Name: Playbook - Hannah Bower - 15 Min Core 7.2.22
Uploaded: 2024-03-06T20:30:23.548Z
Duration: 15 min
Description: 15 Min Core 7.2.22

Maggie

I hate core work and I love this workout.

Molly

In 15 years of working out, I have never loved a core workout more than this one! Perfect intensity, duration and felt all the muscles.

Barbi

Catherine

Christina

Loved this one! Super underestimated it😅

Kirsten

I don't time myself, but do 15 reps of each exercise. Today I increased to 20 reps.🥵 Feeling it!

Teresa

Literally my favorite ab workout! I've never really worked on abs until now. I usually incorporate this workout about 3x a week.

Getting back into my fitness journey after an ACL reconstruction surgery, had to take the ball away for the second round. I love how you can always modify Hannah’s workouts to where your at!

Erin

Nikki Ouk

I loved this core workout! Especially loved the use of the ball with the scissors and oblique crunches!

Alexandria

I’ve been doing the same ab routine for awhile so trying to shake it up with some challenges!

Morgan

I needed a good core workout. This was perfect!

Virginia DelBondio

Abs...So tough and i feel so weak... But this tells me I need this!

Leigh-Ann

How many times a week do you recommend doing this at the end of a workout?

Taylor

Tips to help neck pain on the oblique twists? But such a fun workout!!

Holy crap.. I am humbled thought it was going to be easy 😂🔥

Brynne

Favorite core exercises on a stability ball. We will be targeting the deepest core muscles as well as the outer and some secondary core muscles like adductors, glutes and hamstrings.

If you want a balanced and strong core you want to work all the muscles of the core including the obliques which often get neglected.

You can make this workout shorter if need be by reducing time or doing 10 reps or each exercise. Can be done by itself or at the end of a workout if you have time.

Note: If you are newly postpartum, this isn’t a workout for you. If healing DR please monitor your coning or core engagement and modify accordingly! We want to challenge the core, some coning is ok/necessarily as long as it isn’t hard, sustained or painful. If you want more detailed info on healing the core pp, please check out my core guide. Link in insights!

30 seconds on
Little to no rest between exercises 
Once circuit is complete rest 2 min

If you would rather do reps than time! do 10-12 reps of each exercise. 

There are so many ways to modify and make an exercise easier. Here’s some guidelines to do that:

1. Limit range of motion 
2. Bend knees 
3. Less reps/time- or take more pauses
4. Reduce weight or just do body weight if applicable 
5. Just do part of the movement rather than all of it

Exhale engage core by drawing your TVA inward as you push ball up your legs, don’t lower all the way down: keep shoulders slightly off the ground to keep tension on the rectus abdominus.

Inhale on the way down: this is a great visual of coning on the way down. Ideally, a better breathing technique for me would have been exhaling both on the way up and down. Not all coning is created equal. Because the coning disappears during the exercise, I know the load is ok for my tissue. IF it stayed, I would modify.


I go over all the coning core material much more in depth in my core guide!

Toe Touches

As you extend one leg and arm you are squeezing/pushing into the ball with your opposing hand and knee!

Make sure as you are squeezing the ball that your abdomen doesn’t bulge outward as pressure increases but rather using your abdominal muscles to manage the pressure inward. Drawing your abdomen inward and maintaining it! 

You can exhale as you extend your arms and legs or as you bring them up OR both down + up. Play around with your breath in what works best for you.

If you see coning or hard coning/bulging lessen the intensity and range of motion of the exercise to see if it disappears or modify time doing exercise

Dead Bugs

Squeeze ball aggressively between legs as you lift. Engage core by drawing inward as you lift legs and pause!

30 seconds each side if you can: if crunch for time do 15 seconds each side

Adductor lifts

Holding a hollow hold. Squeezing ball between legs lower ball to the ground as you extend arms outward. (Keep arms in front if too hard) then transfer ball to arms and lower ball as you lower legs: repeat.

Modify: by just lowering arms or just lower legs instead of transferring ball. Can keep knees bent to help lower pressure and make easier: this one is tough!

