moderate
20-Minute Stability Ball Core Workout
Stability ball training challenges the deep core muscles that conventional floor exercises often miss — the wobble is the point.
20 min · Kit: Stability / Swiss ball (correct size: hips and knees at 90 degrees when seated)
The session
- 13 min: Seated ball bounce — find center of gravity; engage core
- 23 min: Ball roll-out — kneel behind ball, arms on ball, roll forward and back; 3×10
- 33 min: Plank on ball (forearms on ball) — hold 20 sec × 3
- 43 min: Supine hip extension — feet on ball, hips up, hold 2 sec; 3×10
- 53 min: Ball pass — lying on back, pass ball hand-to-feet-to-hand; 3×8
- 63 min: Lateral roll — seated, walk feet out to side lean; 10 reps each
- 72 min: Child's pose over the ball
Worth knowing
- An unstable surface (the ball) recruits more deep stabilising muscles — this is why it is harder
- Ball roll-outs are exceptionally challenging — start with minimal range
- Check ball pressure before each use — under-inflated balls are less useful
- Plank on a stability ball is significantly harder than floor plank — beginners could use floor first
