Name: Playbook - Shaina Fata - Stability Ball Abs 🔥
Uploaded: 2024-02-29T22:15:12.563Z
Duration: 20 min
Description: Stability Ball Abs 🔥

Extra spicy 🌶 ab workout for those who are up to the challenge 😝!!

EQUIPMENT: medium/large stability ball. You want it to be around the same height as your shoulders when you are in plank.

So this workout for 1 to 3 full rounds! 

1. Pike Rolls [8x]
2. Core Roll-Outs [5x]
3. Revolved Double Knee Crunches [10x]
4. Leg Lift to Hip Lift w/ Ball Hold [10x]
5. Leg Lift to Double Knee Crunch [10x]

• Start with your feet and shins on top of the stability ball. Bring yourself into a high plank.

• Press your palms FIRMLY down & puff your shoulder be blades UP for a strong plank.

• Squeeze your core TIGHT to keep you stable!

• Press down with your palms as you squeeze your core & pull your hips up, keeping the legs straight!! 

• Your whole body needs to stay tight & in control. Inner thighs are locked together!

Pike Rolls

• Place your hands on the ball a foot or two in front of you. Bring your feet wide.

• Your core should be locked TIGHT!!

• Roll yourself forward, keeping the arms pressing down.

• Don’t let the hips dip down too far!! You want to end with your back straight. 

• Pull the core in tight to roll yourself back.

Core Roll-Outs

• Start with feet on the ball, inner thighs locked together, & hands firmly on the floor in a high plank.

• Keep your core active and tight! Push your shoulder blades up, pressing the palms firmly down.

• Draw your knees in and off to the one side.

• Roll back out and repeat on the other side.

Revolved Rolling Knee Crunches

• Place the ball in between your feet. Squeeze your inner thighs to hold it in place!
 
• Lay down on your back.

• Lift the ball up to your hips & then lift the hips up to push the feet straight towards the ceiling.

• Press your forearms down at the hip lift to add force and stay stable.

Leg Lift to Hip Lift w/ Ball Hold

• Start in a plank on the ball with inner thighs locked together. Feet and shins should be on the ball.

• Push down to press your shoulders up into a strong plank. LOCK YOUR CORE.

• Keep the hips facing down as you lift one leg up. 

• Bring the foot back down and pull the ball forward to crunch both knees IN.

• Roll back to a plank & repeat on your second side.

Single Leg Lift to Double Knee Crunch

Stability Ball Abs 🔥

Andrea C

Diana

Great and quick core workout!  Didn’t have time to get bored with it!

Amy Sherman

Standing Abs | 18-min

Restarting my workout routine, so this felt like a full body for me. Great workout!

Victoria

Just started this app with another and absolutely love these workouts

cheyenne lopez

Dianne

Standing Abs 😝| DB Circuit

Love your workouts! I always feel sore but great after the workouts. :) So happy I saw you were on playbook. Makes it so much easier to follow and track my workouts.

Angelea

Yeah this whole routine whooped my ass ...I was huffin and puffin that not even Ursula  could help me

Angie

So perfect! Want to do this everyday. So quick!

Valerie

8-Min Abs 🔥 | Static Workout

Those hollow body holds! 😅 great short ab workout 🌶️🔥

Caitlyn

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Jessi

Abs Burner 🔥 | Circuit Workout

Ashli

A great workout , I didn’t think I’d burn a lot, but I am sweating!! Thank you as always!

oliana

Standing Abs | Follow-Along

Magali

Heart rate got up! Mission accomplished ✅

Alaysha

I have a feeling I’m gonna feel this more later 😅

Amoreena

Standing Abs | Fully-Guided

Torchy

Elle

Lady

Standing Abs 🔥 | Dumbbell Circuit

That was not easy, but it’s worth it!!!💪🏽💪🏽

Total Abs | Dumbbell Combo

Very good. Need to focus on my balance. Could not do the one stretching out leg then pulling knee in. I attempted the whole time tho haha.

Felicity

Standing Abs | Equipment-Free

Quick banger that sure to get the ol' heart rate up and core worked!

Gabriel

Those slow mountain climber pauses were 🔥🔥🔥

Emma

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Slow burner but awesome after day 2 of boot camp!!!

Barbara

Brandi

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Sophie

Kati

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Helen

Fire Abs 🔥

Soni

Hardcore Standing Abs 🔥

I have been following you on IG for a while now, so I’m already a big fan of your workouts! This app is awesome and very easy to navigate! Thank you

Grace

10-Min Ripped Core Workout 🔥

Farnaz

ania

Standing Abs | Wrist-Free!

Wanted something lighter but still moving my whole body—this was literally perfect for humpday!!!

Hannah

I think my form was just off and my abs weren’t dying. Or need heavier weights, but I’m def sweating 😅

Christina Tafolla

Dumbbell Abs

Wow! Such a good one. Lots of sweaty coordination haha

Daniela

Fiery Core Circuit 🔥

That was a kicker after taking a week off! 
LOVED EVERY MOMENT!!!

Elevated Core

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Simona

Lisa

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Brittany

Love all of your workouts 😍 they are so dynamic and keep me focused! Sweaty too 🥵🔥

I loved it! Challenging! One day I’ll finish it with ease! 😆 I really liked the music and on screen timer/description of exercise.

Stability Ball Abs 🔥

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