
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- Ashley Dale Grant on July 10, 2015 at 9:27 am
  
  You’re more than welcome! Enjoy your weekend!!
Kim Judd on July 10, 2015 at 8:58 am

Done
Reply
- Ashley Dale Grant on July 10, 2015 at 9:28 am
  
  💪
Angelika Henning on July 10, 2015 at 9:38 am

Love!!! Keep the balls coming!
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- Ashley Dale Grant on July 10, 2015 at 10:09 am
  
  More balls more balls!
Jillian Churly on July 10, 2015 at 9:52 am

Done! Happy Friday!
Reply
- Ashley Dale Grant on July 10, 2015 at 10:10 am
  
  Beauty! Happy Friday to you Jillian. Have a wonderful weekend.
Catrina on July 10, 2015 at 10:10 am

Done!
Reply
- Ashley Dale Grant on July 10, 2015 at 10:15 am
  
  Boom! Enjoy your weekend!
Rebecca Procter on July 10, 2015 at 10:15 am

That was great, haven’t worked my abs that much in a while!
Reply
- Ashley Dale Grant on July 10, 2015 at 11:49 am
  
  I bet, your daughter isn’t that old. They’ll be sore the next couple days!
Michelle Fraser on July 10, 2015 at 10:51 am

Wow! This is probably in my top 2 of your workouts I found most challenging but it’s probably also in my top 2 favourites to date!! I was actually going to ask you for a hard-core core workout so that definitely delivered!! It’s definitely one I’ll go back to to see how much I can improve because my core is for sure my weakest at this point. Thanks again Ashley! Now I’m as beach ready as I can be for tomorrow lol. Have a great weekend!
Reply
- Ashley Dale Grant on July 10, 2015 at 11:50 am
  
  Oh yeah I’m glad you enjoyed it! Have fun thinking about me on the beach when you’re laughing. Enjoy your day and let me know how you do when you come back to this workout!
Theresa Fisher on July 10, 2015 at 11:31 am

wouch…that was awesome. feel it all over.(and probably over again tomorrow :) )
Reply
- Ashley Dale Grant on July 10, 2015 at 11:51 am
  
  So happy you ladies are enjoying this!!! You’ll be feeling extra tight when you laugh over the weekend.
Jennifer King on July 10, 2015 at 12:42 pm

More balls please! That was an awesome core workout! Loved it!
Reply
- Ashley Dale Grant on July 11, 2015 at 11:54 am
  
  You would say that! More balls coming your way Jen!
Jennifer Wiggans on July 10, 2015 at 5:13 pm

Happy Friday :)
Reply
- Ashley Dale Grant on July 11, 2015 at 11:54 am
  
  Hope you’re enjoying your weekend Jen!!
Rosilyn Boone on July 10, 2015 at 8:36 pm

done
Reply
- Ashley Dale Grant on July 11, 2015 at 11:57 am
  
  Friday workout = dedication! Good one Rosilyn!
Allison Hart on July 10, 2015 at 9:33 pm

that was fun! thanks ashley!
Reply
- Ashley Dale Grant on July 11, 2015 at 11:58 am
  
  You’re welcome Allison! Hope you enjoyed it. Also sorry about the Facebook page. I would have sworn I added you, and feel just awful about missing it.
Anna Fischer on July 11, 2015 at 9:52 am

That was awesome!
Reply
- Ashley Dale Grant on July 11, 2015 at 11:58 am
  
  Excellent glad you enjoyed it!!
Rita Campbell on July 11, 2015 at 9:54 am

To be honest, I didn’t care for this one too much. Can’t love them all I guess! I think my stability ball was too large and possibly over inflated. It works well for Eric, but he’s 8 inches taller than me. I did the first three exercises on the ball, then scrapped it for the rest.
Reply
- Ashley Dale Grant on July 11, 2015 at 11:59 am
  
  That is A-OK Rita! You’re more of a weight Rockstar and that’s totally cool. At least you tried and didn’t stop. Surely even the modifications will really hit your core tomorrow.
Kristin Collins on July 11, 2015 at 11:22 am

Just did this beauty on my parents deck with my mom back in Whitby. She was a rock star and this was a goody now we are off to rock a second one! I guess I know where I get it from!
Reply
- Ashley Dale Grant on July 11, 2015 at 12:00 pm
  
  Woah!! Please high five your mom for me. Apple doesn’t fall from the tree in your family. You guys are awesome!
Patricia Patricia on July 11, 2015 at 11:41 am

Great change. Ty Ash
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- Ashley Dale Grant on July 11, 2015 at 12:00 pm
  
  You’re welcome Pat! Enjoy this beauty day!
Kristin Goodwin on July 11, 2015 at 1:55 pm

Done! Those push-ups/draw-ins were killer!
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- Ashley Dale Grant on July 12, 2015 at 4:19 pm
  
  Definitely my hardest as well!
Andrea Was on July 12, 2015 at 4:22 pm

I need more practice with the stability ball but overall good workout!
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- Ashley Dale Grant on July 12, 2015 at 4:23 pm
  
  Oh excellent I’m glad you liked it. One of the workouts to come back to and practice Andrea ;)
Ashley Gabel on July 12, 2015 at 8:44 pm

