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Tighten Your Core: 10 Effective Exercise Ball Ab Workoutse ball ab workouts

Personal Training
February 27, 202312 min read

Are you looking for a fun, challenging way to improve your core strength and posture? Exercise ball ab workouts are an effective tool that can help you do just that. Not only will they strengthen your abdominal muscles, but also promote improved mobility and flexibility in the spine. In this article, I’ll be discussing 10 of my favorite exercise ball ab exercises that have proven results time and time again!

Exercise balls are one of the most versatile pieces of fitness equipment out there. When used correctly, they engage multiple muscle groups at once with minimal impact on joints, making them perfect for people who want to stay strong without risking injury or overexertion. With regular practice, these exercises will not only tighten up your core but also increase overall body stability and awareness.

Ready to get started? Let’s go over the basics first: how to set up properly and safely use an exercise ball before diving into the 10 best exercise ball ab workouts!

1. Introduction To Exercise Ball Ab Workouts

Welcome to this introduction to exercise ball ab workouts. These targeted movements can help you develop a strong core and improve posture while building strength, stability, and mobility. The best part? You don’t need fancy equipment or a lot of space — just an exercise ball! Let's get started with the 10 effective exercises that will tighten your core muscles.

Our first move is the ‘plank-up’: Start in plank position on top of the ball then roll forward until your toes are resting on the surface. Keep your hips up high as you roll outwards, engaging your abdominal muscles throughout the movement. Return to starting position by rolling back onto the ball, using your core for balance and control through each rep. This versatile move strengthens all major muscle groups within your trunk area simultaneously - making it one of our most effective exercises for tightening those abs.

Next we have 'the pass': Begin sitting atop the ball with feet firmly planted on floor shoulder width apart. Hold medicine ball at chest level then slowly twist torso from side to side passing medicine ball between hands as you go (e.g., right hand passes to left). Focus on keeping spine straight and stable throughout reps without allowing momentum take over; use abdominals to maintain controlled motion instead of relying solely upon arms/shoulders when passing weight back & forth. Not only does this simple yet powerful exercise target multiple areas but it also helps build coordination too!

So there you have it - two great ways to kickstart an effective exercise routine designed specifically for strengthening and toning your core muscles! With regular practice these moves can provide fantastic results in no time – so why not give them a try today?

2. Benefits Of Exercise Ball Ab Workouts

Exercise ball ab workouts are an effective way to target the core muscles and maximize results. They offer a range of benefits that can help you tighten your midsection, including improved balance, stability, and posture. Plus, they're fun and engaging exercises that will keep you motivated to do them regularly!

First off, working out with an exercise ball helps engage multiple muscle groups in order to stabilize and build strength throughout your entire body. This is especially beneficial when it comes to strengthening the abdominal area since it requires coordination between several different sets of muscles. Additionally, by using the various positions provided by the exercise ball during workouts, you can increase the intensity level and challenge yourself even more.

Exercise balls also promote greater flexibility in your spine which can help improve overall mobility as well as reduce injury risks associated with tightness in this part of your body. Good spinal alignment improves posture over time while reducing back pain due to poor positioning or bad habits like slouching at a desk all day long. Tightening your core through exercise ball workouts allows for better distribution of weight on your joints which reduces stress on certain areas like hips or knees.

In short, there are many advantages to performing ab exercises with an exercise ball – from improving strength and balance to promoting good posture and decreasing joint pain – making it one of the best ways to work towards achieving a toned midsection!

3. Equipment Needed For Exercise Ball Ab Workouts

In order to get the most out of your exercise ball ab workouts, it’s important to make sure you have the right equipment. An exercise ball is an essential tool for core strengthening and stability. It can also be used in many different ways to target a variety of muscles across your entire body. But that's not all - there are other pieces of gear that'll help you maximize your workout results.

