Gym Limitations Workouts – Stability Ball, 10 Minute, Core
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Gym Limitations Workouts – Stability Ball, 10 Minute, Core

If you’re looking for a quick and effective core workout that you can do at the gym or at home with just a stability ball (we all have one sitting in the corner collecting dust!), then this 10-minute workout is perfect for you. This workout targets all of the major muscle groups in your core, while while introducing you to some unique exercises apart from the traditional ab workouts we usually see!

Warm-up

Start your workout with a warm-up to get your blood flowing and your muscles loose. Here is a simple warm-up routine that you can do anywhere:

  • Jumping Jacks – 30 seconds
  • Sun Salutations – 30 seconds
  • Trunk Rotations w/ Stability Ball – 30 seconds
  • Reverse Lunges w / Stability Ball – 30 seconds

Workout

After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 10 minute workout. If time allows, repeat the WORKOUT once or twice for a 20 or 30 minute burn!

  • Stability Ball Core Circles
  • Stability Ball Knees to Elbows
  • Stability Ball Banana Switch
  • Stability Ball Knees to Chest
  • Stability Ball Pike
  • Stability Ball Plank
  • Stability Ball Bicycle Crunch
  • Stability Ball Russian Twist
  • Stability Ball Superman
  • Stability Ball Side Plank (20s each side)

Cool-down

After you finish your workout, it’s important to cool down to help your body recover. Spend 3-5 minutes doing static stretches, such as holding a up dog, child’s pose, and seated side bends.

Tips

  • Be sure to breathe deeply and evenly throughout your workout.
  • Focus on maintaining proper form to prevent injury.
  • Listen to your body and rest when you need to.
  • Drink plenty of water before, during, and after your workout.

Other Stability Ball Workouts:

If you’re looking for a longer or more total body stability ball workout, we also have a 15-minute Stability Ball Total Body workout available on our website. This workout targets all of the major muscle groups, and it’s sure to get your heart rate up.

 

Stability Ball Core10 minutes

After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 10 minute workout. If time allows, repeat the WORKOUT for a 30 minute burn!

WARMUP

Jumping Jacks – 30 seconds
Sun Salutations – 30 seconds
Trunk Rotations w/ Stability Ball – 30 seconds
Reverse Lunges w/ Stability Ball – 30 seconds

WORKOUT

Stability Ball Core Circles
Stability Ball Knees to Elbows
Stability Ball Banana Switch
Stability Ball Knees to Chest
Stability Ball Pike
Stability Ball Plank
Stability Ball Bicycle Crunch
Stability Ball Russian Twist
Stability Ball Superman
Stability Ball Side Plank

Resources » Hotel Gym Workouts » Gym Limitations Workouts – Stability Ball, 10 Minute, Core

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