Great workout I never really use the Stability Ball anymore just the ugi ball. Going to start using it again.
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- Ashley Dale Grant on July 13, 2015 at 9:00 am
  
  Awesome! Glad to hear that Ash!
Leslie Sansom on July 13, 2015 at 10:03 am

Loved it! Felt like a Pilates workout and I will def be coming back to this one to work my core! You made me laugh out loud and lose my ball while you were chastising Pantera!
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- Ashley Dale Grant on July 13, 2015 at 12:57 pm
  
  Awesome glad to hear you liked it!!! Glad I helped you workout the laughing muscles too!!
Lisa Ashbourne on July 13, 2015 at 10:58 am

Absolutely loved this one! I almost fell off my ball with your fart comments! Hahaha
Reply
- Ashley Dale Grant on July 13, 2015 at 12:58 pm
  
  Haha yes I wanted to assure you ladies I wasn’t letting them rip every rep lol. Glad I helped you laugh!
Ashley Savage on July 13, 2015 at 9:38 pm

Well I’m late to this as usual by its done however I have zero stability lol it was actually hilarious
Reply
- Ashley Dale Grant on July 14, 2015 at 5:35 am
  
  Late is better than never Ash!! Keep rocking it.
Amanda McCauley on July 14, 2015 at 8:16 am

No ball but loved this even without! Definitely will feel this when I’m laughing tomorrow!
Reply
- Ashley Dale Grant on July 14, 2015 at 10:23 am
  
  Beauty!! That’s what i like to hear!!
Brittney Boone on July 16, 2015 at 10:20 am

Love this one!!! (I was on a mini-vacation and didn’t work out once…back at it today!)
Reply
- Ashley Dale Grant on July 16, 2015 at 11:46 am
  
  Sometimes that what mini vacations are about!! Welcome back!!
Jo-Anne Harvey on July 19, 2015 at 12:30 pm

That rocked! loved that you changed it up using the ball….more please :) I am a little behind because of vacation….however I did remain active a lot of the time…just not always on-line training…

Thanks Ashley!!!!
Reply
- Ashley Dale Grant on July 19, 2015 at 2:32 pm
  
  Oh good glad you liked it! Hope you had a great trip Jo!!
Angela Stroud on July 21, 2015 at 7:04 am

Been a while but got one in. Really loved but glad no one was watching…. I looked like a wobbly klutz lol
Reply
- Ashley Dale Grant on July 21, 2015 at 8:38 am
  
  Angela! So cool to see you joining me on here. The beauty is that it doesn’t have to look pretty or perfect…just sweaty as shit!
Paula Jackson on July 25, 2015 at 12:19 pm

Great work out! I’m definitely going to be feeling this one tomorrow. Thanks Ashley
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- Ashley Dale Grant on July 25, 2015 at 5:04 pm
  
  Paula nice seeing you on here! Glad you felt it and will be reaping the benefits tomorrow ;)
Krista McLean on July 27, 2015 at 12:04 pm

Finally got around to trying this one. It was great!
Reply
- Ashley Dale Grant on July 27, 2015 at 4:27 pm
  
  Oh awesome! Glad you liked it lady!
- Krista McLean on July 28, 2015 at 9:33 pm
  
  My abs are KILLING me today! Love it!!
- Ashley Dale Grant on July 29, 2015 at 8:10 am
  
  Haha amazing!
Leslie Sansom on October 27, 2018 at 5:39 pm

Back at it! Still love it! More balls please!;)
Reply
amandanicole on July 19, 2020 at 10:34 am

Loved this workout! My knees have been really bugging me so it was a great break for them and I was still able to get an awesome sweat on!
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- Ashley Dale Grant on July 23, 2020 at 8:23 pm
  
  Totally!! Make sure you bookmark this one so you can come back to it when your knees feel a bit sore!
Jennifer Wiggans on July 22, 2020 at 6:36 am

Thanks again!
Reply
Kendra Lawrence on July 22, 2020 at 11:47 am

Going to feel this one for sure!
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- Ashley Dale Grant on July 23, 2020 at 8:18 pm
  
  I have no doubt you will!! HEHE
slambs5 on July 22, 2020 at 11:53 am

Those ball passes lol! Thks much
Reply
- Ashley Dale Grant on July 23, 2020 at 8:18 pm
  
  You’re welcome Sandie!!
JCleary79 on July 26, 2020 at 12:13 pm

Don’t have a stability ball – but still felt every minute of that one!
Reply
- Ashley Dale Grant on July 28, 2020 at 2:23 pm
  
  I bet it was!!
angashwin on July 26, 2020 at 5:04 pm

One of my favourite workouts! Love the stability ball! Thank you!
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- Ashley Dale Grant on July 28, 2020 at 2:22 pm
  
  You’re most welcome!!! Make sure you bookmark it as a favourite you can come back to!
SHERRYEKSTROM on July 28, 2020 at 10:18 am

Catching up from last week and wowza my abs are feeling that! Great workout ?
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- Ashley Dale Grant on July 28, 2020 at 2:18 pm
  
  I’m glad you enjoyed it!! Your abs will help the back!!!
April Patch on August 7, 2020 at 4:21 pm

Done – finally!
Reply

Core Stability Ball Workout

83 Comments

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