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15-20 Minute Core Yoga Ball Workout

 

A good ole’ fashioned yoga ball is one of the best, and simplest pieces of workout equipment to always have on hand. Whether you use it for effective at-home workouts (strength training, improved balance and yoga moves) or to sit on at your work desk, a yoga ball (also called stability ball, Swiss ball, or fitness ball), is ideal for expertly working your core. And, when you strengthen your core muscles, you can improve posture and total body strength as well.

In this article, we’re going to reveal an effective core yoga ball workout that you can do anytime, anywhere – and you can complete the entire thing in about 15-20 minutes! We’ll also demonstrate the many uses of the 310 Gym and how the simple but effective equipment can help you stay in shape, starting with a rock-solid core.

A strong, sturdy core is the literal powerhouse and physical center of your entire body. When you strengthen your core muscles, you simultaneously strengthen your back, making it much easier to do other tasks, such as running or even just bending over to pick up items off the floor.

The bottom line is that a strong core equals a strong and well balanced body, and we’ll admit that it looks pretty great too - ready for bikini season! Plus, studies show that a yoga ball really can work to help tone, tighten, slim and strengthen your body, especially as you age.

Doing ab yoga ball workouts can help…

  • Improve strength
  • Increase endurance
  • Enhance flexibility
  • Restore balance
  • Relieve lower back pain (especially associated with too much sitting or a sedentary lifestyle)

310 Yoga Ball: Convenient Fitness Essential

310 nutrition yoga ball with pump

Before we get into the core yoga ball workout, we want to let you know about the 310 at-home gym, which is incredibly useful right now because it provides everything you need to do quick, effective workouts in the comfort of your own home.

Hint: Lots of family-friendly options as well!

As part of the at-home gym, the yoga ball is the perfect size to do effective ab yoga ball workouts, or even to use as a core-strengthening chair. The anti-burst material is strong and sturdy, and there’s also an included hand pump for super-easy inflation.

You’ll find various exercises and at-home gym routines in the 310 Nutrition Community as well as the 310 Nutrition Gym Community on Facebook – in addition, there’s a fun and motivating 21-day fitness challenge happening right now in the community.

Quick & Efficient Core Yoga Ball Workout

Finally, the workout you’ve been awaiting! Before attempting the routine below, make sure you’re familiar with what it feels like to exercise with a yoga ball, as it’s quite different than sitting on a normal surface. Being on a yoga ball provides an “unsteady” feeling, which is exactly how it strengthens your core to steady your body.

Make sure you brace your core while doing these exercises, which will also help you complete them. Take the entire thing at your own pace and fitness level, especially if an ab yoga ball workout is new to you. Eventually, it should take about 15-20 minutes to complete the following workout, but feel free to use a little more time if you’re just starting out!

Here's the workout, tutorials included below! 

Circuit 1: 5 minutes AMRAP (as many reps as possible)

  • Stability Ball Crunches
  • Stability Ball Plank To Pike
  • Stability Ball Tucks 

Circuit 2: Repeat 3-4x w/ 15 second rest between each round

  • 30 Second Stability Ball Hand-To-Feet Pass
  • 30 Second Stability Ball Ab Pendulum
  • 30 Second Stability Ball Leg Lowers

Circuit 3: Repeat 2x w/ 15 second rest between rounds

  • 30 Second Stability Ball Bicycle Crunch
  • 30 Second Stability Ball Plank
  • 30 Second Stability Ball Twisting Mountain Climbers
  • 30 Second Stability Ball Right-Side Side Plank (feet on ball)
  • 30 Second Stability Ball Left-Side Side Plank (feet on ball)

 

Circuit 1 Tutorial

Stability Ball Crunchesstability ball crunches

    Stability Ball Plank To Pike (pike on shins for beginner or pike on toes for more advanced)

    Stability Ball Tucks

    Circuit 2 Tutorial

    30 Second Stability Ball Hand-To-Feet Pass

    30 Second Stability Ball Ab Pendulum

      30 Second Stability Ball Leg Lowers 

      Circuit 3 Tutorial

      30 Second Stability Ball Bicycle Crunch

      30 Second Stability Ball Plank

      woman doing a plank on yoga ball

      30 Second Stability Ball Twisting Mountain Climbers

      30 Second Stability Ball Side Plank - each side (feet on ball)

         

        Ready to get the most out of your at-home workouts?! Shop 310 Gym equipment here, and check back on the 310 Blog for more easy at-home workout routines you can squeeze into your day. Plus, don't forget to join our 310 Nutrition Community to connect with others on their personal health and fitness journeys!

         

        Sources:

        https://journals.lww.com/nsca-jscr/Fulltext/2010/11000/Effects_of_Swiss_Ball_Core_Strength_Training_on.19.aspx

        https://www.jstage.jst.go.jp/article/jpts/29/12/29_jpts-2017-401/_article

        https://greatist.com/move/abs-workout-best-stability-ball-moves-for-your-core

        https://www.verywellfit.com/core-exercises-on-the-ball-1230745

        https://dailyburn.com/life/db/stability-ball-exercises-ab-workout/

        Written by:

        Sierra Rodriguez

        310 Nutrition - Nutritionist & Health Coach

        Sierra Rodriguez is a Nutritionist and Health Coach for 310 Nutrition helping to educate and motivate individuals to live their best, healthiest lives. She graduated with a Bachelors of Nutrition Sciences from the University of Nevada Las Vegas and continues her studies pursuing her BSN, RN at Roseman University. Sierra [...]

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