Women exercising in a core ball
Try out these innovative core ball exercises!
Women doing exercises utilizing a core ball
Try out these innovative core ball exercises!

If you want to lose belly fat and tone your stomach muscles, there are plenty of options. From sit-ups and flutter kicks to a healthier diet and enough water, there seems to be a seemingly endless supply of fitness tips and tricks that target the belly. Another great way to target the abdominals? A core ball.

If you’re looking for new ways to bring out that six-pack, a core ball or swiss ball may be precisely what the doctor ordered – or perhaps your personal trainer ordered so you can work on those core muscles. Core balls or balance balls can significantly impact your weight loss and six-pack journey, ensuring you look incredible in those adorable workout outfits.

Want to learn more about what a core ball or fitness ball is and what exercises you can do with it? Then keep reading!

What Is A Core Ball?

women liying in a core ball
Incorporate these core exercises into your workout routine.

An exercise ball – also referred to as a stability ball, yoga ball, physio ball, an exercise ball – is a lightweight yet durable and versatile workout equipment used in exercise regimens. There’s a variety of sizes for exercise balls to suit your needs and are relatively inexpensive, making them the ideal piece of exercise equipment to add to your home gym equipment.

Core balls have a cult following for many reasons. For one, they can be used to improve flexibility during warm-ups and stretching periods. They encourage a broader range of motion while improving balance, especially during sit-ups and crunches since it gives the sensation of an unstable surface which makes you want to find balance.

But one of the main draws to core balls is their impact on the core – hence the name core ball. Core balls, when used properly with your feet flat on the ground, they strengthen the core by targeting the abdominal muscles and lower back. In the end, many users have found that their cores strengthened more efficiently when adding core balls to their exercise routine.

Stability balls are a powerhouse for more than just your abs, though. Personal trainers also use them to tone other areas of the body, including the arms, back, and legs. Essentially, when you use a core ball, you’ll be improving your entire body – you know, so you’re ready to spot that bikini when the temperature’s right. However, this is just a simple product description and if you keep reading you will find more about what this fitness product can do for you.

Exercise Ball Ab Workouts

women performing a plank with core ball
You can try a new way of doing planks!

Needless to say, core balls can easily be referred to as a “magical genie for your core.” But the core ball won’t do the work for you. You still need to use the correct exercises to target the abdominal muscles and lower back.

Here are the top five ab workouts you can achieve using your core ball. (Don’t worry, there are videos for those of you who need visual cues to help you out!)

Core Ball Crunch

If you’ve ever done crunches on the floor, you know that the level of discomfort is terrible. It can cause a lot of strain, pain, and wear and tear on your lumbar spine posture. What is the better option for this core exercise? Do crunches on your core ball. Here’s how:

  • The starting position is going to be to roll down on the core ball until your back rests comfortably.
  • Place feet flat onto a flat surface. The feet should be shoulder-length apart.
  • Place your hands behind your head.
  • Raise your chest until your abs are contracted. Do not use your head to pull your chest. Allow your abs to do the work.
  • Hold for three to five seconds.
  • Release slowly back down to the torso level or starting position.
  • Repeat.

Core Ball Knee Tuck

Are you looking for a more advanced and possibly even fun move? Then you might consider performing the core ball knee tuck. Follow these directions:

  • The starting position will be to place legs (one at a time) on top of the core ball. It should be positioned at the top of your feet, such as the ankle joint. Maneuvering the ball closer to you will allow for more stability. Spread feet wider apart for greater stability, too.
  • Once you feel balanced, double-check that your core’s engaged and your body forms a straight line from your heels to your head.
  • Press your feet and lower legs into the core ball and draw the ball inward toward your chest.
  • Hold for a second before extending your knees, and returning to your starting position (basically a plank).
  • Repeat.

Core Ball Pike

The core ball pike is somewhat similar to the core ball knee tuck but slightly more advanced. It’s a pilates move that benefits the abs, shoulders, chest, and arms, essentially making it a full-body workout you can rely on. Here’s how to do it.

  • Starting position will be in the plank position – the same is mentioned in “core ball knee tuck.”
  • Pull your legs and hips up into a pike position, otherwise known as an inverted V.
  • Return to the starting position and repeat.

Core Ball Hands-To-Feet Pass

If stability is not your strong suit or you just want to shake things up a bit, the core ball hands-to-feet pass is an excellent option, especially for your lumbar spine posture. Here’s how:

  • The start position will be by lying on your back.
  • Hold the core ball between your hands, straight up, and over your chest.
  • Raise your legs over your hips to form a V.
  • Pass the ball from your hands to in-between your legs, and lower to the floor.
  • Raise your arms and legs to form a V and pass it back to your arms.
  • Continue passing back and forth.

Core Ball Planks

Sometimes, it’s best to go to the basics of fitness routines. That said, why not finish your core ball routine with a core ball plank? Your starting position will be to simply balance your forearms onto the ball until you’re stable enough and hold. Ensure you’re in a straight line and engage your core. This is an excellent exercise that tones the whole body!

Core Ball Game

women stretching with a core ball
Don’t forget to stretch!

Now that you know how to perform some of the top exercise ball ab workouts, you should start seeing results in no time (as long as you’re following a healthy diet, of course!). However, if you want to make these exercise ball ab workouts more fun, there are two great ways to do it.


group of women using core balls
Try these exercises with your friends!

If you’re challenged to push yourself or simply love a good competition, why not invite your friends to compete? All of your buddies can bring over their abdominal balls, and the person who can perform the most crunches or hand-to-feet passes wins. Just make sure there’s an awesome prize that everyone will want to win!

Get the Kids Involved

kid playing with a core ball
Get your kids involved!

Who said that kids couldn’t use core balls? That’s right – core balls can be used with your kiddos, and they’ll have so much fun they won’t even realize they’re strengthening their growing upper bodies and improving their flexibility.

Some of the best core ball activities for kids include the core ball hands-to-feet pass and the superman lift, where kids lay on their tummies and lift their chests with their arms positioned on their heads.

Of course, you can simply turn on some tunes and pass the ball around, too. Or, let your kiddo bounce on this fun inflatable ball for a little while. They’ll have a blast bouncing around the house, getting their wiggles out just in time for bedtime.

A Core Ball Can Be Your Gateway to Fitness Model Abs!

Anyone who wants to kickstart their ab fitness journey should highly consider getting a core ball. A plethora of exercise ball ab workouts target the abdominal muscles and lower back, leaving your core feeling strong and looking fabulous. Core balls are beneficial for other areas of the body and can improve flexibility and balance, too – why wouldn’t you want to use core balls?