It’s time to sculpt your sexy body with these amazing stability ball moves! This isn’t your basic ball routine. You’ll be working every muscle group for a rapid fire sweat sesh that tones all over in under 10 minutes.


We love using the stability ball at home and at the gym. It’s a spectacular tool for toning from head-to-toe while engaging your core… BIG TIME! Virtually every exercise using an this ball engages your abs, obliques and lower back for a stronger, tighter midsection!


Download your PDF printable HERE! Right Click and select “Save Link As…”

What you need: A pair of 5-10 pound dumbbells and a stability ball!



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    WARMS up your entire core, arms and chest!

    PLACE hands on top of the ball with knees on the ground below hips. Press hands agains the ball as you lower chest toward the ground and raise your head to look up at the ceiling. Push up through core and lower head toward chest, stretching out the back and neck. Repeat 5 times.

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    WORKS your waistline.
    BEGIN on your knees with the ball to your right. Leading with right hand, lean into the ball as far as you can to stretch out side body. Keep core tight for balance. Slowly return to start and repeat 3 times before switching sides.

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    WARMS up hips and core!

    SIT on the ball with legs bent in front of you, core engaged and arms on legs. Rotate your hips in small circles to the right. After five circles, switch sides.


    complete 2 times through!

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    TONES arms, chest and booty!

    LAY on the ball with head and upper back supported and dumbbells in hands. Keep feet hip-width apart and lift the booty in the air so you’re in a reverse table top position. With a slight bend at the elbow, hold both dumbbells in the air directly in front of your chest. Maintaining the slight bend in your elbows, slowly open your arms so they’re in line with your chest. Keep your booty up and engaged. Complete 12 reps.

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    SCULPTS your shoulders, chest and booty!

    REMAIN in the same position as above. Bring arms out to your side so their in line with shoulders with elbows bent at 90 degrees. Complete a chest press by pressing arms up straight to be directly above your chest. Keep that booty in the air as you complete 12 reps.

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    TIGHTENS the back of your arms and engages your booty!

    STILL in the same position as above, hold arms straight in front of your chest, hands close enough together that they touch. Slowly bend elbows back to a 90 degree angle as you lower the dumbbells towards your face. Extend arms back to starting position. Complete 12 reps.

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    TONES wow-worthy arms!

    ROLL torso down towards the ground from the previous position. Back should be resting on the ball and booty just a few inches off of the ground. Hold the dumbbells at your sides by your hips. Curl the weights towards your chest to complete a bicep curl. Keep core engaged throughout this move. Complete 12 reps.
    After you complete this move, go back and complete moves 4-7 one more time. 


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    TONES shoulders, upper back and booty!

    LAY on top of the ball so that it is directly underneath your belly. Holding on to the weights, place hands on the ground in front of you and feet directly behind you. With a slight bend in the elbow, lift right arm up as you simultaneously lift left leg up. Slowly lower and repeat on opposite side. Complete a total of 20 reps.
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    STRENGTHENS abs, arms and chest!

    PLACE weights aside and position the ball under knees to get into plank position. Hands should be directly under shoulders and spine neutral. Lower chest down toward the ground until elbows are at a 90 degree angle. Keep spine neutral as you come back up. Complete 10 reps.

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    TIGHTENS core and lower abs!

    REMAIN in plank position, knees on the ball, hands beneath the shoulders and spine neutral. Slowly roll knees toward chest as your booty moves up into the air. as your booty to raise into the air. Slowly roll back to the starting plank position. Complete 10 reps.

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    WORKS obliques!

    ROLL onto right side with hip resting on the ball. Support your weight with your right hand down on the ground and right foot extended out to the side. Place left behind ear, elbow out. Slowly lift left knee up to meet left elbow. Engage your core to keep stabilized. Slowly lower to the ground. Complete 10 reps and switch sides.

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    TONES upper and lower abs!

    LAY on the ball so your back is supported but head is off the ball. Bend knees in front of you with feet hips-width apart to support you. Place hands behind your head and slowlty crunch up. Use your core and avoid pulling your neck forward. Complete 20 reps.

Abs are made with your Tone It Up workouts and REVEALED with your Tone It Up Nutrition Plan! As a member, you’ll automatically receive the all past and future editions of the Plan! 


  1. Love this routine, did two rounds as my Bootycall! Thank goodness I was working out alone, so many ball mishaps but I figured it out. Thanks TIU for the new routines and workout challenges, keeps me motivated.

