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Home / Workouts / Cardio / Stability Workout (Cardio and Core)

Stability Workout (Cardio and Core)

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Stability workouts are one of my favorite ways to challenge my body! The key to this stability workout is the use of a Swiss ball!

Stability Workout

I have had such a great time getting my lunch workouts in this week after taking last week off. It’s funny how taking a week off can make you look forward to workouts and have a renewed enthusiasm for HIIT! I think that has something to do with all the steady state cardio I did last week. Or maybe I just like being done with cardio in 15 minutes. Probably the latter! See I always smile when it’s over!

Stability Workout - Sweaty Selfie

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My absolute favorite workout from this week was this stability workout. Holy core work. It’s a sneaky ab workout and I love that.

Stability Ball

My body and overall fitness level has benefited so much with balance and stability work. This is part of the reason I love yoga so much! These workouts take me out of my normal comfort zone and force me to slow down and focus on my form, technique and balance! That is the key to getting the most out of this stability workout as well! You should be sure you are stable and balanced before performing any additional movements.

dumbbells

Realizing that not everyone will be comfortable doing this workout as a HIIT, I’ve included the same workout with two options: HIIT or AMRAP (As Many Rounds As Possible). I wrote this workout as a HIIT; however, I encourage you to do what you are comfortable with! Either way you will be scorching calories and building core strength! I promise your legs, abs and chest will be screaming at you by the end!

Stability Workout Tips

  • Try all of the stability moves to make sure you are comfortable performing them before you start. Once you feel comfortable, you can decide which workout to do.
  • If you find the balancing is too much or you don’t have a stability ball, this stability workout would still be killer without the stability ball.  Just swap out the moves on the ball with regular lunges and push-ups!
  • Also you will notice that the workout suggests using weights. All I did was hold the weights at my sides to add some resistance to the lunge. This is certainly not necessary and if it’s not comfortable or you are a beginner, skip the weights and focus on form!
  • When doing the lunges on the stability ball, the foot on the ball should be resting so the laces of your sneaker are resting on the ball. The front leg should be pointed straight ahead and you should find a place to focus your gaze so you are less unstable. Looking around or watching yourself in the mirror is a guaranteed to make you unsteady!
  • When doing push-ups on the ball, the more of your legs on the ball, the easier these are! I did these holding the weights in my hand, but that is not necessary!
  • Butt kicks – you should really work to kick your booty every time. This is the cardio part so go as fast as you can!
  • Lying toe touches with weight – lying on your back, feet straight up in the air, legs straight. Reach your fingers towards your toes (keeping the legs straight if possible). If holding a dumbbell, reach it towards the toes as you crunch up!

Stability Workout - High Intensity HIIT Workout

Stability Workout - AMRAP Workout

What about you?

  • Do you regularly incorporate stability work into your routine?
  • What is your favorite move  to perform on the Swiss ball?
  • Any fun weekend plans? I’m teaching spin and having lunch with a friend Saturday afternoon. I can’t wait!
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Filed Under: Cardio, Workouts Tagged With: at home workout, core workout, exercise, stability workout

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Reader Interactions

Comments

  1. Heather @ Divas Run for BLing

    December 12, 2014 at 10:21 am

    I really need to get a stability ball to add to my workouts! Thanks for sharing #wowlinkup

    Reply
  2. earlleighdesigns

    December 12, 2014 at 8:50 am

    Thanks for sharing! I do mostly core work with the swiss ball because I can’t do “traditional” ab work yet. (I have slight ab separation left from my pregnancy)

    Reply
    • Sam

      December 14, 2014 at 12:53 am

      It sounds like you are on the road to recovering from the ab separation with the core work. Great job and thanks for stopping by!

      Reply
  3. Lex @ Flecksoflex

    December 11, 2014 at 1:43 am

    Thanks for sharing these workouts! Can’t wait to try them out! #wowlinkup

    Reply
    • Sam

      December 14, 2014 at 1:00 am

      Let me know if you try them! Stability workouts are so challenging!

      Reply
  4. fitfoodiemama

    December 5, 2014 at 8:30 pm

    Totally trying one of your workouts after my run tomorrow! They both look awesome 🙂

    Reply
  5. Rebecca @ Strength and Sunshine

    December 5, 2014 at 4:10 pm

    Awesome! I love my stability ball! But you know what I really want…a BOSU!

    Reply
  6. running4cupcakes

    December 5, 2014 at 12:06 pm

    Love the stability ball – especially for core exercises. Thanks for linking up – happy Friday. 🙂

    Reply
  7. Baking in Yoga Pants

    December 5, 2014 at 11:48 am

    Thanks for sharing these workouts! Im going to see if I can talk my husband into doing one this weekend!

    Reply
  8. aladygoeswest

    December 5, 2014 at 11:31 am

    Hi Sam! Happy Friday to you! I love using the stability ball for the stir-the-pot move, but I don’t use it enough. Thanks for the reminder!

    Reply
  9. Christa @ Living Unbalanced

    December 5, 2014 at 9:19 am

    Looks like a great one! I am trying *really* hard to incorporate more core work into my normal routine…that is definitely my weakest area.

    Reply
  10. SuzLyfe

    December 5, 2014 at 9:00 am

    Stability is a huge thing for runners and for the aging population (as well as everyone else, obviously). Incorporating stability exercises helps to reduce your risk of injury and strengthens your secondary movers to support your primary movers. Great post!

    Reply
  11. Lauren @ The Bikini Experiment

    December 5, 2014 at 8:38 am

    I always try to include core work and stability work. I am always renewed in my energy after a few days off. I fall in love with working out all over again. Have a great weekend!

    Reply

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