Welcome to Greg’s Weekly Workout. Each week I’ll be sharing some of my favourite workouts for you to try.
Today’s workout is a challenging one for the Core and Abs that requires a Stability Ball.
This Stability Ball Workout uses just 4 exercises and challenges your Core from all Directions.
The following workout will require a good degree of current core strength and stability. If you are not used to exercising your Core Muscles then you will want to develop a good base of inner and outer core strength first.
The Warm Up
Run through the following exercises before you start the workout.
The Workout
Complete the following exercises in order, try not to rest between each exercise just move from one to the next as quickly as possible.
(Click to watch videos of each exercise)
- Stir the Pot
- Side Plank (Ball gripped between the feet)
- Stability Ball Twists
- Hip Bridge
The Numbers
Start by getting used to the exercises, don’t worry about times and repetitions at this stage, just practice. When you are comfortable try the following exercise times:
Stage 1
Perform 30 seconds of each exercise, with the stir the pot exercise change direction after each repetition. Rest for 1-2 minutes at the end and repeat 1-3 times.
Stage 2
Perform 45 seconds of each exercise, with the stir the pot exercise change direction after each repetition. Rest for 1-2 minutes at the end and repeat 1-3 times.
Stage 3
Perform 60 seconds of each exercise, with the stir the pot exercise change direction after each repetition. Rest for 1-2 minutes at the end and repeat 1-3 times.
Enjoy this workout. If your form begins to breakdown it’s time to stop. If you carry on training with bad form during Core exercises you risk injuring your back so be careful.
How Often?
As with all training your recovery will be dependent on your lifestyle, nutrition and occupation. As a guide I would recommend at least 1 days rest between this workout and the next.
If you like this workout then you will enjoy my 200 Stability Ball Challenge
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