8 Yoga Ball Workouts for a Toned Core

woman performing yoga ball exercise for core

Tone It Up Girls

Whether your goals are to tone up, incorporate new workouts into your routine, add more joy and clarity to your life, or feel more confident, the timing has never been better. Are you joining us for the Love Your Body series? Dedicate the next six weeks to becoming the best version of yourselves—physically and mentally. By joining, you’ll receive tons of workouts, nutrition advice, motivation, and a team of incredible, inspiring women to cheer you on.

Today we’re sharing a routine that will put you on track for reaching all your goals. These yoga ball exercises for abs will leave you feeling toned and strong. Much of your strength comes from your core, so it’s important to challenge yourself when you work it. It’s the only muscle group that you can work out every day. Keep reading for five yoga ball workouts you can do today.

For each move below, complete three sets of 15 reps.

Roll-outs

plank saw rollouts exercise on yoga ball

Tone It Up Girls

The roll-out (or plank saw) sculpts the lower abdominal muscles. You'll fire up your entire core, shoulders, and arms, too.

  • Stand with your feet hip-width apart and put your hands on the back edge of a yoga exercise ball.
  • Push the ball away from your body and roll the ball out, balancing on your forearms in plank position.
  • Using your lower abs, roll the ball back toward your body and stand up straight.

Complete 15 reps.

Pike

yoga ball pike core exercise on beach

Tone It Up Girls

The pike is an advanced move that sculpts your core and lower abs. You'll also feel your shoulders and chest lighten up with this one. Engage your core, and don't let your back arch or droop.

  • Place your feet on the ball with your body in a plank position with your hands directly below shoulders and core engaged.
  • Roll your toes onto the yoga exercise ball and bring your hips up. Lower your back down.

Complete 15 reps.

Crunches

yoga ball crunch exercise on beach

Tone It Up Girls

The yoga ball crunch strengthens your entire rectus abdominus (abdominal six-pack muscles). The extra extension on the ball allows for more muscle activation and a more significant burn. Make sure the movement comes from your abs and keep your hips in place.

  • Lie on the yoga ball to support your back. Make sure your head is placed off the ball.
  • Bend your knees in front of you with your feet hip-width apart for support.
  • Place hands behind your head and slowly crunch up.
  • Use your core, making sure to avoid pulling your neck forward as you do the exercises.

Complete 15 reps.

Mountain Climbers

Mountain climbers target your abs and shoulders, especially so when you perform them on a yoga ball. The added instability fires up your entire core as you work to maintain balance. 

  • Begin with your hands placed firmly on the ball with your body in a plank position.
  • Keeping your back straight and your core engaged, lift your right knee to your chest and then place it back on the ground.
  • Repeat with your left leg.

Complete 15 reps on each side.

Twists

Yoga ball twists sculpt your obliques, which are the muscles on the side of your abdomen. These muscles are the largest of your abdominal muscles and help support you as you bend and rotate, protecting your spine.

  • Position your body, so the yoga ball supports your head and upper body.
  • Extend your arms above your chest while holding a dumbbell.
  • Twist your upper body toward one side. Return to the middle, and then roll to the other side.

Complete 15 reps on each side.

Reverse Crunch

This move works the abs, obliques, glutes, and hip flexors. Be careful not to lower yourself too quickly, which can bounce the ball and jerk your body, increasing the risk of injury. Stay slow and in control.

  • Lay on a mat with your arms by your sides and your glutes and legs on the ball.
  • Dig your heels into the ball, pushing it against your glutes for grip and stability.
  • Press down through your arms and roll your lower body back to lift your glutes and lower back off the ground, taking the ball with them.
  • Lower slowly back to the mat to complete one rep.

Complete 15 reps

Leg Lifts

Using a ball for leg lifts takes the intensity up a notch. If you need to, you can place your hands under the small of your back. Take the ball as close to the ground as your body allows without arching your back.

  • Lie on your back with your legs straight and the ball between your ankles.
  • Lift your head and shoulder blades slightly off the floor with your arms reaching down at your sides with hands lifted just off the floor, palms facing down.
  • Brace your core and squeeze your inner thighs and ankles into the ball. Lift your legs to a 45-degree angle.
  • Slowly lower the ball toward the mat until it touches the floor, without bouncing or as far as is comfortable for you.

Complete 15 reps

V-Pass

This is more of an advanced move and will really fire up your entire abdominal wall. Take the ball as close to the ground as your body allows without arching your back.

  • Sit on the ground and place the ball between your feet. Lie back onto the mat and extend your arms overhead.
  • Brace your core and bring your upper and lower body together at the same time. Pass the ball from your feet to your hands, and extend your arms back out behind you while lying back down.
  • Brace your core again and lift to place the ball between your feet again. Slowly lower back down to the starting position, alternating passing from feet to hands and back.

Complete 15 reps

Knee Tuck

Like a pike but less intense, the knee tuck to chest will also work your shoulders while helping you build full-body stability and balance.

  • Get on all fours with your upper body on the ball and hands and feet on the floor, legs back, and hands on the floor under your shoulders.
  • Brace your core and slowly walk your hands forward until your upper thighs or knees rest on the ball in a plank position.
  • Slowly bend your knees towards your chest, pulling the ball forward. Tuck your knees under you as your hips lift.
  • Slowly straighten your legs back out to the starting position.

Complete 15 reps

Related Stories