Unleash Your Ab Power With Yoga Ball Ab Workout

Tired of doing repetitive crunches? Anyone following a monotonous abs routine to get a six-pack must find it pretty dull. What if we told you that you could get rock-solid abs without doing crunches and sit-ups, all of that with just a yoga ball? Yes, that’s right. It is time to shake the dust off your long-forgotten stability ball and put it to good use, as doing crunches on an unstable surface builds stronger muscles (1). Sounds exciting? Get ready to climb aboard and do an intense yoga ball ab workout to get those stunning washboard abs in no time.

How To Do An Ab Workout On A Yoga Ball?

The best aspect of the yoga ball, also known as stability or Swiss ball, is that you can work out major body muscles, including your pelvis, glutes, and abdominals.

If you suffer from chronic low back pain, a yoga ball is the best. A study showed that people who use stability balls in their core workout may experience pain relief (2).

Yoga balls can be found in most gyms and purchased from shops online. Before grabbing a ball, getting the right one according to your height is essential. As a general rule of thumb, if your height varies between 5 and 5 feet 5 inches, you should choose a 55 cm ball. If your size varies between 5 feet 6 inches to 5 feet 11 inches, you must opt for a 65 cm ball. However, if your height ranges between 6 and 6 feet 3 inches, it’s best to get the 75 cm ball.

Getting the right diameter ball is crucial for your body. You could also choose the right one by sitting on it and selecting the one where your knees and legs are at right angles to the floor.

Now that you have learned about the yoga ball sizes, it is time to learn about the best yoga ball ab workout to engage your core and get fit.

Yoga Ball Crunches

Who doesn’t love crunches? The decades-old core exercise may be controversial, but it reaps fantastic results when performed on a yoga ball. To perform crunches,

1. Get a yoga ball and sit on its edge.
2. Place your feet shoulder-width apart and walk them forward so your body is parallel to the floor.
3. Place your hands behind your head and interlace them.
4. Inhale and lift your head by engaging your core and exerting pressure on your abdominals.
5. Exhale and lower your head back to the starting position.

The idea is to activate your core muscles. For intensity, perform this exercise gradually by lifting and lowering your head slowly.

Read More: Blast Away Belly Bulge: A Guide To Yoga For Belly Fat Reduction

Yoga Ball Bicycle Crunches

Step up your core game with yoga ball bicycle crunches if traditional crunches get too monotonous.

1. Get a yoga ball and lie on it with your back pressed on the ball and your feet placed on the floor.
2. Place your hands behind your head and interlace them to hold your head.
3. Inhale and lift your left knee towards your core and propel your right elbow towards your left knee.
4. Exhale and lift your right knee towards your core and propel your left elbow towards your right knee.
5. Repeat this exercise as if you are riding a bicycle.
6. You will feel pressure on your abdomen as you perform bicycle crunches.

For variation, you can perform yoga ball oblique crunches. To do this variation:

1. Place a yoga ball on the floor and sit on it so that your back is pressed on the ball’s edge and you are sitting mid-air.
2. Place your feet shoulder-width apart and lock them firmly on the ground. Your knees and legs must be bent.
3. Place your palms near each ear and hold your head for support.
4. Inhale and bring your right elbow towards your left knee and then your left elbow towards your right knee to complete one rep.
5. Repeat this exercise for a few reps to feel the burn.

Yoga Ball Bridges

When it comes to building glutes and core, bridges are the best lower ab workout routine on a yoga ball for stabilizing your lower back. To perform bridges:

1. Grab a yoga ball and sit on its edge.
2. Ensure your feet are shoulder-width apart. Walk a bit forward so that your body is parallel to the floor.
3. Inhale and squeeze your glutes by exerting pressure on your core and lower body. Drop your bottom as much as you can to the floor.
4. Exhale and lift your glutes to the starting position.
5. Repeat this exercise for a few reps. Ensure your arms and upper body rest on the ball as you build bridges.

Yoga Ball Squats

Squats are probably everyone’s heart-favorite exercise. This ab workout with a yoga ball engages your core, glutes, and quads, so it’s a win-win routine for all. It may also stabilize your back (6). To perform squats on a yoga ball:

1. Place a yoga ball between the wall and your body so that your back is pressed on the ball.
2. Face ahead and stand with your feet shoulder-width apart. Place your hands on your side hips.
3. Inhale and lower your body in a squat. Ensure your knees are locked, and your thighs form a 90-degree angle with the floor.
4. Exhale and squeeze your glutes and core to get back up.

