A 20 | Hefei Yoga and Pilates Inc.

Do you have a stability ball collecting dust? If so, bring it out! An exercise ball is one of the most underestimated pieces of equipment, but it's fantastic for leveling up body-weight exercises.

Stability balls create instability during certain exercises, which forces your abs to work harder to brace your body. It can also increase your range of motion and even serve as a source of resistance if you lift it with your arms or legs.

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If it's been a while since you worked out with your Swiss ball — or you need a fresh ab workout to do — try the 20-minute stability ball workout below.

‌Check out more of our ‌‌20-minute workouts here‌‌ — we’ve got something for everyone.‌

For a more beginner-friendly move, stay still and hold a plank position. To advance this movement, you can roll in and out on one foot at a time.

If you find yourself struggling with balancing on the wobbly ball, try lifting just one limb at a time — left arm, right arm, right leg, left leg.

To progress this straighten your legs and balance on your forearm and feet, which will remain stacked on top of each other.

For a more beginner-friendly variation, lower your hips toward the ground. You can also substitute a hip thrust by planting your feet and raising your hips toward the ceiling, then lowering them back down toward the floor.