So you are looking for a quick, but challenging CORE stability workout you can do in the comfort of your own living room? Well you have come to the right place! I am happy to share with you one if my favorite CORE routines that have kept my CORE Strong and toned over the past few years using only a stability ball!

Don’t have a ball? Don’t worry I will give you ideas on how to do the same exercises without a ball

Exercises look way to advanced for you? Don’t worry I will give you options on how to make each exercise less difficult

Don’t like working out at home? Don’t worry, you can do this routine at the gym, at the park, or anywhere!

Why No sit-ups? Check out this article about why I don’t do sit-ups to keep my abs looking toned 🙂

Ok, let’s get to the workout!

Michelle’s CORE Stability

This can be done after a workout, or as a workout on it’s own if you just want to work on your CORE stability while watching tv in your living room.

How do we do it?

—— do one set of each exercise until you have completed all of them once – then go back to exercise 1 and repeat the circuit 2-3 times———

1. Kneeling Ball Roll out x 10-15

2. Stability Ball Glute Bridge x 10-15

3. Ball Squeeze Side Plank x 20-30 seconds per side

4. Stability Ball Plank x 30 seconds – 1 minute

5. Stability Ball Mountain Climber x 20-30 reps

6. Added Optional Bonus: Stability Ball Side Plank x 20-30 seconds per side

Exercise 1:  Kneeling Ball Roll out

1. Hardest (Pic 1) let your toes come off the ground as you fall forward

2. Easier (Pic 2) keep your toes on the ground as you fall forward for more stability

Coaching tips:

• start with your body upright and lead with your hips as you fall forward keeping your abdominal region tight and not letting your lower back arch.
• Only roll out until you feel a pull in your abs and then roll your body back to upright position
• You SHOULD NOT feel this exercise in your lower back or neck, if you do stop immediatley

Exercise 2: Stability Ball Glute Bridge

1. Hardest (pic 1) put your hands across your chest

2. Easier (no pictured) place the ball against a wall or in a corner for more stability, or put your hands on the floor beside your body to help stabilize your body as you go up and down.

3. Don’t have a ball? Perform this same exercise with your heels on the ground instead of on a ball

Coaching Tips:

• To begin, lay on your back with your knees bent and just your heels on the ball
• Before raising your body up, squeeze your abdominals, glutes, hamstrings and then raise your body up as high as you can until you feel your glutes and hamstrings working really hard, then lower your body back down

Exercise 3: Ball Squeeze Side Plank

1. Hardest (pic 1)

2. Easier (no pictured) perform the same as option 1, but put the ball in a corner or have someone hold it stable for you

3. No ball? Just perform a basic side plank without the ball

Coaching Tips:

• Before you raise up, make sure you are stable, use your top hand to help boost your body up into the side plank (if you need to keep it on the floor for stabilization that’s ok, if not you can raise your top arm as pictured below.
• While you are holding the side plank, be sure you are squeezing your obliques (ab muscles on the side) on the bottom side and squeezing the ball between your legs.
• Try to keep your neck in a neutral position and make sure your bottom elbow is right underneath your shoulder

Exercise 4: Stability Ball Plank

1. Hardest (pic 1) just hold a plank on stability ball

2. Easier (not pictured) put the ball in a corner or against a wall for increased stability

3. Easiest (not pictured) just hold a plank with your elbows on the floor

Coaching Tips:

• When planking make sure your shoulders are right underneath your elbows and your body is not resting on your forearms
• Be sure to keep your abs pulled tight, back is flat with no arch in your lower back, and contract your quads to keep your legs straight
• If you feel pain in your lower back or shoulders stop immediately

Exercise 5: Stability Ball Mountain Climbers

1. Hardest (pic 1) perform with elbows on a ball in open space – slow and steady!

2. Easier (not pictured) put the ball in a corner or against a wall for more stability

3. Easiest (not pictured) perform with your elbows on a chair, bench, couch, or on the floor

Coaching Tips:

• All rules same as the plank, only once you are stable, bring one knee towards the opposite elbow without letting your hips twist
• Squeeze your abs and keep your bum down- your body should remain in a straight line even when raising your knee.
• your should feel it right across your stomach if you begin to feel it in your low back stop immediately.

Extra Added Challenge Exercise: Stability Ball Side Plank

1. Hardest (Pic 1) – perform in open space with just elbow on the ball

2. Easier (no pictured) – put the ball against a wall or in a corner or put your feet against a fall for added stabilization

Coaching Cues:

• Make sure you elbow is right underneath your shoulder and put your bottom leg in front of your top leg
• Squeeze the obliques on the bottom side to make sure your hip does not drop down & keep your neck neutral

Have fun with this workout and if you start with the easier version of the exercises, as you get stronger after a few weeks keep challenging yourself with the more difficult version.  You will be amazed at how strong you can get by doing this program just 2-3 times per week 🙂

let me know how it goes and leave a comment below!

Michelle 🙂

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