Here is a simple core workout using a ball and body weight.
You can do these exercises as repetitions (like 5-30 movements per exercise) or you can time the exercise, but make sure you do the exercises slowly.
Body Weight Warm-up
Before you start the workout, you are going to warm up. Your warm up should be 5-10 minutes long and if you have no equipment then just use your body weight by doing things such as skipping, walking, and jogging on the spot. You can also do things like burpees.
Ball Squats
Once you are done warming up, you are going to get your ball and place it against the wall. Press your back against the ball and you are going to squat.
To make this harder you can lift your hands straight up while doing it. If you want to challenge yourself even more, you are going to hold the ball above your head and do the squats. Draw in the abs and make sure your back is in neutral.
Ball Crunches
Next you are going to lay back on the ball and do crunches. To make this difficult you are going to do the crunch and while you are up you are going to twist to the side.
Ball Pikes
Now you are going to have the ball on the floor, and you are going to roll the front of your body on it so that your hands are on the floor and your legs are on the ball. You are going to pull the ball towards your hands, bringing your back all the way up, as far as you can into a pike position, and then roll it back out and down. This is a great one for abs!
Ball Bridges
These next exercises are for the back. First you are going to lay on your back on the floor with the ball under your feet. You are going to bring your hips up and then back to the floor. To make this more difficult, take one foot off the ball and straighten your leg so it is upward while you do the exercise.
Ball Back Extensions
For the last exercise you are going to lay with your abdomen of the ball, feel on the ground and legs straight so you are slanted on the ball. You will have your hands holding on the back of your head and you are going to lift your torso up. To make it harder and to vary it you are going to twist to one side after you have lifted your torso up.
Ball crunches are effective