For starters, having a good set of resistance bands is key if you want to take your exercises up a notch and really challenge yourself. Resistance bands come in varying levels of tension so you can tailor them to suit your needs. Plus, they're lightweight and portable, making them great for toning at home or taking with you on-the-go.

Finally, investing in some sturdy ankle weights will provide extra resistance during certain moves like leg lifts and hip bridges – both excellent exercises for tightening those abs! Ankle weights should fit comfortably around your ankles (not too tight) and feature adjustable weight increments so they grow as you do – no need to buy new ones every time you progress! With this simple equipment setup, you'll have everything you need to boost the intensity level of your ab workouts and get strong results faster than ever before.

4. The Plank Position

The Plank position is a great exercise to help strengthen your core and improve posture. It's an effective way to tighten your abs and build stability in the torso. When done correctly, it can also increase range of motion throughout the body.

As with any fitness routine, it’s important to start by warming up properly before attempting this move. Begin in a seated or kneeling position on the exercise ball, making sure you have plenty of space around you for movement. Start by engaging your glutes and then gradually bring yourself into a plank position while maintaining good form. Keep your feet together, hips aligned over knees, back straight, neck relaxed and shoulders pulled away from ears. Hold the position for 30 seconds or more - if that feels too long, begin with shorter time frames until you feel comfortable enough to hold longer periods of time without strain.

Remember not to rush through this exercise; take care when transitioning between positions as well as during each rep so that you get maximum benefit from it! With regular practice, The plank will become easier over time and you'll be able to reap all its benefits – improved balance, better coordination & flexibilty as well as overall strength gains across multiple muscle groups.

5. Russian Twists

Welcome to the fifth exercise ball ab workout! This one is called 'Russian Twists', and it's all about building abdominal strength, improving your core stability, and developing better posture.

Let's get started: begin by sitting up straight on the exercise ball with your feet firmly planted on the floor. Make sure that you have a strong grip on the ball so that you don't slip off or lose balance during this move. You should also keep your back straight - do not round it forward or arch backwards as you twist from side to side.

Now let's really fire up those abs! With both hands clasped together in front of your chest, slowly start twisting your torso to the right until you feel tension in your oblique muscles (the sides of your stomach). Hold for two seconds before returning to center position and repeating to the left side. Do 8-10 reps per set. Remember to focus on quality rather than quantity - each rep should be slow and controlled, engaging every part of your abdomen.

Finally, don't forget to take breaks between sets if needed - this will help ensure proper form throughout the entire workout routine. Have fun with this one!

6. Abdominal Crunches

Abdominal crunches are a great way to tighten your core and strengthen your abdominals. This exercise works the entire abdominal region, from your lower abs all the way up to your obliques. It's crucial for improving posture, stability and balance, as well as building strength in the muscles that support your spine.

To do an effective crunch: start by lying on a fitness ball with feet firmly planted on the ground and hands behind or crossed over chest. Engage your core and lift upper body off the ball, curling shoulders towards hips until back is parallel to floor. Hold this position for two seconds before slowly lowering self back down onto ball. Make sure to keep movement slow and controlled so you can really feel it working those abs!

For extra challenge try adding weights - like dumbbells or kettle bells - while doing crunches. This will give you more tension throughout each repetition which will lead to greater results over time. Plus, it'll help take regular ab workouts up a notch! So if you're looking for an easy but highly effective way to tighten your core, give abdominal crunches a go today!

7. Toe Touches

Toe touches are a great exercise for working your abs in an effective yet gentle way. They require minimal equipment and offer maximum benefit when done correctly.

To begin the toe touch, lay on your back with your arms extended above you, reaching towards the ceiling. Engage your core by tightening it as if to draw your belly button into your spine. Now slowly lift both legs up until they reach a 90 degree angle to the floor, keeping them straight throughout the motion. Reach forward with both hands towards toes while lifting shoulders off of the ground; keep gaze fixed at toes while maintaining tension in core muscles continuously throughout movement.

