I’ve officially got World Cup fever, and I even bought my dog Mobie a little mini soccer ball to play with outdoors during the warmer weather in the UK. One evening recently, admittedly a little bored, I started playing with the ball and realized it’s pretty similar to a Pilates ball. Without hesitation, I rolled out one of the best yoga mats and got to work programming a quick 10-minute abs workout using just the ball for equipment. My core is still trembling now. Get
ready for a humbling core workout with very little equipment, and remember, if you experience any pain during this routine or you’re unsure if you should be doing it, please seek advice first. Watch: 10-minute abs routine Before we get started, building a strong core means more than hitting your abs hard. For that reason, these moves target a range of muscles, including your obliques and deeper core muscles; the former support rotational and lateral movement, whereas the deeper muscles stabilize your torso and act
as your body’s natural corset. You’ll be performing these exercises from the side plank and bear plank position, but you can place a supporting knee down at any point if this puts too much strain on your upper body, as they all really fire up the shoulders. Throughout, focus on pushing up and away with your shoulder and forearm or hand (whichever is supported on the mat) to help protect your shoulder joints and prevent dumping into the upper body. Think about lifting away from
the mat, while actively engaging your core by bracing your stomach and drawing your navel in and up. Move with control and focus, not speed, focusing on inhaling and exhaling as you move. Aim for 45 seconds of work, 15 seconds of rest and 2 rounds; if you have time, add more rounds. Side plank crunch combo: Start in a side plank with your forearm resting on the mat and stacked beneath your shoulder. Hold the ball in your top hand. Brace your stomach, then
lift your top leg into the air and touch the ball to your foot. Return to side plank, then extend your leg in front of you and reach with your hand to touch the ball to your foot. Return to center, then repeat.Bear plank knee squeeze: Start on your hands and knees with your shoulders over your wrists. Tuck your toes and brace your stomach, then lift your knees to hover an inch or two off the mat. Step your right foot back slightly, then
place the ball between your left forearm and knee. Hold it in position, keep your back flat, then squeeze and release the ball for reps. Switch sides.Bear plank kickbacks: Come back into your bear plank (as above) with the ball positioned between your left forearm and knee. Hold the position with your core braced, then draw your knee inward toward your nose as you push through your hands. Extend your right leg out behind you to hip level, then return to center and repeat. Remember
to switch sides.Bear plank roll-ups: Come back to your bear plank (as above) and position the ball between your left forearm and knee. Keep your back flat and core strong as you press the ball into your forearm and roll it up and down with control. Switch sides.Standing warrior pulses: Stand with your left foot forward and right foot back, tucking the toes of your back foot. Lean your weight forward into your left leg. Your feet should be hip-width apart; think train tracks rather
than a tightrope with your hips forward. Hinge at the hips while keeping your back flat and gaze forward. Position the ball between one hip and your stomach, then slightly lift and lower your torso to press into the ball and release. Switch sides. What are the benefits? I found this routine a lot more versatile and fun to explore than peddling out sit-ups and crunches. Sure, planks are nothing new, but adding the ball and some stability work into the mix tested my balance,
fired up my abs and obliques and made me work even harder than usual. The ball gives you something to focus on, as you’ll need to control the action of it during every move, whether that means gripping it with one hand, pressing it into your thigh or forearm, or rolling it up and down your body. There’s plenty to think about, which means you will also notice your muscles working to keep your form in check. That means plenty of core engagement and pressing
through your hands to create space beneath you. See if you can slow each of the five moves down and aim for the same number of reps per side, move and round. Really press into the ball to activate all those smaller, stabilizer muscles in the body, which will also help you to consciously contract more muscles. I also felt this one in my shoulders and hip flexors, which can be a problem area for me as I sit behind a desk for multiple hours
during the day. Strong hips and shoulders protect your posture and lower back, so I would try to include shoulder and hip work in any stretching or mobility routine you do. Whether you enjoy running, weightlifting, Pilates, or something else entirely, a strong and stable core is crucial for helping you move safely, lift well and avoid injury, so taking the time to include exercises or routines like this will also provide longevity in the gym. Tom’s Guide fitness Follow Tom’s Guide on Google News
and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. Alternatively, you can read our content on the Tom’s Guide app available now for iOS and Android. Subscribe to Tom’s Guide on YouTube and follow us on TikTok. Finally, you can visit our dedicated Tom’s Guide Savings Squad hub for expert help on getting the best products for less. More from Tom’s Guide Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day
to build a strong and stable core and work on my hip flexor mobilityNot sit-ups or lunges — I use this simple Pilates exercise to sculpt strong obliques, inner thighs and hip stabilizers’I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture
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