To Top

On The Ball Ab Workout



Stability balls are a great tool not only for the gym, but the home as well. They are inexpensive and can be used in place of a bench for many situations. Also known as the Swiss Ball they are often utilized by physical therapists to aid in rehabilitation for low back-related issues. Physical therapists and chiropractors frequently recommend the use of exercise balls for workouts because of the spine support they can provide. The added bonus of using stability balls is the extra core activation required to keep your balance. A strong core can help maintain the natural curve of your spine and relieve some low back pain. Now that you have the basics let’s get into some challenging and fun Ab work using the Stability Ball. This is a 5 exercise ab circuit that will torch your core in under 10 minutes and can be done anywhere you choose to bring your stability ball. 


The Workout: 

Do each movement back-to-back without rest for one round. Do 3-4 rounds total with no more than 60 secs between rounds. 


  1. Ball Crunches: 20 reps. 


Execution: Lay face up with your upper back supported on a stability ball. Place your hands gently by your ears and avoid pulling on your neck during the exercise. Place your feet close to the ball. Allow yourself to lay back as far as possible so you fully stretch your abdomen wall then crunch up as you blow the air out of your lungs until the abs are fully contracted. 


Add-on: Incorporate a twist at the top and/or hold the weight close to your body. 


       2. Ball Pike: 12-15 reps


Execution: Get into a pushup position with your feet placed on top of a stability ball. In starting position your shoulders-to-heels should be in a straight line. Keep your core tight. While keeping your hands firmly in place pushing down on the floor roll the ball in towards your upper body with your core allowing your hip to rise up in the air. You are basically folding your body inward and making an upside-down V. 


Add-on: Do a push-up between each pike. 

        3. Ball Pass V Up: 12-15 reps


Execution: Lay flat on the floor with your arms straight back behind your head and legs straight out in front. Place a stability ball between your feet and add inward pressure. Slowly raise your arms and legs upward straight above your torso and grab the ball with both hands then slowly lower both arms and legs to the starting position. Repeat the movement and continue to alternate passing the ball from hands to legs each repetition. 

         4. Ball Side Planks: 30-60 seconds each side


Execution: Perform a standard forearm side plank on a stability ball. Your body should be straight from shoulders to heels. Keep your core contracted throughout the entire hold. Do this for time. Be sure to match times held on each side.  Work to hold even a few seconds longer each workout. 


         5. Ball Planks: 30-60 seconds


Execution: Hold a standard forearm plank on a stability ball. The body should be straight shoulders-to-heels. Don’t allow your hip to sag or raise up in the air. Tuck your hip slightly to keep your core tight and contracted. Do this for time and challenge yourself. 


Add-on: While holding the plank alternate bringing each knee towards your elbow spidey style. 

Michael Wittig, ISSA CPT

Certified Nutritionist 

IPE PNBA Natural Pro 6x Champ 

Master World Champion

All socials: @WittigWorks

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Abs

  • IRON MAN Season 1 Challenge: 15-Days To Shredded Abs!

    Transformation Challenge: Season 1 ​​ Be part of Iron Man Magazine’s First Challenge Season designed to jump-start your body composition changes....

    IronManApril 19, 2021
  • Six Pack Abs Workout with Sonny Brown

    As a society we are obsessed with what goes on in the midsections of others—from beer bellies to washboards, kegs to...

    Cindy MamJuly 23, 2018
  • Tips in Getting Six Pack Abs

      I’ll never forget the first time I saw NABBA Mr. Universe Serge Nubret “wiggle” his abdominal muscles. Yes, wiggle. While...

    Cindy MamJune 14, 2018
  • What Is The Best Way To Achieve Awesome Defined Abs?

    If you’ve been a member at a gym, or multiple gyms, for some time now, you’ve likely seen the abs section...

    Cindy MamApril 30, 2018
  • Abs Time With Ako Rahim

    Sweden’s Ako Rahim is a multi-dimensional athlete who combines the aesthetics of a superhero action figure with the work ethic and...

    Cindy MamApril 9, 2018
  • Abs, Now!

    The exercises and focus you need to craft the eye-popping abs you want. By Adam Clark, CPT   Summer is gone....

    Sharon OrtigasOctober 20, 2017
  • Massive Gains From Head To Toe

    A total body overload plan for virtually guaranteed hypertrophy. By Sarah L. Chadwell, NASM-CPT   Broscience states that lifting heavy junk...

    Sharon OrtigasOctober 13, 2017
  • Pre-Exhaust Training

    Improve your form, keep your body balanced and continue progressing. By Heather Neff, CPT   Have you tried pre-exhaust training? Though...

    Sharon OrtigasOctober 5, 2017
  • Better Off Deadlifting

    The deadlift has stood the test of time because it works all of your muscles. By Sarah Chadwell, NASM CPT  ...

    Sharon OrtigasOctober 2, 2017