Stability Ball V-Pass

Abs, obliques, hip flexorsSwiss Ball

A full-core exercise that coordinates your upper and lower body to target the abs and hip flexors. Passing the ball forces deep stabilizers to keep your lower back glued to the floor.

How to do it

1Lie flat on your back, grip the stability ball between your ankles, and extend your arms overhead.

2Simultaneously lift your straight legs and arms toward each other, peeling your shoulder blades off the floor.

3Pass the ball from your feet to your hands at the peak position perpendicular to the floor.

4Slowly lower your arms with the ball overhead and lower your straight legs toward the floor, keeping your lower back pressed down.

5Crunch back up to transfer the ball back to your feet, then return to the starting position.

Common mistakes

Arching your lower back off the floor as your limbs lower, straining your spine and disengaging your core.

Moving too fast and rushing, losing control of the ball and reducing muscle activation.

Flinging your head back, creating unnecessary neck strain.

Breathing

Exhale as you crunch up and transfer the ball; inhale as you extend your limbs back out.

Make it harder or easier

To regress, bend your knees slightly or don't lower your legs as close to the floor.

To progress, pause for 1-2 seconds in the fully extended position hovering just above the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.