Ready to feel the burn and target your core? These 11 core moves will set your abs on fire and can be done at home or in the gym. All you need is a mat and pilates ball – easy!
Ready, set – abs!
So, grab a mini pilates ball and get ready to target that lower body and abs. If you don’t have a mini Pilates ball then you can substitute for a cushion or pillow. Don’t be fooled – this one little piece of equipment provides a large variety of moves that allows greater range of motion and more muscle activation.
Move 1: Single Leg Bridge Lift
How:
As you lay on your back place the ball behind one knee, while pressing into the heel of the supporting leg draw the knee up and slightly toward the chest.
Tip:
Keep the pelvis from touching the floor between reps or try a variation by lifting the heel of supporting foot.
Move 2: Leg Circles
How:
With the pilates ball underneath one ankle, with the other leg start to create large circles, doing the number of reps in one direction and then reverse the direction.
Tip:
Keep supporting leg resting on the ball engaged by actively pointing the toe and maybe try floating pelvis off the floor for a few reps.
Move 3: Crunch
How:
With ball placed between thighs, knees over hips and flexed feet in line with knees, slightly squeeze the ball between the thighs and crunch then proceed to reach fingers to opposite ankles.
Tip:
To modify: soles of feet can connect with the floor and reach fingers to outside of opposite thighs.
Move 4: Side Twist with Toe Reach
How:
Place ball between the thighs and extend one leg, with palms connected and hands at heart center and twist as the torso comes through center reach fingers to toes of extended leg.
Tip:
Keep back straight throughout the move and core locked on tight.
Move 5: Oblique Twists
How:
Placing the ball behind the lower torso and hands at the center of your chest twist from side to side extend the move further by holding in a twisted position to one side and extend opposite leg to raise up and down.
Tip:
Keep thumbs glued to the center of your chest without them raising this will ensure the torso is twisting and working the obliques.
Move 6: Crunch with Leg Extension
How:
As you lay on your back place the ball between the thighs and hands resting on the side of the face with elbows wide, crunch chest towards tops of thighs then hold as legs extend away, return knees in over hips before releasing crunch.
Tip:
Flex your feet and press through the heels for the leg extension this will engage core and legs.
Move 7: Double Leg Lower Lift
How:
Resting on your back with the ball between the hands reach to place it between the ankles, lower the legs and arms in opposite directions alternating the ball between hands and legs.
Tip:
If ankles aren’t easily accessible then set and grab the ball from lower down the legs.
Move 8: Leg Static Hold
How:
As you rest down on your back place the ball between the thighs, with knees over hips and feet flexed, squeeze the ball as hard as possible and hold.
Tip:
See how long you can hold for and make sure you still BREATHE!
Move 9: Side Leg Raises
How:
Resting on your side with legs long start to raise your top leg up and down, then after a few reps hold your top leg halfway and start to raise the bottom leg up to meet your held top leg. Then hold the bottom leg halfway and start to raise the top leg up and down.
Tip:
Keep hand on floor in front of your chest for some extra support and stability.
Move 10: 3 Leg Downward Dog to Clam Shell
How:
Place the ball behind one knee and extend into a downward facing dog position, as you extend the ball and knee back in 3-legged downward dog bring knee forward in plank position with big toe resting next to inner thigh open knee to side in clam shell.
Tip:
Move can also be done with knee on the floor in a tabletop position still extending knee behind.
Move: 11: Bridge Lift with Leg Lower
How:
Laying on the spine place the ball between both hands over the shoulders, bend one knee with other leg extended up to the ceiling. Press up to a single leg bridge before pointing the toe and lower the ball overhead and leg in the opposite direction. Bring the ball back over the chest and leg over the hip before releasing pelvis back to floor.
Tip:
Keep palms pressing into the ball to work the arms and core more effectively.
Burn baby burn!
Body Balance is a studio based in the heart of Vancouver, BC, Canada that offers a comfortable atmosphere balance where you can find balance across the three pillars of wellness – Physical, Emotional & Spiritual. Our stance to fitness is not one that revolves around the endless chase of the perfect figure, but rather a mindful fitness approach designed to make people feel better as conscious human beings.
Burn baby burn!