Move It Monday: Stability Ball Abs

by tinareale on September 10, 2012

Sorry to leave you all hanging last week, but things were extremely busy and life took over. Thank you for your understanding, concern, prayers, support, etc! I wanted to be sure to let you know that both my dad and nephew are now home and healthy. Now, let’s get back to regularly scheduled programming with Move It Monday!

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Do you want a strong and tight core? Do you want better posture? Do you want abs of steel? Do you want to feel confident in a bikini? Then, all you need is this new fangled gadget to help you achieve the mid-section of your dreams!!!

abrocket original via

Errrrr…no. Not that one. We can end the infomercial opening now. Let’s get real with a true workout for the abs for this week’s Move It Monday.

move it monday

Now, let’s be clear here, you cannot spot reduce any section of the body. It will take a healthy, balanced diet to reduce body fat to achieve a flatter mid-section. Let’s be clear here again. Having an attractive stomach is NOT the be all and end all for training your core. Your core powers practically everything you do! It’s your body’s center. It’s called the CORE for a reason, you know?

I don’t want to leave this important grouping of muscles out of Move It Monday workouts, so I have a goodie of an abdominal circuit to share with you – all using one of my favorite pieces of equipment.

ball workout

Hopefully the image explains it all but, just to clarify, I’ll go over the details too. This circuit contains 5 exercises (links below). You will do each exercise for 50 seconds, then rest for 10 seconds as you prepare for the next move in the circuit. After the 10 seconds, go immediately into 50 seconds of the next exercise. Each round takes 5 minutes to complete. Feel free to complete 1-3 round for a 5 to 15 minute abdominal workout. Also, go at your own fitness level – so modify the length of each exercise interval as needed.

Have a ball with this one, friends! Winking smile

Your Turn – Any favorite abdominal exercises with the stability ball? Anything specific you would like me to feature as a Move It Monday workout in the future?

{ 37 comments }

1 Andrea September 10, 2012 at 6:37 am

Hope all is well with your family! You have been in the prayers of all the BB Bootcampers! This abs workout looks ab-mazing ;-) I think I will have to tack it on at the end of my workout today!
Have a great Monday Tina!

2 Angela @ Happy Fit Mama September 10, 2012 at 6:37 am

Love stability balls for abs! Great for any age or ability. Plank variations are my favorite.

3 Glenneth September 10, 2012 at 6:48 am

Hi Tina. Glad to hear your Dad and nephew are home now.

Love the abs workout. Pinned it so I can find it again!

4 lindsay September 10, 2012 at 7:06 am

don’t every apologize for putting life first. You did what you needed.. Glad to hear the family is home and okay!

5 Lindsay @ Lindsay's List September 10, 2012 at 7:19 am

ball passes are one of my very favorites!! glad to hear that everything is ok- missed you!

6 Michelle@Peachy Palate September 10, 2012 at 7:28 am

Ball leg lifts are killer…but so worth it for the abs, great workout, totally pinning!

7 Alicia at Poise in Parma September 10, 2012 at 7:30 am

Happy to have you back. What a solid workout!

8 Marcia September 10, 2012 at 7:30 am

Glad to hear things are returning to normal! I needed a new ab workout! Thanks!

9 Chelsea @ One Healthy Munchkin September 10, 2012 at 7:31 am

I love doing ball passes – they definitely make me feel the burn!

10 tinareale September 11, 2012 at 7:54 am

They are one move that seriously never gets easier. Haha!

11 Lauren September 10, 2012 at 7:35 am

So glad you are back but that you enjoyed a much deserved break. :) Happy Monday love!

12 tinareale September 11, 2012 at 7:55 am

Well, I wouldn’t say I enjoyed the break…but it is good to be back and be able to take a break when needed. ;)

13 Christine @ Love, Life, Surf September 10, 2012 at 8:24 am

Ohh! I love the look of this circuit! Glad to see that you are back and hope everything is well with your family.

14 Alex @ therunwithin September 10, 2012 at 8:28 am

I miss my stability ball but I have to agree it give you the best ab workout.

15 Paige @ Your Trainer Paige September 10, 2012 at 8:42 am

First off – I’m so happy to hear everything is ok again, Tina <3

Love the stability ball! I had a client show me this new pilates contraption type thing she saw in a magazine and asked me if she thought it'd be a good idea if she got it.
I was like, wellll yeah, it'll work your stabilizer muscles….just like your stability ball (or BOSU or bands) would do.

16 misszippy September 10, 2012 at 9:03 am

I hope all is well with your family members!

