CORE: On the Ball Full Workout for Abs, Back, Inner Thighs, Glutes using a small soft ball or pillow
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- Опубликовано: 13 сен 2024
- This core-centric session uses a small soft ball (or folded small pillow) to bring your core training to the next level. This complete workout can be done on it’s own, before or after a cardio session (or strength work that hasn’t already trained your core muscles). We’re slowing things down a bit to get really focused in order to build deep, supportive strength all around your midsection, lower back, inner thighs and glutes.
We’ll target your core muscles from multiple angles with a variety of effective exercises, such as the abs vacuum, pelvic floor activation, controlled curl up crunches, curl up oblique cross reaches, ball spine extensions, lower back and glute activation alternating leg lifts, cross over crunch with hamstring hold, inner thigh bridge squeezes, inner thigh isometric hold with pelvic tilt and hip lifts, isometric abdominal thigh bracing, curl up crunch reachers, shoulder retraction spine extension pull downs, lower back and glute leg flutter kicks.
Remember, you can add intensity by using your breath and focus to deepen your muscular contractions to get more out of every movement and increase range of motion (when appropriate) for more challenge.
If you love our RUclips workouts, be sure to check out our full, progressive programs! Our "All Access Pass" gives you access to our entire library* of workout programming and plans (not available on RUclips) for one year, for one low price: jessicasmith.f...
*Special courses, such as our "Lift and Shift" strength-training intensive, not included
EQUIPMENT: A small soft ball (or pillow) and a mat
FLOOR WORK: Yes
LEVEL: All
INTENSITY: Low to Moderate
If you tried and enjoyed this video, please be sure to like and share it! And be sure to leave us a comment below and let us know if you did the session. We love hearing from you!
Thanks for moving with me today! :-)
Feel free to keep moving if this got you ready for more - check out our playlists here on our channel (thanks for remembering to SUBSCRIBE and hit the notification bell to receive all of our new updates!) for tons more options. bit.ly/3GrTcnD
Connect with us after the workout for more fitness, tips, motivation and more!
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I hope you receive as much as you give. You’re such an inspiration 🐾
I cannot thank you enough for making core work more than core work😉 I feel so much more progress when I do more than the abdominal area💖
Grouping these marvelous videos has made it so easy for your followers ( Die hard fans like me) to build a viable routine much appreciated🙏🙏🙏
This is a super workout, with Pilates core strengthening and critical pelvic floor work, especially as we age. Wonderful use of the ball, Jessica, that makes this much more challenging. Thank you so much for the many years of encouraging and excellent training you've provided to me!
71 here. I love this. I have a 4 mile walk that I bought on Amazon. I set my daughter in law one of your DVDs. I walk along with another person who got me started -- but I find your workouts target more of what I need. I've gained a lot of weight back -- but I'm working on it!
Wow! Gonna feel that! Did this one Christmas morning as a present to myself!! ❤❤❤❤
Used a pillow ( will be getting a ball soon) and it worked great. Thanks, it feels like the core is really revitalized🙏
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Excellent workout for core and pelvic floor. Love using the small ball - please do more like this! Thanks, Jessica, and so glad to see you back on RUclips 😍
This was the perfect length and intensity after a busy day. Thanks so much!
Thanks so much Jessica, your workouts are my favorite. It is so great that you are giving us these new workouts!
Thank you Jessica! Gentle , slow movements, but so effective. Perfect!
Yes! I was just getting back into using my ball, and did your ab workout with the ball a few days ago! This is perfect 😊
Wow it was one crazy ab work.how a little ball cud but ur ab so much to work.sweated it out in a wonderful way. Want some more specially the entire ab and liwer bac.thank u jessica.
So glad you are posting these! Have been in a rut lately and these feel amazing! Thank you ❤️
Great work, also like your very inspiring quotes at the end, get's you thinking after having a sweat ;)
I just love all of your ball workouts, Jessica, especially those for strengthening the core muscles. Thank you so much.
This was such a great workout!
I love this workout!!! I did it after a 20 minutes back-friendly strength workout, and it was perfect. Thanks so much, Jessica!
Thank you for offering this workout. I felt great afterward. I would benefit from a tighter shot of you so I can make sure I'm doing the movements correctly. Sometimes the black pants, black mat and dark background hid the more subtle movements from my old eyes. :) Thanks again!
I have the same problem 😄
This felt so great! The small ball made a big difference and I loved it! This is on my favorite list to definitely add on to other workouts! Loved it! 💗🌟
Used this after a kickboxing workout. Great fire in my core. I loved Jessica’s cues for working deeper into the muscles. Great workout, immediately bookmarked!!
Great workout, really feel my core muscles. Can you tell me the music playlist for this please?
Really enjoyed this workout. It was out of the box but still easy to follow. The music and the exercise changes flowed beautifully. Really great job as this is not easy. Oh yeah! My abs felt it, so it was doing something. Music great. As always you exceeded expectations. Thanks you for your new additions. Your comments always teach me about correctly doing exercises to get best results and to prevent injury. Your pleasant instruction and talk is a gift of diversion when I really don't want to exercise.
Jadaughters
I absolutely love the studio space!
Can’t wait to try this , thank you Jessica xxx
I am loving the new workout material!! Thanks for helping me work my core today😀
Peanut pillow!!💗
Loved this! My abs were on fire!
so good to see you again. As always another great video- thank you
I love your Videos Jessica. TY Great Core exercise.
Jessica, great to have you back! Are you planning any workouts with regular fitness ball? :) Greetings from Poland 😘
This looks like a great wrkt! Thanks so much for sharing with us🙂
Excellent workout!
Adding this workout to my saved ones to do...😁❤️
Need one of those! So excited to do this!!
Cant wait to do this one!!
any modifications for those who experience neck pain during the exercises?
Thanks! Looks great!
I have a barre ball that I can use!
🌠💙 Peanut Pillow 💙🌠 💕💕
♥️ grazie
Great video @jessicasmithtv! Sorry to ask something perhaps OT in this thread, but I've just bought a barbell and I was wondering which ones of your videos could be done using that instead of free weights? And have you ever considered filming some barbell routines? Thanks for all your amazing work and support!
Thanks for checking out the workout! I don't have any barbell workouts as I like to use dumbbells and resistance bands for strength work, that's just my personal preference :)
Hi Jessica. Are you wearing a fitness tracker? If so, which one? Thank you ❤️
Hi Mary Lou! I am just wearing a regular watch. I am not a fan of trackers :)
Top⬆️!
Jessica where is Peanut?
Peanut died last year😩, in October I think. She is so missed ❤️