Thursday, February 29, 2024
HomeWORKOUTBounce Into Shape: 10-Minute Stability Ball Blast

Bounce Into Shape: 10-Minute Stability Ball Blast

Are you ready to take your fitness to the next level?

I’m here to show you how to Bounce into Shape in just 10 minutes!

This full body workout using the stability ball is suitable for all fitness levels and can be modified to create different difficulty levels.

With 45 seconds of work and 15 seconds of rest, you’ll be able to strengthen and tone your body while boosting your cardiovascular endurance and calorie burn.

So, get ready to challenge your core stability, increase muscular endurance, improve coordination, and more – let’s get started and Bounce into Shape!

Key Takeaways

  • Stability Ball EMOM Exercises are a time-efficient workout that can be completed in just 10 minutes.
  • These exercises focus on core stability and balance, engaging the core muscles effectively.
  • Stability Ball exercises target various muscle groups, such as quadriceps, glutes, hamstrings, chest, shoulders, triceps, abs, back, and leg muscles.
  • The use of a stability ball enhances stability, coordination, body awareness, and muscular endurance.

Benefits of Exercise Ball Ab Workouts

Have you ever wondered what the benefits of exercise ball ab workouts are?

Stability ball ab workouts are an effective way to engage your core muscles, improve hip mobility, and strengthen your lower body.

A 10-minute exercise ball ab workout video, sponsored by Fit Beast Club, can help you stay in shape and improve your overall fitness.

This stabilizer ball routine will challenge your balance, enhance your core stability, and burn calories.

Try out this stability ball ab workout today and experience the benefits of exercise ball ab workouts for yourself!

Why Use a Stability Ball

Using a stability ball in your workouts can be a great way to increase your balance and coordination, while also engaging your core muscles.

Not only can it be a fun way to switch up your routine, but it also provides a great opportunity to challenge yourself and improve your overall fitness.

Enhances Balance and Coordination

By using a stability ball, I can improve my balance and coordination. Ab ball exercises engage my core muscles, helping me remain stable while performing a variety of exercises.

With a stability ball, I can do an effective 10-minute workout, as well as longer exercise ball ab workouts videos. This minute medicine ball workout boost my agility, coordination, and balance.

Stability ball exercises also help me improve my posture and add power to my workouts. An ab ball workout can help me reach my fitness goals faster.

Engages Core Muscles

I use a stability ball to engage my core muscles and enhance my total body fitness.

Benefits include:

  • Improved coordination and balance
  • More effective core activation
  • Enhanced muscular endurance
  • Increased range of motion

Additionally, I can also benefit from a calorie-burning minute ab workout video. In just 10 minutes, I can challenge myself, improve my fitness level, and achieve the results I want.

10-Minute Stability Ball Ab Workout

Ready to get active? Follow along with certified health and fitness coach, Caroline Jordan, and join the challenge to complete one stability ball ab workout once a week.

Incorporating a stability ball into your workout routine is an effective way to target abdominal muscles, burn calories and fat, and improve overall fitness.

Let’s get started!

Getting Started: Equipment and Safety

Let’s get started on your 10-minute stability ball blast with the right equipment and safety considerations in mind:

  • Choose a size that fits your height and weight
  • Use a thick mat or towel underneath for cushioning

Keep your spine neutral and maintain proper form:

  • Make sure the ball is inflated to the correct pressure
  • Stop immediately if you experience any discomfort

EMOM Set 1: Building Core Strength

Ready to get your core in shape? Try this EMOM set of stability ball exercises for a 10-minute core blast!

  • Push ups target the core
  • Oblique pulls sculpt the sides
  • Hamstring curls strengthen the lower abs
  • Pass throughs increase flexibility
  • Rollouts are a great ab ball challenge.

Push Ups: Targeting the Core

Starting with 10 reps of stability ball push-ups, this EMOM set builds core strength and targets the muscles of the chest, shoulders, and triceps. Engaging these muscles helps improve upper body strength and endurance, as well as providing a greater range of motion than floor push-ups.

Benefits include:

  • Improved balance and proprioception
  • Greater rotational strength and stability
  • Enhanced shoulder stability and posture
  • Enhanced flexibility and range of motion
  • Challenging core muscles from different angles

Oblique Pulls: Sculpting the Sides

Building on the strength and endurance benefits of stability ball push-ups, this EMOM set focuses on oblique pulls to sculpt the sides of your core.

