Best Ab and Core Workout Using a Stability Ball | Natalie Jill

Foreign Natalie. Jill. We're working out with a stability ball today. My favorite piece of functional fitness equipment, because it helps throw off your balance and really trains those stabilizer muscles. So we're doing abs and core. That's the focus. Flat belly, abs and core. Because everyone wants that flat belly or six pack and core development, that core strength is correct, critical with helping with that, and it helps keep you strong and functionally fit. That's what we all want. It helps us become happy, healthy, and fit. So grab your stability ball if you want to work out with me. If not, you can watch me and you can get one of these at a sporting goods store or I'm sure if you've got a gym, they've got one there. But get to know the stability ball, and if you've got it, go grab it. Have some water nearby, and let's get started. All right, we're going to start with a pike on the stability ball. So watch me first. Now, this is challenging, so even if you're a beginner and you want to try this, just getting into the pike position can be a workout. So if you can just get it into that position even once, that's still challenging. Your core, and it's a good start. So what we're going to do is on your hands, getting into a plank position on the ball. So just taking the balance here, holding it here, that's a plank position on the ball. We're going to roll it up, squeeze to a pike, and then roll it back out. And rolling it out here. Feel that in our abs, bringing it up. You're just watching me. Join me now and rolling it out. Pike up, hold. Now, the thing about functional fitness is you're working your whole body together, so you're mimicking real moves. So you'll notice you're getting a shoulder workout here, a little bit of arms, even a little bit of legs here. But you're mostly working the core and the abs. Pike. Hold it. Roll it out. Two more. Squeeze. Roll it out. Last one. Good job. Roll it back out. Plank position. Holding it here, squeezing those glutes tight, making sure you take that pressure off that lower back by tucking your pelvis under. Now your. I'll call it the forearm of your legs between your knees, your shins to your knees and your ankles. Balance the ball here, and we're going to tuck it in and back out. Are you ready? Tuck it in and out. Now here you're using your abs to drive the ball under you all ab here. Tuck it under. Squeeze those Glutes while you're doing it. Abs and core. Tight, strong arms, breathing through it. In and out. Out. Two more here. Last one. Good job. Take a break. Now, what you'll notice about these core and ab exercises is you don't have to do a lot of them, just a few of them, and you'll really feel them working. The thing with abs is everybody's got them. They're just hiding under a layer on a lot of us. So the way you get them to come out and show through are by creating a calorie deficit on what you're eating. You've got to have a deficit as to what you're burning in a day versus what you're eating so you can get rid of that layer and then also through intensity and training. And intensity and training doesn't mean it has to be this crazy cardio where you're killing yourself. This is intensity and training. If your heart rate's up, if you're sweating, if you're breathing heavy and it's challenging for you, that's intensity. So you're burning that fat. Also, you've got to develop the muscles, and using a stability ball and training functional, it's really going to work. Those muscles really engages everything, and that's how your abs are going to show. It doesn't take hours. It's just a few moves. Okay, moving on to the next exercise, we're going to go back to that plank that we were doing on the ball. Now, you can do this two ways. One is you could balance your forearms on the ball and hold it here as a plank. And what you could do is put this against a wall or another piece of equipment or a little bit more advanced, bringing your feet up onto the ball, how we started this workout. And holding it here. Join me. Now. Come up. Whatever your position is, hold it in that plank. We're not on our forearms because we want to stay level with the ball, on our hands, squeezing tight, not sinking down here, which will hurt your lower back, but really exaggerating that pelvis under, engaging that core. And hold it. Squeeze, breathe. Think about that flat belly, those abs, that strong core. Breathe. Few more seconds and then let it out. Are you feeling it? We're almost there. I got a couple more exercises for you. Grab a mat for your knees, or if you're on carpet, that's fine. You don't want the floor to hurt your knees. Here we're going to do some rollouts. Now. You can do this with your hands or your forearms, whatever is more comfortable. The whole goal is to roll it out using your abs. We're moving our arms, but we're rolling out using those ab muscles and then rolling it back in. You'll feel that one. Are you ready? Take it out. Hold. Roll it back in. Now, you can use a wall or you can use a chair or something to stop the ball. If you're worried about falling, using those abs, really rolling it out. Stretch. Bring it back. How we doing? See, it looks easy, but if you're actually doing it, you'll know that it's not so easy. If you're just looking at me thinking, she really looks kind of stupid doing this. I probably do, but it's. It's working. So come join me. Look funny also. Roll it out. Let's go. I'm sweating, and you should be, too. This is intensity. This is hard training, and it's not taking a lot of time out. Ooh, There we go. Last one. Bring it out. Hold. Good job. You did it. Okay, moving on to the last exercise here, and this one's a challenging one. You want to make sure you have a wall to lean the ball against or a chair or table, something to stop the ball from rolling out, because this is a really challenging one. The ball comes here, and we are going to put our forearms on the ball. So we're in a modified plank here, and we're going to take our knee to the opposite elbow here. Ready? Take it out very slow here. You're gonna feel wobbly working all this stabilizer muscles. Really feeling this in those abs, not core. You'll notice even my balance is getting thrown off. That's totally normal. But feel how your abs and your core are working to stop you from rolling. One more each side. Good job. You did it. I'm feeling it. Are you feeling it? I'm sweating. I'm out of breath. You should be, too, if you did them right. If these were too easy, then I don't believe you. You're not doing them hard enough. They're hard. This is how you get that flat belly. This is how we're working on abs and core with a stability ball. Good workout. Thanks for joining me. Comment below. Let me know. Did you do the workout? Did you like it? What did you like not like about it? And what do you want to see next? See you next time. Bye.