8 Yoga Ball Workouts for Toned Core
Whether your goals are to get better, to add new exercise to your routine, to add more pleasure and clarity to your life, or to feel more confident, time has never been better. Are you joining us for the Love Your Body series? Offer the next six weeks to be your best version — physically and mentally. By joining, you will find tons of exercise, nutrition tips, inspiration, and a group of amazing, inspiring women to enjoy.
Today we share a plan that will give you the opportunity to achieve all of your goals. These yoga ball exercises for abs will leave you feeling relaxed and energized. Most of your energy comes from your course, so it is important to challenge yourself when you are working on it. Only a muscle group you can work on every day.
Before we proceed, an immediate note: If you experience any pain while performing any of these exercises, stop and seek medical attention immediately. Work with a personal trainer if you are unsure about your ability to perform the movements below in the correct form.
Keep learning the five yoga balls you can do today. For each step below, complete three sets of 15 repetitions.
Release
Roll-out (or plank saw) records the lower abdominal muscles. You will burn all of your spine, shoulders, and arms, too.
- Stand with your feet apart at hip width and place your hands on the back edge of the yoga ball.
- Push the ball away from your body and pull the ball, measuring your arms against the plank.
- Using your lower abs, return the ball to your body and stand upright.
- Complete 15 repetitions.
Pike
Pike is an advanced step that records your context and lower abs. You will also feel your shoulders and chest getting easier over. Involve your spine, and do not let your back bend or drop.
- Put your feet on the ball with your body in a wooden position with your hands straight under your shoulders and your spine together.
- Roll your toes into a yoga ball and bring your hips up. Lower your back down.
- Complete 15 repetitions.
Crunches
The yoga ball crunch strengthens the entire rectus abdominus (six-pack abdominal muscles). An additional extension to the ball allows for more muscle activation and significant burnout. Make sure the movement comes from your abs and keep your hips in place.
- Lie down on a yoga mat to support your back. Make sure your head is placed outside the ball.
- Bend your knees in front of you with your feet separated at hip width to support you.
- Put your hands behind your head and bend over slightly.
- Use your spine, making sure you avoid pulling your neck forward as you do exercises.
- Complete 15 repetitions.
Mountains
Mountain climbers straighten your abs and shoulders, especially if you practice yoga. Increased instability burns your entire spine as you work to maintain balance.
- Start by placing your hands firmly on the ball while your body is in a wooden frame.
- Keep your back straight and your spine straight, raise your right knee to your chest and bring it back down.
- Repeat with your left leg.
- Complete 15 repetitions on each side.
Twists
Yoga ball twists sculpt your obliques, which are the muscles on the side of your abdomen. These muscles are the largest of your abdominal muscles and help support you as you bend and rotate, protecting your spine.
- Keep your body in shape, so yoga poses support your head and upper body.
- Stretch your arms over your chest while holding the dumbbell.
- Turn your upper body in one direction. Go back in the middle, then roll over to the other side.
- Complete 15 repetitions on each side.
Reverse Crunch
This movement works on the abs, oblique, glutes, and hip flexors. Be careful not to lower yourself too quickly, which could bump into the ball and move your body, increasing the risk of injury. Stay slow and in control.
- Lie on the mats with your arms at your sides and your glute and legs on the ball.
- Rub your heels into a ball, pushing it against your glutes to hold and stabilize.
- Press down with your arms and bend your lower body to lift your glutes and lower down, taking the ball with you.
- Slow down and return to the mat to complete one repetition.
- Complete 15 repetitions
Lifting the Leg
Using a ball to lift the legs takes firmness upwards. If you need to, you can put your hands under your lower back. Take the ball as close to the ground as your body allows without bending your back.
- Lie on your back with your legs straight and the ball between your ankles.
- Raise your head and shoulders slightly from the floor with your arms up to your sides with your hands raised from the floor, palms facing down.
- Tighten your spine and press your inner thighs and ankles into the ball. Raise your legs at an angle of 45 degrees.
- Slowly lower the ball toward the mat until it touches the ground, without bumping or slipping away.
- Complete 15 repetitions
V-Pass
This is an advanced movement and will burn your entire abdominal wall. Take the ball as close to the ground as your body allows without bending your back.
- Sit down and put the ball between your feet. Lie on the back of the mat and stretch your arms out.
- Tie your spine and connect your upper and lower body at the same time. Pass the ball from your feet to your hands, then stretch your arms behind you while you lie on the floor.
- Tie your back up again and lift to put the ball between your feet again. Slowly lower back to the starting position, alternating between the feet and the hands and back.
- Complete 15 repetitions
Idolo Tuck
Like a pike but slightly stronger, the knee facing the chest will work with your shoulders while helping you build stability and balance of a full body.
Walk on all fours with your upper body on the ball with your hands and feet on the floor, legs back, and hands down on your shoulders.
Tie your spine and slowly move your hands forward until your upper thighs or knees rest on the ball in place.