    1. Great job! I was thinking the same thing- good thing no one can see me fall all over the place. :-)

      1. Same here, sister! Seriously, I looked like a fish out of water flopping around everywhere. Balance…. not my forte.

    2. OMG so glad to hear that I’m not the only one that kept rolling all over the place lol. I think the side crunch was the most challenging for balance purposes but definitely enjoyed this workout!

  2. Loved the new workout it was amazing! Did three rounds and im feeling great. You ladies are rocking these workouts. Love them all :)

  3. Watching before I dive in to make sure I’m doing it right, looks so fun! I’m sure I might fall as well but it’ll be ok

  4. My son kept running at me and hitting the ball out from under me… Giant Ball Bootycall Fail this morning ????

    1. I can’t stop laughing at this. You are my hero for keeping at it.

    2. My (8 months) baby kept standing and held on to my legs so when I rolled down to do biceps he ended up in my lap ? Then during the push-ups he crawled under me and that’s when I fell and my legs slid under his crib!! I did cry out… ?

    3. Agree. Adorable — too cute. (Of course, I look like an “I Love Lucy” episode as I try to use the ball…)

  5. Can’t wait to try it!!! and OVER THE TOP EXCITED ABOUT THE GRAND PRIZES !!!! OMG THIS IS AMAZING!!!!! I’ll be sharing my story FOR SURE!!! Question though, the before and after pictures are from the Challenge right, not our overall TIU transformation…? Thanks and have a wonderful day!! You surely made mine aahhh-mazing!!! xoxoxoxox

  6. did two rounds of this whole workout this morning! love it :) alternating leg and arm lifts are HARDD

  7. I may or may not have screamed when I fell off my ball….. Multiple times ?

  8. Was anyone else bouncing around all over the place during this one!? LOL so embarrassing but true! :)

    1. Yes! was glad I did not have an audience!

  9. What a great workout!!!!! It’s perfect because with the ball you can protect your back but also it’s really challenging! I LOVED IT!!!!! <3

  10. ha ha! I was thinking maybe my ball needs more air? less air? rolling around on the side crunches, but it just made me DO IT AGAIN! Great work out ladies! :)

    1. That was the move that I was having a hard time with and thought is was, because I’m short and my ball is pretty big. Glad to hear I wasn’t the only one. :-)

  11. I love this one! I see I’m not the only one who fell off her ball while doing the moves. I cannot balance on it for crap. The side crunches..phhht I think my count was one and the rest of the time I was trying to get back on my ball. Ha!

  12. Another great workout!! Also, THANK YOU so much for the printable!!! I missed them so so much :)

    1. I agree, thank you so much for the printable :-) Immediately saved it onto my Tablet for future use.

  13. Ahh!! You added back the printables!! You made my TIUworld!! ???

  14. Day after the Ball workout. I was so skeptical bc the workout was so short. It was tough when I was doing it and was surprised at how difficult it was for me , lol. Definitely have balance issues! Now, today, I’m sore! It must have worked muscles that I haven’t worked in a while. Its fantastic!!! I need to get into using the ball a little more!

  15. Loved this routine!! Did it twice the other morning when it came out, and I was super sore yesterday from it! It definitely works the spots you didn’t think you could hit! ❤️

  16. I’ve been needing the motivation to get back into shape & this routine was ?. I’ve got all the tools except these great exercises. I need to do this for myself so HERE GOES!????

  17. just finished 3 rounds of this routine. love it!!!!

  18. First time on the ball and a bit bouncy and needed some time to addapt but what a great work out!

  19. OMG I´m new at this. Just start a week ago, and I´m loving it!
    Thanks for all the weekly workouts. It really helps!!!
    I just couldn´t know where to start.
    You really inspire!!
    Thank you!

  20. Trying all the workouts#TIUbikiniseries
    Love this one, I’ll do this one often. Love to see more Ball workouts since I don’t use the one I have as much as I’d like. #[email protected]@karenakatrina

  21. Hi Girlies! I am in need of a little TIU love right now. I have yo-yod with my weight my entire life, the result of going on lots of crash diets and the desire for immediate results. And I realised I can no longer do that, that I will have to lose weight slowly and keep the pounds off for good. But I am struggling with the fact that it will take time and the body I cringe at, the one I hate looking in the mirror at, is not going to go away immediately- I am going to have to spend some time with her. I am a senior in high school and with all of the stress for college next year, I want nothing more than to eat away my worries. But I know this is no longer an option. How do you all have the courage to keep going, even when you feel ugly and terribly fat and want nothing more than to snuggle under the bed sheets and never come out? Your stories have all inspired me, you success such an accomplishment. I only hope that one day, I can be said success story.

  22. Love this quick routine! But I stink at balancing on the ball! Lol

  23. Does anyone know how much weight the tiu stability ball holds?