Abs & Core Workout Using a Fit Ball
Mix Up Your Workout
You don't have to reinvent the exercise wheel every time you want to change your . With any base exercise, there are dozens of ways to tweak it so that you're constantly challenging, working, and toning your muscles.
Here, we take one of our favorite pieces of equipment (the stability ball) and one of our favorite exercises (the lunge) and show you six new ways to mix them into your routine.
1. Reverse Lift
Holding a small stability ball between your feet, drape yourself over another stability ball. Roll down into a pushup as you straighten your body and lift your legs up. (Do not arch your back.)
2. Windshield Wiper
Lie on your back with your arms out to the sides. Squeeze the stability ball between your feet. Lift your legs toward the ceiling so they're over your hips. Keeping your right shoulder pressed to the floor, let your legs lower toward the left as far as you can. Use your core to pull the ball back to the starting position and repeat to the other side.
3. Back Rollout
Kneel in front of the ball and place your hands on top of it, shoulder-width apart, arms straight. Roll the ball out in front of you, keeping your core tight. The ball can roll under your forearms at this point. Roll the ball back to start.
4. Seated Bug
Sit on the ball with your feet flat on the floor, hips square, and your palms fisted and facing each other. Tighten your core to keep the ball still. Lift your right knee until your hip forms a 90-degree angle while simultaneously lifting your left arm overhead. Lower and repeat on the other side without letting the ball move. Perform 20 reps. Too easy? Grab a pair of 2- or 3-pound dumbbells.
5. Prone Cobra
Lie facedown on a stability ball, keeping it under your belly. With legs straight and using light dumbbells, do a reverse fly: Squeeze your shoulder blades together and pull arms into a wide arc. Hold at your highest point for a second. Lower and repeat.
6. Stability Ball Pike
Place your lower legs on a stability ball and get in a pushup position. Use your core to pull the ball toward your face as you raise your butt high to form a pike. Hold for a second, then roll back out until your body is straight.
7. Side Lunge With Upright Row
Sets:2-3 •Reps:alternate sides for 12
Hold a pair of 5-pound dumbbells and let your arms hang in front of you, palms facing your body. Next, step the right leg into a side lunge, while simultaneously pulling your hands up your body until your elbows are even with your shoulders. Lower your arms and return to start. Repeat to the left and alternate sides.
8. Penta Lunge
Sets:2 •Reps:alternate sides for 10
Step forward with your right foot into a regular lunge. Next, push back and lunge out 45 degrees to the right (in front of you). Then lunge to the right side, push up, and lunge 45 degrees behind you. Finish by stepping back into a regular reverse lunge. Repeat with the left leg and alternate for two sets of each sequence.
9. Step Lunge Pulse
Sets:2 •Reps:10 on each side
Stand in front of a step (or Bosu or foam pad) and step onto it, placing your left foot flat on top. Sink your weight down into a lunge. Keeping your foot on the step, press up and then sink down again for another rep. Perform 10 reps and then switch sides for two sets.
10. Lunge Kick And Curl
Grab two dumbbells and step left leg back into a reverse lunge. As you press up, kick your back leg in front while curling the dumbbells toward your shoulders. Step left leg back into a reverse lunge and repeat. Do 10 reps before switching legs; do two to three sets.
11. Overhead Lunge Walk
Sets:3-4 •Reps:10-12 •Rest:60 sec
Hold a light barbell or two dumbbells at arm's length over your head, palms facing forward. Pull your abs in toward your spine to stabilize your core. Step your left leg forward into a lunge, then press up and step forward into a lunge with your right leg.
12. Flamingo Lunge
Sets:2-3 •Reps:10 on each side
Hold a medicine ball in front of your chest at shoulder height. Step back with your right foot into a reverse lunge. As you push up to start, press the ball over your head as you lift your right leg in front, bending your right knee to 90 degrees. Balance for a second. Lower the weight and repeat on the same leg for 10 reps. Then repeat with your left leg and alternate for two to three sets on each side.
Video: 3 Pelvic Floor Safe Core Stability Ball Exercises for Women
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