Love the sounds of this one–I have a stability ball, so I will put this into the rotation!

17 Fiona @ Get Fit Fiona September 10, 2012 at 9:14 am

This workout looks awesome – thanks for sharing!

18 Katie @ Talk Less, Say More September 10, 2012 at 9:43 am

This definitely makes me realize I don’t utilize the stability ball NEARLY enough. I usually do normal abdominal crunches on the stability ball and that’s about it. I should branch out! :)

19 Carly D. @ CarlyBananas September 10, 2012 at 10:37 am

My trainer is obsessed with stability ball exercises. I’ve made dramatic changes in core strength and balance since I started working out with her. I need her to video some of the stuff we’ve been doing and get it on the blog. It all seems kind of unique.

20 Sam @ Better With Sprinkles September 10, 2012 at 10:56 am

I miss my stability ball! It’s pretty flat and I can’t find the pump-thing to blow it up. I’ll definitely need to invest in a new one, they’re so effective!

21 Jennifer @ Peanut Butter and Peppers September 10, 2012 at 11:02 am

I love move it Mondays. I was wondering if you have any exercise recommidations for the Bosu Ball. I bought it two months ago and I haven’t done anythign with it. The workouts that came with it stink!! Please help, I don’t care if it’s strength training or cardio, I just want to use it.

22 tinareale September 11, 2012 at 7:56 am

Great suggestion! I’ll have to add a Bosu ball workout to my Move It Monday post ideas. Thanks!

23 jobo September 10, 2012 at 12:44 pm

I am so glad everything is ok and back to normal with you! Glad you’re back! Stability ball core moves are ALWAYS so tough, I’d love to see more of these and then it’ll make me DO them at home too right?? ;-)

24 Katie @ Peace Love & Oats September 10, 2012 at 12:47 pm

My abs hurt just reading this workout! Haha I think I’d have to start with 5 minutes!

25 Kelly@FitnessAmerica September 10, 2012 at 1:17 pm

Wow, this looks like an intense circuit! Roll-outs are incredibly hard for me to do. I like using the stability ball to make any ab exercise more difficult-and therefore more beneficial. Even regular crunches are intensified with the ball.

26 Michele @ Nycrunningmama September 10, 2012 at 2:15 pm

So glad that your dad and nephew are home and doing well!!! Hope you were able to have a relaxing weekend despite the circumstances!!!
And I will be focusing hard on my abs post-baby!!! =) =) This post is tagged for future reference!

27 Heather @ Better With Veggies September 10, 2012 at 2:23 pm

Awesome looking workout – I’ve pinned it for later. We did a “Fab Abs” class a few times on the cruise last week that was insane and has totally inspired me to try something different again with core training. Such an important muscle group for so many reasons!

28 Britta Kallevang September 10, 2012 at 3:55 pm

Great one Tina! Just did 3 rounds oh my it burns!

29 Kierston September 10, 2012 at 7:11 pm

I’ve used the stab. ball for abs and holy guacamole!

30 MCM Mama September 10, 2012 at 8:10 pm

Wow! This looks like an awesome core workout. My abs are crying just thinking about it.

31 Kelly @ Laughter, Strength, and Food September 10, 2012 at 8:30 pm

I hope things are better and back to normal for you, Tina! :-)

Thanks for the awesome ab circuit! I love stability ball workouts…especially ball pull ins…they are SO tough and I feel so awkward and non-graceful when I do them, but they work!!

32 Julie September 10, 2012 at 9:03 pm

Glad your family is OK!

Regarding the stability ball, is there a particular brand/type you recommend? Amazon and other stores have a TON of different choices!

33 tinareale September 11, 2012 at 7:58 am

I don’t personally know a difference between brands. The main thing is getting one made of a durable material and the right size (based on your height – 55 to 65 cm are the most common sizes needed for women). I believe I got mine at Target and it’s lasted me well. :)

34 purelymichelle September 10, 2012 at 10:23 pm

glad to hear that your family is ok!!!
no worries about life getting in the way, it happens to us all :)
love working the abs!

35 lea September 10, 2012 at 10:45 pm

love these ab exercises! Thanks!

36 Jen September 10, 2012 at 11:06 pm

So happy and relieved to hear that your dad and nephew are okay! You and your family have been in my thoughts and prayers!

37 Miz September 11, 2012 at 6:24 am

welll it’s a sign.
IM SITTING ON MINE RIGHT NOW :-)
thank you…
and Im still send ing you thoughts and prayers.

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