Name: Playbook - Maria Teixeira - Exercise Ball Core Workout
Uploaded: 2024-04-18T03:16:51.485Z
Duration: 12 min
Description: Exercise Ball Core Workout

Intensity: 🔥🔥🔥
Equipment Needed: exercise ball

T H E  W O R K O U T
Circuit 1 | 3 rounds, 30 seconds each
▫️Exercise Ball Pike
▫️Exercise Ball Knee Tuck
▫️Exercise Ball Pass
Circuit 2 | 3 rounds, 30 seconds each
▫️Exercise Ball Toe Tap
▫️Exercise Ball Ab Roll Out
▫️Exercise Ball Stir The Pot (on knees)

30-45 seconds based on fitness level

• high plank position with your hands directly under your shoulders and your feet resting on the top of an exercise ball
• keep your core braced and be sure not to the let your hips drop
• with control, bend at the hips driving them upwards and towards your shoulders

❌ don't arch your back as you extend
❌ don't let your hips drop

✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement (inhale as you extend and exhale as you drive up)

Exercise Ball Pike

30-45 seconds based on fitness level

• high plank position with your hands directly under your shoulders and your feet resting on the top of an exercise ball
• bend your knees and bring them towards your chest. 
• make sure to keep your core contracted
throughout
• pause at the top of the movement and
slowly return to the start position

❌ don't arch your back as you extend
❌ don’t let your hips drop

✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement (inhale as you extend and exhale as you fold)

Exercise Ball Knee Tuck

30-45 seconds based on fitness level

• focus the tension in your core bring your legs up to meet the ball and grip around your ankles
• keeping your core engaged, lower your legs back to the mat and extend arms overhead

❌ don't arch your back as you extend
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movement (inhale as you extend, exhale as you fold)

Exercise Ball Pass

Exercise Ball Core Workout - Circuit 1

30-45 seconds based on fitness level

• high plank position with your hands directly under your shoulders and your feet resting on the top of an exercise ball
• lift your foot from the ball and tap it gently on the floor, keep performing this alternating pattern
• make sure to keep your core contracted
throughout. 

❌ don't arch your back
❌ don’t let your hips drop

✨ do move slowly using your core to control the movement
✨ do breathe through the movement

Exercise Ball Toe Tap

30-45 seconds based on fitness level

• tall kneeling position on the ground and
place an exercise ball in front of you
• brace your core, neutral spine throughout the movement and keep your hips, knees and spine in alignment
• begin the movement by slowly rolling forward with the ball
• Feel the contraction of your core as you move further out. 
• once you are fully extended, pause, then slowly roll back up

❌ don't arch your back
❌ don’t let your hips drop

✨ do move slowly using your core to control the movement
✨ do breathe through the movement

Exercise Ball Ab Roll Out

30-45 seconds based on fitness level

• tall kneeling position on the ground and
place an exercise ball in front of you
• brace your core, neutral spine throughout the movement and keep your hips, knees and spine in alignment
• slowly roll forward with the ball until your shoulders are over it and your torso is tipped forwards
• keeping you core braced, proceed to
make smal circular motions with your elbows thereby rolling the ball
• feel the contraction of your core as you move

❌ don't arch your back
❌ don’t let your hips drop

✨ do move slowly using your core to control the movement
✨ do breathe through the movement

Exercise Ball Stir The Pot (on knees)

Exercise Ball Core Workout - Circuit 2

Exercise Ball Core Workout

Kait

Advanced Abs

Great an workout.Definitely feel this one😆

IsisDupuy

Hard but just right. I'm out of shape thank you for showing form

Sheena

Intermediate Abs

Ana 

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Jessica Bonanno

Liked. Im still sore from Friday so this was perfect!

Jenn

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It was amazing I love these short workouts that make you feel like you worked out for a whole hr!

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