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.
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.
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38 comments
Can’t wait to try this , thank you Jessica xxx
😍
♥️ grazie
Hi Jessica. Are you wearing a fitness tracker? If so, which one? Thank you ❤️
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 😊
Thanks! Looks great!
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! <3
Need one of those! So excited to do this!!
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💖
Adding this workout to my saved ones to do…😁❤️
Peanut pillow!!💗
Cant wait to do this one!!
I hope you receive as much as you give. You’re such an inspiration 🐾
I love your Videos Jessica. TY Great Core exercise.
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 YouTube 😍
I am loving the new workout material!! Thanks for helping me work my core today😀
This looks like a great wrkt! Thanks so much for sharing with us🙂
Excellent workout!
I absolutely love the studio space!
I just love all of your ball workouts, Jessica, especially those for strengthening the core muscles. Thank you so much.
Thank you Jessica! Gentle , slow movements, but so effective. Perfect!
so good to see you again. As always another great video- thank you
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!!
This was such a great workout!
So glad you are posting these! Have been in a rut lately and these feel amazing! Thank you ❤️
Loved this! My abs were on fire!
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.
Top⬆️!
Jessica where is Peanut?
Jessica, great to have you back! Are you planning any workouts with regular fitness ball? 🙂 Greetings from Poland 😘
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
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! 💗🌟
I love this workout!!! I did it after a 20 minutes back-friendly strength workout, and it was perfect. Thanks so much, Jessica!
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!
I have a barre ball that I can use!
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!
Thanks so much Jessica, your workouts are my favorite. It is so great that you are giving us these new workouts!
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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any modifications for those who experience neck pain during the exercises?