If you follow me on my Fitmamaof6 Instagram account, you know that I like to use the yoga ball to work my abdominal muscles. I know that this has strengthened my core more than any regular sit up could do. Balance is key when working with a yoga ball and this adds variety as well as challenge to my work.
Other muscles have to engage or stabilize to off-set the unstable inflatable ball. When performing a sit up on the yoga ball, I can get full extension on the way back, then a complete ab crunch to complete the move. All the while my legs and glutes have to stabilize to keep me on the ball.
I have included five of my favorite abdominal yoga ball moves that will HIIT your core:
Supplies: Yoga Ball, Dumbbell or Barbell
*Jack Knife or Pike Up (3 sets of 12 reps) Place toes flat on ball, hands on the ground in plank position. Bring knees in to chest, roll back out to beginning position to complete one rep. If strong, Pike Up starts with toes on ball and hands on ground in plank position. Keeping legs straight, and arms straight, bring straight legs and ball in to chest. This is a total body move which works chest, arms legs and abs.
*Yoga Ball Sit Up with or without weights (3 sets of 12 reps) Lying on top of yoga ball, stabilize feet on the floor. Dumbbells can be placed on shoulders or if using a barbell, place across the shoulders. Lay back and get a full extension and slowly crunch up. This can be done without weight.
*Yoga Ball Hand Pass to Toes (3 sets of 12 reps) Lay on floor and begin with yoga ball in hands over head. Pass yoga ball to toes and bring down to floor, almost to touch. Now bring straight legs with ball back to hands. Straight arms over head almost to touch floor. Repeat. This counts as one rep.
*Yoga Ball Plank and Floor Toe Touches (3 sets of 12 reps) In the plank position with hands on floor, feet are on the yoga ball. Bring one foot off the ball and tap the floor. Return to ball. Repeat on the other side. Works: abs, arms and legs.
*Plank on a Yoga Ball (one minute hold) Begin with feet on the ground and elbows on the yoga ball. Stabilize feet and core, if feeling strong, bring one leg up for 30 seconds and repeat on the other side. This will really test your balance.