The 8 Best Yoga Ball Exercises to Strengthen Your Abs

If you’re looking to upgrade your core workout, it’s time to grab a yoga ball ($17). Working your abs with a yoga ball not only switches up your routine, but it can also enhance your results by engaging more muscles than traditional abs exercises alone.

“The ball’s unstable surface makes your body work harder to stay balanced, which means you’re engaging not just your abs, but also deep core muscles like the ones that support your spine and improve posture,” says Valerie Lucas, E-RYT 500, a registered yoga teacher and senior master trainer for YogaSix.

Ready to roll? Below, discover Lucas’s top yoga ball abs exercises to challenge your core strength and stability.

The 8 best yoga ball abs exercises

Start incorporating this versatile tool into your strength workouts with the following yoga ball core exercises.

To make the most of these moves, Lucas recommends constantly checking in on your core engagement. “Focus on drawing your belly button toward your spine for maximum activation,” she says. “Move slowly and deliberately to build strength and improve stability, [then] increase reps, sets, or add difficulty by extending time under tension as you grow stronger.”

1. Stability ball rollout

For a deceptively simple move that will fire up your core, stability ball rollouts are a must, according to Lucas. This exercise engages your entire core, helping you build the strength needed for functional, real-life movements. Plus, it’s a safer alternative to traditional abs wheel rollouts, as the ball’s wider surface better supports your back.

1. 1.
   Kneel with your forearms or hands on top of a yoga ball.
2. 2.
   Slowly roll the ball forward, extending your body into a straight line.
3. 3.
   Engage your core to pull the ball back to the starting position.
4. 4.
   Repeat for 3 sets of 10-12 reps.

2. Dead bug

Perhaps you’ve already tried a traditional dead bug exercise, a popular core drill that targets the lower abs and improves coordination. Lucas recommends adding a yoga ball to the mix to incorporate an extra layer of challenge—holding the ball steady between your hands and knees ensures that your core remains fully engaged throughout the movement.

1. 1.
   Lie face-up with a yoga ball between your hands and knees, arms and legs at 90 degrees.
2. 2.
   Extend your right arm and left leg outward while keeping the ball stable.
3. 3.
   Return to center and repeat on the opposite side.
4. 4.
   Repeat for 3 sets of 8-10 reps per side.

3. Stir the pot

This dynamic plank variation takes core engagement, balance, and strength to the next level. Making a circular motion while resting your forearms on the ball—literally “stirring the pot”—forces your core to stabilize against unpredictable movements.

1. 1.
   Start in a forearm plank with your forearms resting on top of a yoga ball.
2. 2.
   Make small circular movements with your forearms.
3. 3.
   Reverse directions halfway through.
4. 4.
   Repeat for 3 sets of 8-10 reps in each direction.

4. Plank with knee tuck

This yoga ball abs exercise from Lucas combines the stability of a plank with the dynamic motion of a knee tuck, making it a powerful move for both your upper and lower abs. Rolling the ball toward your chest adds an element of instability, ensuring your core works overtime.

1. 1.
   Start in a plank position with your shins on top of a yoga ball and your hands on the floor.
2. 2.
   Roll the ball toward your chest by tucking your knees, engaging your core.
3. 3.
   Extend your legs back to the starting position.
4. 4.
   Repeat for 3 sets of 8-10 reps.

5. Side-lying ball lift (each side separately)

This exercise is ideal for targeting your obliques, according to Lucas. Lifting the ball with your ankles engages those hard-to-reach muscles while also improving your coordination and balance.

1. 1.
   Lie on your side with a yoga ball between your ankles.
2. 2.
   Engage your obliques and lift the ball a few inches off the floor.
3. 3.
   Slowly lower the ball back down without dropping it.
4. 4.
   Repeat for 3 sets of 10-12 reps per side.

6. Stability ball pike

This high-intensity move targets your entire core. Lifting your hips into a pike position while keeping your feet on the ball requires serious control, balance, and strength, making it a great addition to any well-rounded routine.

1. 1.
   Begin in a plank with your feet on top of a yoga ball.
2. 2.
   Use your core to lift your hips into a pike position, rolling the ball toward your hands.
3. 3.
   Lower back to the plank position with control.
4. 4.
   Repeat for 3 sets of 8-10 reps.

7. Bird dog

This yoga ball abs exercise takes a classic stability move to the next level. Balancing your torso on the ball while extending opposite limbs forces you to activate your deep core muscles to stay steady.

1. 1.
   Kneel over a yoga ball so your torso is supported, hands and feet on the ground.
2. 2.
   Extend your right arm and left leg, engaging your core to stay balanced.
3. 3.
   Return to the starting position and switch sides.
4. 4.
   Repeat for 3 sets of 8-10 reps per side.

8. Seated ball march

If you want to take some pressure off of your wrists and ankles, Lucas’s seated ball marches are an excellent option that still build core strength and balance. This drill emphasizes control and stability, making it an excellent warm-up or low-impact workout move for any fitness level.

1. 1.
   Sit on a yoga ball with your feet flat on the floor, back straight, and core engaged.
2. 2.
   Lift one knee toward your chest, balancing on the ball.
3. 3.
   Lower the leg and switch sides.
4. 4.
   Repeat for 3 sets of 6-8 reps per side.

Benefits of strengthening your abs with a yoga ball

Using a yoga ball elevates your abs workouts in ways that traditional exercises can’t, making it an effective tool to build comprehensive abdominal strength while also diverging from more cookie-cutter core routines. According to Lucas, here are the key benefits to working your abs with a yoga ball.

• It engages your entire core: “Unlike traditional crunches, yoga ball exercises involve your whole core—front, sides, and back—while also improving balance and coordination,” says Lucas.
• It builds stability: The balance component ensures you’re working not just your abs but also deeper stabilizing muscles, which help improve posture and prevent injury.
• It supports your spine: “The ball reduces strain on your lower back by supporting its natural curve, making these exercises safer and more effective for building real-life strength,” says Lucas.