10-Minute Stability Ball Core Workout
Maintaining a strong and stable core is one of the most important things you can do to stay active, independent, and confident as you age. A strong core helps improve balance, posture, and everyday movements like standing up from a chair, reaching for items, or walking with stability.
The good news? You don’t need to get on the floor or do complicated exercises to build core strength. With just a stability ball and 10 minutes, you can enjoy a gentle, low-impact core workout that’s perfect for seniors, beginners, and anyone who wants a safe and effective routine.
As we age, the muscles around the abdomen, lower back, and hips can weaken if they’re not exercised regularly. This can lead to poor posture, loss of balance, and even a higher risk of falls. Core exercises help you:
Improve balance and stability
Support your spine and protect your back
Build strength for everyday activities
Stay mobile and independent longer
This simple workout includes five effective exercises. All you need is a stability ball and a sturdy chair nearby for support if needed.
1. Heel Raises
Strengthens your calves and improves balance. Sit tall on the ball, keep your core engaged, and gently lift your heels off the floor, then lower.
2. Ball Forward & Back
Improves posture and core engagement. Gently roll the ball forward a few inches and then back, keeping your abs tight as you move.
3. Ball Side to Side
Builds oblique strength and side stability. Slowly roll the ball side to side, tightening your core to stay steady.
4. Chest Press
Targets the chest, shoulders, and arms while keeping the core engaged. Hold light weights (or water bottles), press forward at chest level, and return to start.
5. Figure 8
A fun move that challenges coordination and core strength. Hold the ball and move it in a “figure 8” pattern, engaging your ab muscles throughout.
Pro tips for success
Go at your own pace. Start slowly and focus on form.
Keep it safe. Use a chair or wall for support if needed.
Breathe steadily. Don’t hold your breath during movements.
Stay consistent. Just 10 minutes a day can make a big difference over time.
This gentle 10-minute core workout on a stability ball is a safe and enjoyable way for seniors to strengthen their midsection, improve balance, and feel more confident in daily life. Best of all, it only takes a few minutes — and you can do it right in your living room!
Want more core workouts? Check out our HIIT playlist!
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