To begin, lie on your back, with legs bent and feet on the ball and hands behind your head. Pull your right elbow toward your left knee, and repeat on the other side. Keep your core engaged, chest lifted, and abdominals tight.

Perform 10 reps on each side, taking a short break if needed. Take 10 minutes to power through this EMOM set for an effective, core-sculpting workout.

Hamstring Curls: Strengthening Lower Abs

I’m kicking off EMOM Set 1 with hamstring curls to strengthen my lower abs. Stability ball hamstring curls target the hamstrings, glutes, and calves while engaging the core muscles for balance and control. This exercise improves lower body strength and stability, enhances hip mobility and flexibility, and can be modified for different fitness levels.

Here are five benefits of this exercise:

  • Targets hamstrings, glutes, and calves
  • Improves lower body strength and stability
  • Engages core muscles for balance and control
  • Enhances hip mobility and flexibility
  • Can be modified for different fitness levels

Pass Throughs: Enhancing Flexibility

Passing through the stability ball is a great way to improve flexibility and build core strength during EMOM Set 1. It engages the core muscles while requiring a greater range of motion than a regular plank.

When done correctly, it enhances balance and helps to strengthen the lower abs. To do this exercise, start in a plank position with the ball between your hands and feet. Move your arms and legs through the ball, alternating back and forth.

Take your time and focus on engaging your core muscles for maximum benefit. Give it a try and feel the difference!

Rollouts: Ab Ball Challenge

I’m challenging my core muscles with rollouts using the stability ball in EMOM Set 1. It activates abs, back, and shoulder muscles, improves core strength, stabilizes shoulder and scapular muscles, and challenges balance and proprioception.

It can be modified using weights or an exercise wheel. Benefits include increased strength and stability, improved flexibility and mobility, and enhanced coordination and agility.

Plus, it’s a great way to torch calories!

EMOM Set 2: Intensifying the Burn

Let’s build on the core strength we developed in the first EMOM set and really amp up the intensity with this second EMOM set.

Push-ups will challenge our balance.

Oblique pulls keep our core engaged.

Hamstring curls will help us persist.

Pass-throughs help us maintain momentum.

Rollouts give us that final push.

Let’s get started!

Push Ups: A Repeat Performance

For the second EMOM set of this 10-minute stability ball blast, let’s ramp up the intensity with push-ups to really get your muscles burning.

Benefits include:

  • Engaging chest, shoulders, and triceps
  • Challenging core stability and balance
  • Increasing upper body strength and endurance
  • Providing a greater range of motion
  • Adjusting to target different muscle groups.

Push yourself and maximize your gains!

Oblique Pulls: Consistent Engagement

Building on the gains made with the push-up EMOM set, let’s move on to oblique pulls for an intensifying burn. This exercise engages our core and abdominal muscles for consistent engagement.

Lie on your side with the ball between your hip and the ground. Push the ball up with your feet as you pull your upper body up. Return to start and repeat. Strengthen your core while improving balance and stability.

Ready to burn? Let’s get to it!

Hamstring Curls: Persistence Pays

Taking the intensity up a notch, we move on to the hamstring curl EMOM set, where persistence definitely pays off. Working the hamstrings, glutes, and calves, this exercise enhances lower body strength, stability, hip mobility, and flexibility.

Here’s what you need to know:

  • Targets hamstrings, glutes, and calves
  • Improves lower body strength and stability
  • Engages core muscles for balance and control
  • Enhances hip mobility and flexibility
  • Can be modified for different fitness levels

Pass Throughs: Keep the Momentum

Continuing our EMOM set, we now move on to pass throughs, an exercise designed to keep the momentum going and intensify the burn. This exercise works the core, shoulder, chest, and arm muscles.

Starting in a plank position, roll the ball up to one hand, and then switch arms. Maintain a strong core and keep your shoulders over your wrists. Repeat for 10 reps with proper form for best results.

Pass throughs are a great way to challenge your core and upper body strength.

Rollouts: Final Push

Ready to take it up a notch? Rollouts are the perfect exercise for the second EMOM set of this 10-minute stability ball blast, intensifying the burn and pushing your body to its limits.

Engage core muscles, improve balance and stability, strengthen abdominal muscles, challenge balance and proprioception, and intensify by using an exercise wheel or sliders.

Get ready to feel the burn!

Tips to Maximize Your 10-Minute Ab Routine

To maximize the effectiveness of my 10-minute stability ball ab routine, I need to focus on maintaining proper form. This means keeping my core engaged, my back straight, and my movements controlled.