Performing yoga ball squats may help you build a strong core and a sturdy figure (2).

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Yoga Ball Y-T Extensions

You don’t need to focus solely on your core. With a stability ball, you can work out other muscle groups in yoga ball Y-T extensions, like your shoulders. To perform this spectacular yoga ball ab workout,

1. Get a yoga ball and lie on it with your chest pressed on the ball and your feet extended on the floor.
2. Tuck your toes and hold your head in a neutral position.
3. Inhale and raise your arms forward so that your body forms a Y. Ensure your core is engaged throughout the routine.
4. Exhale and lower your arms sidewise to form a T.
5. Repeat this exercise a few times to build lean arms and a strong core.

Perform these ab workout routines on a yoga ball weekly to build a strong core. You can also incorporate these workout routines in your strength training to witness results.

How To Do Sit-Ups On A Yoga Ball?

Sit-ups are already the most challenging abs exercises that reap immediate results. Yoga ball sit-ups are fun for people looking to spice up their abs game. To perform sit-ups on a yoga ball,

1. Get a yoga ball and lie on it with your back and hips pressed on the ball and your feet placed on the ground by tucking your toes.
2. Ensure your body is in a parallel position with the floor. Face the ceiling.
3. Cross your arms and place them on your chest.
4. Inhale and squeeze your core to bring your body up to get into a sitting position. Your thighs must be parallel to the floor.
5. Exhale and lower your body back slowly to return to the starting position.
6. Perform these sit-ups for five reps.

You will feel significant burns on your core and hamstrings. To make it even more challenging, grab a dumbbell while performing sit-ups.

Read More: 12 Dynamic Yoga Ball Exercises For Total Body Conditioning

How To Exercise Abs With A Yoga Ball?

The yoga ball works wonders in engaging the core muscles and helping tone up abs. While they may seem fun, they actually supercharge workout routines by fully engaging the muscles.

In relieving lower back pain, the yoga ball also builds coordination and balance, helping runners improve their game (3).

The basic core exercises reap more benefits when performed on a yoga ball. Study reveals that doing a core workout on a yoga ball builds the pelvis, back, and abdominals (4).

Below is the list of the top-notch 30-minute ab workout with a yoga ball to help you get attractive abs in no time.

Yoga Ball Plank

Planks are your core’s best friend. While they seem easy, they exert tremendous pressure on your body. To perform planks:

1. Place a yoga ball on the floor and hop on it with your feet touching it and your hands on the ground directly underneath your shoulders.
2. Ensure your body is in a straight line. Face the ground below to prevent neck strain. Avoid rounding your hips or pushing up your pelvis. Engage your core and focus all your efforts on your abdomen.
3. Keep this position for at least 20 seconds. You will feel a burn in your abs.

You can also do a bit of variation by performing yoga ball side planks.

1. Place the yoga ball on the floor. Lie sidewise on the ball with your left elbow placed firmly on the ball. Extend your feet and put them on the floor. Place one foot ahead of the other to maintain balance.
2. Place your other hand on your hips for support. Ensure your body is in a straight line. Avoid bending your body. The essence of planks is to keep your body in a straight line.
3. Maintain this position for about 20 seconds to build strong abs.

Yoga Ball Reverse Crunch

You don’t always have to bring your head forward. Put your legs to good use by performing yoga ball reverse crunches to engage your core and lower back.

1. Lie on the ground with the yoga ball placed firmly between your ankles.
2. You can keep your arms by your side or hold your hips for support.
3. Inhale and pull your legs up with the yoga ball fully supported by your ankles.
4. Focus on engaging your core and your lower back.
5. Exhale and slowly bring the ball back to the starting position without touching the ground.
6. Repeat this workout for a few reps to build a great lower body. If you are a beginner, you can slightly bend your legs for support.

For variation, you can perform reverse crunches with hips up.

1. Get into a reverse crunch position. This time hold the yoga ball between your ankles while bending your legs.
2. Inhale and propel the ball toward your head by lifting your pelvis from the floor.
3. Exhale and repeat the exercise for 5-6 reps.