When lowering from this position, ensure that you return back to starting point without allowing feet or lower body to drop suddenly - gently control descent until feet come back down onto floor. Doing this move regularly can help improve strength and stability in the ab muscles, as well as better posture overall!

8. Leg Lifts

Leg lifts are an excellent exercise to strengthen the core and improve posture. This move is great for toning your abdominals, building strength, and increasing mobility. It's easy to do but has a big impact when it comes to strengthening those abdominal muscles!

To perform this move correctly begin by lying on your back with your legs straight in front of you. Then lift one leg as high as you can while keeping the other leg still. Keep your abs engaged throughout the entire movement and hold this position for a few seconds before returning it to its original starting point. Make sure that both shoulder blades remain on the ground during the whole motion too!

Repeat this exercise 10 times per side or more depending on how comfortable you feel performing them. As you become stronger increase the number of repetitions until you reach 20-30 per side. Take time between each rep so that you can focus on proper form and breathing technique which will help get even better results from this workout!

9. Seated Abdominal Pass

The ninth exercise in this sequence of effective core workouts is the seated abdominal pass. This move requires a good amount of strength and mobility to be executed correctly, so it’s important to take your time with it. To begin, sit on top of an exercise ball with your feet flat on the floor, then lean back and roll down until your shoulders are resting on the ball. Next, engage your abdominals as you lift both legs up towards the ceiling while keeping them straight. Then return one leg at a time back down to starting position. Make sure that throughout the entire motion, you keep your lower back pressed against the ball for support.

This movement may seem simple but can provide great benefits! The seated abdominal pass will help build strong muscles in the abs, hips and pelvic floor which can contribute to better posture and stability when standing or performing other exercises. Additionally, working these areas helps improve balance and coordination by providing more control over movements such as running or jumping.

It's essential to remain mindful during this exercise by avoiding any jerky movements that could cause injury. If you feel fatigued at any point, take a break before continuing with the same form and intensity level. Taking care of yourself through proper training techniques is key to maximizing results!

10. Pelvic Tilts

The final gem in this collection of exercises is pelvic tilts. This exercise, while simple in nature, can be highly effective when done correctly. It's great for improving your core strength and flexibility all at once.

When doing a pelvic tilt, start by lying on your back with bent knees and feet flat on the floor. Then as you exhale, gently press your lower back into the ground to engage your abdominal muscles. Hold that position for a few seconds before releasing and returning to the starting point. Make sure you focus on breathing deeply throughout each rep!

Pelvic tilts are an amazing way to get strong from head to toe - they target both your abs and glutes so you're getting double the benefit with one move. Plus, it has the added bonus of helping improve posture over time too! So if you find yourself slouching often or wanting more core stability, give these pelvic tilts a try today!


Exercise ball ab workouts can be a great way to strengthen your core and improve posture. Not only do they work the abs, but they also help with balance, mobility, and stability. With just a few pieces of equipment and some basic movements like planks, Russian twists, toe touches, leg lifts, seated abdominal passes, and pelvic tilts you can create an effective workout that is sure to leave you feeling strong and confident in your body.

The best part about exercise ball ab workouts is that there are so many variations available for all levels of fitness. Whether you’re looking for something more challenging or just getting started on strengthening your core overall – these exercises will give you results! Even if it's just 10 minutes a day dedicated to working those muscles - over time you'll start noticing improvements in strength as well as improved posture.

So what are you waiting for? Get creative with your exercise ball routine today! With regular practice, dedication and commitment - soon enough you'll have the toned midsection you've been dreaming of!

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We match you with the best fit trainer for your personality and needs. Our trainers are all unique to offer many different paths- from weight loss, athletic performance, or learning to walk again. Best Day Personal Trainers build you creative programs grounded in functional and natural movements.

Best Day Fitness

We match you with the best fit trainer for your personality and needs. Our trainers are all unique to offer many different paths- from weight loss, athletic performance, or learning to walk again. Best Day Personal Trainers build you creative programs grounded in functional and natural movements.

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