Another important factor is staying consistent with my routine. I should aim to perform the exercises regularly, ideally at least three times a week. Consistency is key when it comes to seeing progress and building strength in my abdominal muscles.

In addition to proper form and consistency, incorporating variations into my routine is crucial. This helps to target different areas of my core and prevent boredom. I can try exercises like Russian twists, plank holds, or leg raises to work different parts of my abs.

Maintaining Proper Form

To maximize the benefits of this 10-minute stability ball ab routine, it’s important to maintain proper form during each exercise. Here are a few tips to keep in mind:

  • Focus on proper alignment and posture
  • Engage core muscles throughout the exercises
  • Keep movements slow and controlled
  • Avoid straining or arching your back
  • Listen to your body and take breaks when needed.

Staying Consistent

Once you have established proper form for each exercise, the key to maximizing this 10-minute stability ball ab routine is staying consistent. Dedicate yourself to completing the routine at least once a week, even if you can’t commit to doing it daily.

Record your progress and aim to increase your reps or intensity each session. Stay motivated by connecting with a supportive fitness community and celebrating your successes.

Commit to regular exercise and enjoy the benefits of a stronger core.

Incorporating Variations

Crank up the intensity of your 10-minute stability ball workout by incorporating variations into your routine.

Add variations to target different muscle groups, challenge core stability and balance, increase cardiovascular endurance, and intensify the workout.

Here are a few tips to maximize your stability ball ab routine:

  • Vary the reps and rest periods
  • Add resistance bands or weights
  • Incorporate arm and leg lifts
  • Increase speed and intensity
  • Modify exercises for different fitness levels.

Make sure to listen to your body, take breaks when needed, and challenge yourself to get the most out of your workout.


To conclude this 10-minute stability ball ab workout, I encourage you to take a few moments to reflect on the results you have achieved. You have worked hard and the payoff is a stronger core and improved overall fitness.

Now, it’s time to take the next step and commit to regular exercise routines in order to keep seeing great results.

Recap of Stability Ball Ab Workout

After completing my 10-minute stability ball ab workout, I’m feeling stronger, more toned, and better overall.

The exercises engaged my core muscles, enhanced my balance and coordination, improved my flexibility and range of motion, increased my muscular endurance, and challenged my stability and proprioception.

I’m proud of my accomplishment and excited to see the results of my hard work in the future.

Encouragement and Next Steps

With just 10 minutes of work, I can confidently say I’ve achieved a new level of core strength and fitness.

It’s time to take that next step and commit to a regular exercise routine to enjoy the full benefits of stability ball workouts.

Connect with a supportive fitness community and challenge yourself to do one stability ball ab workout once a week, for 6-8 weeks.

Take breaks when needed, and don’t forget to share your results and encourage others.

With dedication and consistency, you’ll be bouncing your way to a stronger core in no time!


Can a stability ball burst?

Yes, a stability ball can burst if it is overinflated, damaged, or exposed to sharp objects. It’s important to follow the manufacturer’s guidelines for inflation and usage to minimize this risk.

How many calories do you burn doing stability ball exercises?

The number of calories burned during stability ball exercises varies based on the intensity of the workout, the specific exercises performed, and individual factors like weight and fitness level. On average, one can burn between 300 to 400 calories per hour with vigorous stability ball exercises.

How much pressure can an exercise ball hold?

An exercise ball can typically hold between 250 to 300 pounds (113 to 136 kilograms) of pressure. However, this can vary depending on the quality and size of the ball. Always check the manufacturer’s specifications for the exact weight limit.

Mohammed Riad
Mohammed Riad
Mohammed Riad is not just any pro bodybuilder; he's a testament to discipline, dedication, and drive. His chiseled physique speaks volumes of his commitment to the sport, but there's more to Mohammed than meets the eye. Beyond the weights and the stage, he's an avid writer, seamlessly weaving his extensive knowledge of bodybuilding into compelling narratives. Mohammed's articles at The Body Builder, formerly know as Body Guider, bridge the gap between hardcore training techniques and the philosophy of bodybuilding, making them invaluable resources for both seasoned athletes and newcomers to the sport. His unique blend of physical prowess and intellectual depth has earned him respect both inside and outside the gym. Through his words and his physique, Mohammed Riad continues to inspire and enlighten the fitness community, proving that muscles and mind can, indeed, coexist powerfully.

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