How It Works
The ball acts as a unstable surface—much like a surfboard that moves right below you.
This forces the body to stay alert, recruiting the abs and deep core muscles TVA.
Which most conventional ab workouts leave untouched.
Add these 5 ball exercises to routine to hit your abs from all angles.
Ball Exercises
- T-raise
- Russian Twist
- Swiss ball plank
- Hip raise
- Swiss ball crunch
Try the 20-minute stability ball workout (at the bottom of this page) to train your abs, obliques, lower back, and work on deep core strength. You can also mix match any of the ball exercises in your workout at the gym or at home.
If you’re ready to build hard rock-solid abs and core muscles, grab your stability ball and let’s get rolling!
1. T-Raise
Step 1. Lie face down on the ball with your back flat and your chest and upper-body lifted off the ball. Allow your arms to hang straight down on either side of the ball with your palms facing forward.
Step 2. With your glutes engaged, tighten your abs and core and slowly raise arms laterally until they are parallel to the ground. Squeeze your shoulder blades back together. Pause 1-2 seconds, then slowly lower arms back to the starting position.
2. Russian Twist
Step 1. Lie with your upper-back and shoulders on the ball. Extend your arms in front of you with hands clasped together. Put your tongue on the roof of your mouth to stabilize your neck. Form a straight line from shoulders to your knees.
Step 2. Tighten your abs and core, and in one motion, rotate your torso from side to side, keeping feet on the floor and hips up align with the rest of your body.
