Strengthen Your Abs and Core with this Stability Ball Workout

You can do this abs routine virtually anywhere. All you will need is a stability ball and an exercise mat. It is the perfect routine to do at home or it can be done in the gym.

This routine is anything but boring, and it is highly effective. With this routine, you will be hitting your muscles from a variety of angles. First with the ball v-up transfer, you will be focusing on your rectus abdominis, lower and upper. The second exercise the side crunch, the emphasis will be on the internal and external obliques. Finally with the Swiss ball bridge, you will be focusing on your transverse abdominis.

It is so effective that you won’t be doing a lot of sets or a lot of reps. You can kiss all of those crunches good-bye. Pair this routine with clean eating and keep your caloric intake in check, and the results will follow.

First you will want to select a ball that is appropriate for your height. Listed below are some general guidelines to go by.

General height guidelines

  • 4’6”-5’0” tall-45 cm ball
  • 5’1”-5’7”tall-55 cm ball
  • 5’8”-6’2”tall-65 cm ball

How many times a week should I do this routine?

You can do this routine 2-3 times a week on non-consecutive training days. Keep in mind you will want to give your muscles at least 1 day of rest in between these exercises.

How many sets and how many reps should I do?

You will start by doing two sets once you reach the designated rep range *see below; you can add a third set.

How much time should I rest between sets?

Generally speaking resting 60 seconds between exercises should be sufficient. After you complete all three exercises take a small break, resting 2-3 minutes before completing a second round.

How do I do the exercises?

Here is a brief description to help get you started.

  • Ball v-up transfer-Lie on your back, place your arms behind your head while holding onto the stability ball and keep your feet on the floor. Next raise your shoulders off the floor; keep your legs straight as you bring your body into a v-up position. Now transfer the ball from your hands to your legs as you lower your legs back to the floor and return to the start position. Once again v-up, now transfer the ball from your legs to your hands; returning to the start position that is 1 rep!

* Tip-If it is too hard don’t lower your legs all the way to the floor. Overtime your core will become stronger, and it will become easier for you.

  • Side crunch-Position yourself sideways on the stability ball. Make sure you are supported from your armpit to your hip on the ball. Allow your body to stretch out on the stability ball. Place your top leg in front and your rear leg behind you in a scissor fashion. Now put your hands behind your head and keep your elbows pointed outward. Gently crunch to the side pointing your elbows towards the ceiling and squeeze. In a controlled manner, slowly return to the start position. Complete the designated amount of reps and then repeat on the other side.
  • Swiss ball bridge-Place your forearms on the stability ball and put your toes on the floor while keeping your body in a straight line. Make sure not to sag, pull in your stomach and hold the pose for 20-60 seconds.
  • Ball V-Up Transfer 12-15 reps
  • Side Crunch 12-15 reps
  • Swiss Ball Bridge 20-60 second hold

*Start with two sets. Once you’ve mastered the designated reps add a third set.


For the best results do these exercises in a slow and controlled manner. Do this routine and focus on eating clean; you will be well on your way to a better set of abdominals.

Have you tried this workout? Let us know in the comment section below.


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