15-Min Bikini Body Ball Workout to Slim Down

15-minute stability ball workout
Tone up your body and slim down with this 15-minute bikini body ball workout.

Stability ball exercises are exercises done on or with a round, rubber ball known as a stability ball. They are an exceptionally effective way to sculpt your body and build a strong core.

Studies show that doing basic moves like crunches gain effectiveness when done on a ball (1).

It’s because exercise on a ball creates an unstable surface and demand more muscle engagement. Just staying on top of the ball alone requires all your muscles to engage. Talk about more bang for your buck! This total muscle engagement builds strength, better balance, and core stability. You’ll burn more calories, torch fat, and tone your core in less time. If you’re ready for your ball workout, grab your exercise ball and let’s get to it!

Before going all out on the ball, be sure to grab the right size ball.  Here is a quick way to tell if your ball size is just right for you. Grab a stability ball and sit on it with your feet on the floor. If your knees are bent at a 90-degree angle, that’s the size for you.

Try on a few sizes to find your fit before you start!

15-Minute Stability Ball Workout

1. Squat

Hold a Swiss ball behind you and stand straight, so that the ball is pinned between your back and the wall. Place your feet about 2 feet in front of your body.

Swiss ball squat step 1

Tighten your abs while keeping your back in contact with the ball, lower your body until your upper thighs are at least parallel to the floor. Lift your arms straight out in front of your chest.

Swiss ball squat step 2

2. Hip Raise

Lie down face-up on the floor with your feet on a ball, arms straight out to your side.

Swiss ball hip raise step 1

Push down on the ball with your feet, extending up from your hips until your feet, hips, and shoulders form a straight line. Hold for 1-2 seconds, then slowly lower your hips back to the starting position.

Swiss ball hip raise step 2

3. Russian Twist

Lie with your middle and upper back placed firmly on a Swiss ball. Lift your hips so that your body forms a straight line from your knees to your shoulders. Hold your arms straight out in front of your chest with your palms together.

Swiss ball Russian twist step 1

Brace your core and roll your upper body to the right as far as you can. Without dropping your hips, reverse the movement and roll all the way back to the left as far as you can. Continue alternating from side to side for 10 reps on each side.

Swiss ball Russian twist step 2

4. Cobra

Lie face down on a Swiss ball with your arms hanging down next to the ball, palms facing in.

Swiss ball prone cobra step 2

Brace your core and contract your glutes. Pinch your shoulder blades together while bring your arms around the ball to the sies of your body. Hold 1-2 seconds, then return your arms back to the starting position.

Swiss ball prone cobra step 1

5. Plank Saw

Start on your knees and place your forearms on the top of a Swiss ball. Walk your knees backward until you can easily lift up into a plank position with your feet hip-width apart. Keep your feet flexed, brace your core, and lift away from the ball by pressing into your forearms.

Plank body saw step 1

Flex your legs and butt to stabilize, then pull your arms two to four inches toward you. Immediately push your arms four to eight inches forward so that you end forward from your starting position. That’s one rep. Continue this backward and forward movement for a total of 10 reps.

Plank body saw step 2

6. Push-Up

Get into a pushup position by placing your hands on top of a Swiss ball. Brace your core, flex your knees and squeeze your glutes to stabilize your body.


Bend your elbows to lower your torso toward the ball. When your chest comes within an inch or two of the ball, press back up. Repeat for 10-12 reps for a total of 3 sets.

Push-up step 2

7. Leg Lifts

Lie face down with your torso and hips resting on the ball, and place your hands on the floor in front of you for balance.

Leg lifts

Lift your legs so that they’re even with your body. Keeping your toes flexed, squeeze your glutes and lower back to extend your straight legs up to the ceiling. Pause for 1-2 seconds, then lower them back down to the starting position. Repeat.

Leg lift step 2


Final Word

There you have it!

15-minute stability ball workout to tone your arms, shoulders, abs, legs, and butt.

Exercising on a stability ball is a great way to engage all your muscles, which builds strength and improves core stability.


  • (1) https://www.chapman.edu/our-faculty/files/publications/sternlicht-eric/NSCA-May2007-EMG-Study.pdf

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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