5 Stability Ball Moves for a Killer Core

I know, we all want better abs. Firmer, leaner, more sculpted abs. But are you willing to work for them?

One of my favourite fitness tools for sculpting a killer core is the stability ball.

  • Use it as a weight to extend the lever length of your arms or legs (one of the best ways to make an exercise more challenging).
  • Or how about a bench to recline or elevate your feet on?
  • Best of all? An unstable surface to activate your deep abdominal stabilizers and sculpt a killer core!

Today’s workout?

Only 5 stability ball moves. That’s right, just 5.

Perform the workout in a circuit with minimal rest between moves. Aim for 12-15 repetitions of each exercise (on each side where appropriate), rest and repeat for a total of 2 (beginners) to 4 (advanced) rounds.

Ready, set, let’s go!

Β 5 Stability Ball Moves for a Killer Core

  • plank on the ball (hold for as long as you can)
  • roll out
  • V-sit with core rotation
  • feet elevated crunch
  • side-lying lateral leg lift

Watch the video and do the workout with me!

Click on the links for more great exercise demos and free fitness workouts! Share your favourites with your friends, just like I’m sharing with you!

Tell me your favourite stability ball moves?

The one you love to hate?

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.



  1. Looks like a great workout! I really need to utilize my stability ball more!
    Mindy @ Road Runner Girl recently posted…The Weekly Chase…Cleaning and PlanningMy Profile

  2. I cannot even remember the last time I used the stability ball. That needs to change!
    Christy recently posted…#MotivationalMondays- The Cop Out PostMy Profile

  3. I’m just loving your videos, but you know this. Your wealth of knowledge is obvious, but you’re not boring… I can’t figure it out. I feel like I’m having fun in school. This is coming from a forever-class-clown.
    Bex recently posted…Top 5 Health, Sex & Relationship Benefits of Working Out with Your Spouse or Partner #FitRomanceMy Profile

    • Ha, ha! Well, I’m the proverbial life-long student. I sat in the front row and always paid attention and was NEVER distracted by the class clown! Except for now; you always draw me in xo

  4. I loooove my ball. It’s the one core thing I do regularly.
    MizFit recently posted…Three reasons I liked The OOGIELOVES.My Profile

    • Mine has been hidden in the closet for a while. Dusted it off and got to it this weekend. My obliques are yelling at me today!

  5. I Love stability ball ab work! My favorite move is a combo – push up + roll up. I can usually only do 10 reps at a time before collapsing in exhaustion.

    • Ooh, I love those ones too! I have a combo move video in the works. Maybe that one needs to be featured!

  6. Nice list Tamara! You know! those stability balls are deceptive haha.. you can do so many thing with them including dumbbell presses and such.. great stuff!
    Chris Donnelly recently posted…Keeping our kids fit and healthyMy Profile

    • Chris, I like using mine as an unstable bench. Try single arm bench presses on the ball. Way to challenge your core at the same time you work your pecs!

  7. LOVE the video as always & the moves!! I have not done the roll out with the ball for a while although I do it with other things but not that particular one so time to add that in again! I have so many ways to do things that sometimes I forget ones I did in the past. I am calling age on that memory thing! πŸ˜‰
    Jody – Fit at 54 recently posted…Gratitude Monday/Happy Labor Day;Gardein Giveaway;Happy BdayMy Profile

  8. Just did this one with you, as I wanted to hit my core today. πŸ™‚ Thanks!
    Laura @ Mommy Run Fast recently posted…My 5 mile recap and a Labor day Virtual run link upMy Profile

  9. I love my stability ball! It’s a permanent fixture in my living room. My kids (age 2) even get on their mini stability balls and mimic what I do. Thanks for sharing a great workout!
    Angela @ Happy Fit Mama recently posted…Getting Back to My GoalsMy Profile

    • When my kids were younger, I used to leave my Bosu ball out. They treated it like a trampoline and did a whole circuit from couch, to Bosu to bed, jumping, hopping, spinning and balancing! Great fun!

  10. I am going to purchase one and try these core exercises!!

  11. Christina Kaplan says:

    Soooo…I am definitely feeling my abs today, but all is good. Are these moves I can do daily or should I have a rest day in-between?

    • I usually suggest that you take a day between workouts on any specific muscle group. Remember, the gains come during recovery, not while you’re doing the actual workout!

  12. Wenie Langacre says:

    Oh thanks for this video.
    I should try this for my weekend exercise routine!
    Wenie Langacre recently posted…New Post has been published on Allkind Joinery & Glass Pty LtdMy Profile

  13. Lying leg raises with the stability ball definitely gets my core buuurrrrrning!
    Kierston recently posted…WIAW: Rollin’ Up!My Profile

  14. This was the PERFECT time for me to stumble upon this post!!! I am in need of some new ab workouts. πŸ™‚ Can’t wait to see how it works to strengthen my core!
    Kacie Phillips recently posted…“Enjoy Kefir, Feel Ke-Fabulous” – Lifeway Kefir GIVEAWAY!My Profile

  15. Cardio done for today, nice 5 mile run on my fav trail, took a break on my plank/push-up/sit-ups, they’ll be on tomorrow’s schedule with a big hike – love having the extra challenge!


  1. […] addition to giving them a program to strengthen their mid-section (check out this challenging core workout), I also spend considerable time on technique, explaining the three phases of the stroke and […]

  2. […] I have yet to meet a client who doesn’t want to firm up their midsection. Although many of the strength exercises I prescribe are core-based (for example, the unilateral and offset moves described above), adding a few isolated abdominal exercises at the end of the workout is a great way to cool down and transition from the strength component of the workout to flexibility training. Here are a few of my favourite stability ball core moves. […]