Again, monitor your core and pressure. Modify accordingly

Leg lifts

If scissors are too hard modify and just hold! 

Lift shoulder blades off the ground while simultaneously lifting ball so you are in a hollow: back is touching the ground.

Squeeze ball aggressively and rotate feet back and forth.

Again, as pressure increases in your core when you lift upper body and legs, think about drawing the pressure into your abdomen rather than letting it push up into your tummy!

Scissors

Key here is to allow thoracic spine to extend around ball and then to crunch UPWARD as if someone attached a string to your chest and pulling you straight up rather than crunching downward to your feet.

Exhale and wrap inward with each crunch.

To make more difficult: place weight behind neck

Crunches

Keep hips pressure up to recruit your posterior chain: glutes and hamstrings

Keeping hips pressed up and hips stabilized, rotate your upper body holding a weight as far as you can go without tilting your hips sideways. Exhale and rotate back up!

Oblique Twists

Place ball between glutes and wall laying on your calves.

Hands should be placed directly underneath shoulders. Should feel resistance pushing you forward, if you don’t feel like your about to fall forward, scoot hands back.

Inhale relax pelvic floor, exhale lift pelvic floor and wrap TVA as you push back into the ball. Inhale relax inner core as you rock forward. Repeat.

This is a phenomenal inner core exercise to feel and connect with your deep core muscles.

Keeping hands behind shoulders or under them, tap your shoulders while keeping core engaged.

Shoulder Rocks

Stability Ball Circuit

15 Min Core 7.2.22

First run in a minute so didn’t run the past few minutes but still glad I got it done and love the ladders!

Emily Storm

Skipped the 5-minute runs and added abs. Great workout!!!

Was in a good groove and missed the rest portion on the way up 😬 definitely needed it on the way back down.

Katie

Running/Cardio 12.9.22

Alyssa

I was only able to do 5 rounds, but that was a lot! Did a lot of modifications in the cardio part since I had my toddler who wanted to join. So we tripled the time, ran on a little incline to run up the stairs 🤪

Keri

Took a week & a bit off, this was a great push to get back into the rhythm 🥁

Roxanne

Cardio/Strength 11.23.22

First run in a minute and besides some pain in my knee it felt great! Love how many options there are to choose from for cardio and the layouts!

A nice change up to keep cardio interesting on my sore days 😅

Rachel

Such a good one! I skipped the rest and tacked on at the end to finish up a 3 mile day!

Courtney

Running/Cardio 11.21.22

Veronique

I love adding this core circuit into the 30 min workouts! It's the perfect way to finish with a burn! 🔥

10 Min Core 11.7.22

Brilliant workout I done a two mile run before I did this  💪

Katie Hughes

3 rounds! So good. Abs were on fire 🔥🔥

Sumaiya

3-9 Min Stability  Ball Core 11.3.22

taylor

wesley

Loved it!! Quick and easy but my abs are on fire

Michaela

20 Minute Core 11.1.22

This is my go-to ab workout. Working my way to 3 sets! I can only do 1 right now. 🫣😊

Chelsi

I only did 1 round 😂 I will definitely work up to getting 3 rounds completed!

12 Min Core Circuit 10.13.22

Beatrice

Omitted the 8(30s) for time, so I pushed harder on paces than I would have - spicy & loved it! Great way to break up treadmill miles and work speed.

One of my favorites.  Those last 8 sprints really played with my mental ability to push past the hardest part.

Caroline

Running/Cardio Workout 9.30.22

Great little core workout after an hour on the treadmill! Gonna throw in a few more exercises and call it a day! 🙌🏻

Love it!! I think it would be helpful to have it narrated or the number of each exercise on the screen :)

Larissa

Easy to follow, quick and effective, and man did it burn! 😅

Leah

3 Min Core Circuit 9.27.22

Technically my off day from the Foundational Strength program, but I wanted to get moving and I had energy today! Plus a good running workout sounded amazing 🤮 loved it!

Rachel S.

Challenging workout but I love the change of intensity. Some days I feel that I have endless amount of energy but today I wasn't feeling it and I'm glad I pushed through!

15 Min Core 7.2.22

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