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Yoga Ball Pike

Pikes are even more fun than traditional planks. To perform pikes on a yoga ball,

1. Place the yoga ball on the floor and get into a plank position. Ensure your body is in a straight line with your hands placed directly below your shoulders and your feet extended and placed on the ball.
2. Push the ball forward with your feet as you propel your pelvis up as high as possible. Ensure that they are in line with your shoulders. Wait for 1-2 seconds and return to the starting position.
3. Avoid bending your body. If pikes are hard for you, you can do yoga ball tuck-ups.
4. Place the yoga ball on the floor and get into a plank position. Ensure your body is in a straight line with your hands placed directly below your shoulders and your feet extended and placed on the ball.
5. Roll the ball forwards by pushing your feet and bringing your knees toward your core.

Yoga Ball Windshield Wipers

Another excellent yoga ball ab workout for older adults is the yoga ball windshield wipers. Here the focus is on your core and upper back. To perform windshield wipers:

1. Lie on the floor and hold the yoga ball between your ankles. Hold your legs straight in the air.
2. Inhale and lay the ball towards the left and then towards your right like a windshield wiper.
3. Ensure your upper back is placed firmly on the ground. You can hold your hips for support. If you are a beginner, you can slightly bend your legs.

Yoga Ball Mountain Climbers

Are you adventurous by heart? Perform the mountain climbers to feel the actual burn.

1. Place the yoga ball on the ground and place your elbows on it firmly.
2. Ensure your body is straight with your feet extended and touching the ground.
3. Inhale and bring your right knee forward to touch the ball. Repeat the same with your other knee.

Yoga Ball Pass Throughs

The pass-throughs are probably the most challenging yoga ball ab workout, as it really challenges your core. To perform this exercise,

1. Lie on the floor with your legs and arms fully extended on the floor.
2. Hold the yoga ball between your hands while extending your arms fully behind your head.
3. Inhale and lift them so that your arms form a straight line with your shoulders. At the same time, lift your legs to make them parallel with your core.
4. Pass the ball to your feet and hold the ball between your ankles.
5. Exhale and lower your legs while holding the yoga ball without touching the ground.

These were some hardcore yoga ball ab workout routines for building a solid core. However, there are some mistakes beginners often make.

The biggest mistake they often make is rushing through the entire workout. The idea is not to get more reps but to perform each move slowly to engage the core fully. Rushing through the workout will only strain your muscles and wear you out.

Another mistake they make is not pressing their back firmly on the ground or bending their legs while performing reps such as in plank or side plank. Your body must be straight to prevent pressure on your spine and maintain balance.

The last mistake they make is not fully engaging their core. This concept is also known as abdominal coning and should not be repeated. Without focusing on your core, you will only tire your muscles.

Is An Exercise Ball Good for Abs?

Yoga balls are the best investment one can make for their abs. A study found that performing crunches on a yoga ball flexes abdominal muscles 24 to 38% more than on the ground (5).

Below are some of the excellent benefits of working out with yoga balls.

Improves Flexibility

Stretching and warming up your body is crucial to preventing post-workout soreness and DOMS. Yoga balls help warm up your core muscles and improve flexibility. These may reduce the risk of injury and mobilize your joints (7).

Increases Range Of Motion

Many individuals suffer from restricted motion. Yoga ball exercises like pikes, V-ups, windshield wipers, etc., may increase the range of motion (7).

Strengthens Core

Core muscles are essential for performing various tasks. In addition to looking fabulous, they help stabilize the back and maintain balance. Yoga balls help exert more pressure on the abdominals, so they reap significant results.

Moreover, working out on a yoga ball feels like you aren’t pushing enough, so you perform more reps and sets than you can on a traditional workout on the floor.

Activates Muscles

The yoga ball may also activate smaller abdominal muscles often ignored in traditional abs workouts (5).

Alleviates Lower Back Pain

Another vital thing to note is that yoga balls provide soft cushioning preventing your back from developing pain.

Maintains Balance

When working out on a yoga ball, your body must work to maintain a proper position. It may also increase balance and stabilize your spine.

This shows that the exercise ball is indeed pretty practical for your abs. Make the most out of your abs routine by using yoga balls.

The Bottom Line

Yoga balls are practical tools for building core strength. It is essential to warm up your body and do a bit of stretching before starting the yoga ball ab workout. You must consult a gym trainer and physical therapist for challenging activities like pass-throughs to maintain proper posture. To build strength, you can incorporate these yoga ball workouts into your other exercises.