Stability Ball Superset Core Workout

Stability Ball Core Workout -- side leg liftsI’m back! Well, technically I was back yesterday, but I had scheduled that post ahead of time so I’m not counting it. Denver and Vail were amazing, but after five days of beer and bar food, I am more than ready to get back on the fitness grind (not that skiing isn’t a great workout).

Every time I’ve gone on a trip in the last two years, I vow to take tons of pictures and document everything in a fun blog post…I’ve got a solid 0% success rate going. I’ll do better next time (hopefully), but in the meantime here are some highlights from Colorado:

  • Après-ski at The Shakedown
  • Full day of skiing Vail (the Back Bowls were my favorite runs)
  • Après-ski at The Red Lion
  • Walking around the 16th Street Mall in Denver
  • Brunch at Sputnik (a cool, hipster-y bar/restaurant) on South Broadway St in Denver—the Stacks of Vegan Power dish was AMAZING!
  • Drinks at the Ale House in Denver’s Highlands

Being the classy, ladylike, responsible adult that I am…

Clearly booze was the theme of the trip, so without further ado, on to today’s core workout! I did this superset workout Tuesday morning before heading out on a run. It. Was. Needed.

Stability Ball Superset Core Workout

Equipment I Used:

  • Stability ball
  • Exercise mat

You’ll do three rounds of each superset before moving onto the next superset. Don’t rest in between the two exercises. The goal is to complete this as fast as possible without sacrificing proper form. You can take a quick break in between rounds (15-20 seconds) and a longer break in between supersets (30-60 seconds) if needed.

Core Superset Workout with the Stability Ball


Complete three rounds of:

  • 20 Alternating Side-to-Side Plank Jumps: Start in a plank position. Jump both feet up towards your left hand, landing on your toes (to protect your knees). Jump back into a plank position. Jump both feet up towards your right hand. Continue back and forth as fast as possible.
  • 20 Alternating Prone Oblique Twists on Stability Ball: These were tough! Get into a plank with your shins on a stability ball and your hands shoulder-width apart on the floor. Draw your knees into your right shoulder, keeping feet on the stability ball, and then return to center. Repeat to the left.


Complete three rounds of:

  • 20 Superman Lifts: Lay on your stomach, arms overhead. Lift arms, chest and legs off the ground, squeezing those glutes and back muscles. Hold for a second, then lower slightly (but not all the way down to the ground) before repeating.
  • 20 Twisting Stability Ball Back Extensions: With the stability ball under your lower abdomen/pelvic area, place hands behind head and lower your upper body towards the ground. Lift back up, twisting torso and opening up to the right. Lower back down, twisting to face the ground, and then twist back up to the left. When you lift up, careful not to overextend your back—don’t come too far past the point where your body is in a straight line. Maybe I just need to mop my floors, but I found my sneakers kept slipping, so I did this move with my feet against a wall. Do 20 total (10 to each side).


Complete three rounds of:

  • 20 Cheek-to-Cheek Planks: Start in an elbow plank position. Keeping shoulders level, twist your torso to lower your right hip to the floor. Return to plank position and then twist the other way, lowering your right hip to the floor. Do 20 total (10 to each side).
  • 20 Stability Ball Windshield Wipers: Lay on back, legs perpendicular to the ground with stability ball held between your feet and arms outstretched for support. Lower your legs to the right, twisting your hips but keeping your back on the ground, until legs are just hovering above the ground. Lift back to starting position and over to the left side, and then back to starting position. Do 20 total (10 to each side).


Complete three rounds of:

  • 20 Side-to-Side Toe Touch Crunches: Lay on your back with feet straight up, perpendicular to the floor. Crunch up, reaching your left hand to touch your right foot. Next time, crunch up, reaching your right hand to touch your left foot. Complete 20 total (10 to each side).
  • 20 Stability Ball Crunches: Start with feet on ground, knees bent at 90 degrees, and the stability ball positioned right above your butt/on the small of your back. Crunch up and then lower back, getting a big range of motion in—extension and flexion.


Complete three rounds of:

  • 10 Side V Crunches (right side): Start laying on your side with bottom arm stretched outwards on the ground for support. Do a side crunch, lifting your legs up and crunching them in to meet your elbow and raised torso.
  • 10 Stability Ball Side Leg Lifts (right side): Roll onto left hip and elbow with stability ball between your feet and right hand flat on the floor behind you. Lift your legs (and the ball) as high as you can, hold for a second, and return feet almost to starting position, but not letting them rest on the floor. Repeat.


Complete three rounds of:

  • 10 Side V Crunches (left side)
  • 10 Stability Ball Side Leg Lifts (left side)

Stability Ball Core Workout -- twisting back extensions

WEARING | tank: Urban Outfitters // sneakers & crop tank: Nike // leggings: c/o Champion


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  1. Totally voted for you (you did look best after all!)

    Such a champ with the beer. I think I majored in chugging in college. Probably time I whip out that stability ball to make up for it…

  2. Every time I see workouts like these, it reminds me how much I really need to get a stability ball. It looks like an awesome workout! Thanks for sharing!

  3. that’s one heck of an ab workout!

  4. love this. definitely adding this to one of my days in the gym

  5. This is awesome!! Thank you for sharing Nicole 🙂

  6. This looks like such a tough ab workout and I am always pretty weak on exercises that require exercise balls! Can’t wait to try this!

  7. This seems like a pretty intense but effective ab workout. Giving it a try!

  8. Great workout! Always running out of ideas regarding exercises to do with the stability ball. I love the fact that you added in back exercises as well! It would be great if you wrote down the approximate time needed to complete each workout (I thought this one would take me around 20 minutes and endep up taking me a bit more than 30 minutes). It’s just easier to manage when you have a busy schedule like mine 😉 Anyway, love the blog, love the workouts, your are really inspiring! 🙂

    • I’ll definitely be better about giving time estimates! Sometimes I forget with the non-timer workouts. 🙂 So glad you enjoy the blog!

  9. Awesome workout!! Short, sweet and effective !!

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