Six Quick Weeks to a Rock-Solid Core – Using Nothing But A Stability Ball.

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Articles, Fitness

So you've been staring at that stability ball for quite awhile now.

Is it a bit intimidating?

I mean, other than sit on it while you type on your computer, or attempt the occasional awkward and seemingly ineffective abdominal crunch motion, what exactly do you do with a stability ball?

Here's the deal, I have created a three-move sequence that you can easily progress through using the instructions and videos below. If you do this program for the 6 weeks, as outlined, you will find yourself with a rock solid core. Best of all, it's only going to take a few minutes of your time each day and use nothing but your stability ball. If you'd like, you can also throw these moves in at the end of your workout.

If you have some stability ball exercises or stability tips you'd like to add, just leave them as a comment at the bottom of this post.

Begin with the stability ball plank. For the first 2 weeks, every 48 hours (yes, that's every 2 days for you non-math whiz kids), you need to perform FIVE 30-60 second holds in the plank position. Rest 15-30 seconds between each hold. That's it.

Stability Ball Plank:
[leadplayer_vid id=”50DB099A3FD74″]

For the next 2 weeks, continue to do your holds every 48 hours, but at the end of each hold, do 5-10 stability ball knee-to-chest moves.

Stability Ball Knee-To-Chest:
[leadplayer_vid id=”50DB08F5B5D94″]

Finally, for the the last 2 weeks, continue to do your holds every 48 hours, but at the end of each hold, do 5-10 stability ball knee-to-chest moves, drop and rest for 15-30 seconds, then do 5-10 stability ball pikes.

Stability Ball Pike:
[leadplayer_vid id=”50DB09E84EF41″]

So…by the end of the series, every two days you're doing five 30-60 second holds, with a 5-10 knee-to-chest moves after each – with each knee-to-chest move followed by a brief period of rest, then 5-10 pikes.

And that's it! I guarantee you will be rock-solid after this series.

If you need a stability ball, click here to get one. You can also click here to read an article that I wrote over at the Quick and Dirty Tips Network about how to make your own home gym, which includes information on choosing stability balls.

If you have some stability ball exercises or stability tips you'd like to add, just leave them as a comment at the bottom of this post.

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9 thoughts on “Six Quick Weeks to a Rock-Solid Core – Using Nothing But A Stability Ball.

  1. Todd says:

    Thanks Ben, I've just always wondered why they have 3 sizes for stability balls? I'm 6'2" and felt like the stability ball size never really mattered if the exercise is performed correctly.

  2. I'm 6'2" and I use a 55cm ball

  3. todd says:

    Ben how tall are you and what size stability ball do you use?

  4. you should be able to see this just fine on an iphone. For now, it would take up too much of my itunes podcast feed to send lots of videos, so you'll need to keep accessing them on the website!

  5. not_waterproof says:

    please ben put them on itunes so we see it on our ipods too. thanks.

  6. Jeff Hoening says:

    Wow! I just did Day One – 5 sets, 30 seconds plank, 15 second rest. Major workout! Ben makes it look easy. Make sure and breathe thru the planks. Love it.

  7. Jeff Hoening says:

    These are terrific! Love the simple to follow and building plan. I use my stability ball as a desk chair all day and will do these exercises as an afternoon break. Thanks, Ben!

  8. WOW..awesome shtuff Ben….you rock and I will certainly add these to my functional strength sessions…

  9. It was down lastnight…you should be good to go now! let me know if you have any problems.

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