Ab Workout with Stability Ball | Natalie Jill

Hi, guys. Natalie, Jill here. Today we're doing an ab workout, and we're going to use a stability ball, so you can do this anywhere. Now, I've got six exercises, and we're going to start to combine them. But the key to abs is really three parts. One, you've got to dial in your nutrition, because we want to eat the right foods so we can get rid of that overall fat so we can see them. Second, we've got to decide that it is possible, because if you tell yourself you're never going to have abs, it's not possible for you. You're not going to get them. And. And then the third thing is you've got to do the right exercises. When you do the right exercises, you get that core definition, you get that flat belly, you get those abs. So when you do the other work with the diet, the nutrition, they start to show. Now, I love body weight exercises, and I love using a stability ball with them because it challenges your core even further. So what you need for this is a stability ball. You can get them lots of places. And then a mat. And I'm going to fold my mat over just. Just to protect my knees. And we're gonna get started. Are you ready? Okay, so the first exercise is just a simple knee rollout. Now, what I want you to think of here is you're going to squeeze your glutes core tight. We're going to put our elbows down on the ball, and it's a slow roll out and in just like this. Just do one or two to feel what you want to feel. Now, you should not feel that in your lower back. You want to feel it all in the abs. And we're going to take it down. Ready to take it out and in. Now, with here, you don't want to just make this an arm workout. So you're using your abs, rolling out and in, breathing while you do it. Now, there's no magic number of reps, but if you want to count, you want to get to at least 10 of these. You want to really concentrate on feeling it. That's what's important here in. Give me three more right here. Nice. Okay, same move, but we're going to start from a standing position and just rolling it all the way out and then back in. Gets a little bit harder up here. Are you feeling them? If this is too advanced, you can stay from your knees and continue with me. Got three more right here. Nice. All right, mini break. Okay, this one's gonna get a little bit more challenging. Are you Ready? We're gonna go to a plank position. Forearms on the ball, but we're gonna slide. Circle it clockwise and counterclockwise so it's gonna look like this. Plank position. And ready. Take it to a circle. Keep your back flat, no arch in it. Core engaged. Should be feeling these a lot in those abs. They should be burning. Two more one direction, and I'll switch it to the other direction. This is an advanced move. If this is too hard, you can do this from your knees, but you want to work up to getting it from your feet. And you should be feeling these burn early on. Nice. Three more circles. Shake it out. Okay, we're going to take this one now to a plank. We're going to put our feet up on the ball. Now we're challenging our core here. We've got to stabilize the ball. It's a simple move. Take some concentration. So feet up on the ball. Plank position from your hands. We've got it right here. And we're just holding. Just simple hold right here. Now, with that plank, you don't want to cave down here. Tuck ribs down, glutes tight. Core engaged. And it's just a hold just like this. How long can you hold? We're gonna go five minutes. Just kidding. Holding it here. Okay, mini break. Now. The goal is to get really good with these that you don't have to take that mini break. You can just keep going in between. But it's your first time doing it with me. We're just gonna take a mini break, and then we're gonna reset on that and we're gonna add on to that. Are you ready? Okay. Bring it back up to that plank this time. Hands plank. We're going to take it to a tuck. It's going to look just like this. Ready? Take it in. Back out. Breathing out. Give me four more right here. Nice. How are you feeling? Okay. Taking it up another notch because we're going to progressively get harder on each move. This time, that same position, we're going to take it to a pike, and then we're going to do a little combo move. Are you ready to get. You got this? Okay. On your hands, feet on the ball. This is what it looks like. Take it to a pike, up, hold, then roll it all the way back here. You'll feel that. Let's do it again. Up. Roll it out. Up. Give me three more. Last one. Nice job. Woo. How are you feeling? All right. If you got those down and you're able to do those without issues, meaning you're feeling it in your abs, but you've got the right form. Now then you're ready for the combo move. So for this one, we're going to take that plank hold, and we're going to do a tuck and a pike. Are you ready? Okay, so reset. Hands, feet on the ball. Looks like this. Tuck out, pike, back out. Try it again. Tuck out, pike. Roll out. Give me two more like this. Tuck out. Last one. You did it. Good job. So there's no magic number or rep with these. You want to do what's intense for you. You want to always feel it in those abs and stability. Ball adds that extra challenge because you're working all those little muscles. You're really working your core for balance, muscle definition, everything. Thanks for joining me. See you next time.