17-Minute Fitness Ball Abs In Two Phases


This Move-For-Joy session is designed to target your whole core, especially your deep core and stabilizer muscles. It’s split into two phases. Phase one is designed to get your core warmed up and get your stabilizers engaged. Phase 2 is designed to advance and extend. If you’re new to fitness ball core, do phase 1 two times through. Be kind to yourself with this Move For Joy session. You probably will fall off your ball (I do in the video). Laugh at your self, make sure you’re not near any hard or sharp edges and just laugh. You’ll get better and stronger and it will be so fun to see your progress as you do this Move for Joy session over and over.


Printable Workout

Phase 1

  • Find proper alignment. Core engaged. Glutes are engaged and lifted. Back is flat. You can just hold this position for a minute or longer and your still working your core.

  • 25 ball crunches

  • 26 alternating twist crunches

  • 26 alternating marches

  • 26 bicycles on the ball (OR do 26 more marches)

  • 25 side crunches (each side)

Phase 2

  • 25 Knee tucks

  • 15 ball pikes

  • 25 plank shoulder taps with feet on the ball (or hold plank)

  • 25 glute bridge with hamstring curls

  • 25 feet to hands ball pass

Equipment You'll Need

(Click Here to see my equipment recommendation & get your own)

  • Fitness Ball

  • Optional exercise mat


Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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