Level TWO | CORE strength | STABILITY BALL | BURNS 50 – 75 calories

Start LOSING WEIGHT TODAY with my FREE eBook – The 5-0 Method, Weight Loss for Women over 50:

This STABILITY BALL workout is perfect for BEGINNERS! A gentle introduction to the basics of CORE STABILIZATION, weโ€™re tackling a handful of exercises and doing just one set of 15 reps each.

Complete each exercise 15x

Foot Lifts
Hip Rolls
Leg Presses
Push Ups
Reverse Hyperextensions
Bridge Rabbits
Half Jackknifes

FINISHER (5-seconds each, 5x):
Plank Hold

Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!


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โค Pahla B – your BEST fitness friend, making workouts for women over 50! โค


  1. Thanks for this workout, this looks great, Iโ€™ve ordered my first Swiss ball and your one looks a lot flatter than the ones I see in the gym. Is it more correct to have them with less air in?

  2. Absolutely love your 15 minutes work out I have fun laughing with you and getting fit thank you so much.โค๏ธโค๏ธโค๏ธ

  3. Hey Pahla, I have just found your ball workout video which I will implementing to my daily’s. Thank you so much <3

  4. I been sitting in the ball using one for a while , although well explained , i became so frustrated at how difficult it was in even the beginning.

  5. In trying to do the "sit ups" with our hands reaching to the ceiling, I feel a lot of strain in my neck, both front and back. Is this normal?

  6. First time using my balance ball. Thank you for showing each move slowly and explaining how to do it effectively. Love how you present the exercises and I am IN.

  7. Thank you for the great video and for your time to reply back to me. ๐Ÿ™‚ What BRAND of stability ball do you use. I would like to purchase one that last a long time. Thank you. ๐Ÿ™‚

  8. loved this workout but i have been doing it for a few months now and i am a bit to advance for it. but will still alwaysbe a great workout for the day im feeling a bit lazy

  9. Loving your workout..I am 73 andnot to limber so it takes me a little longer to change positions…but I am gonna get there thanks again…I CAN DO THIS:))

  10. Thank you, the perfect video to get back in shape after months without exercising. Clear, doable (!), with a little challenge to keep it interesting, and overall encouraging. Not giving up!

  11. I loved this! I actually bought my ball today and found your video tonight because I didnโ€™t know what to do with it I just knew I wanted to start somewhere. Your video was perfect Again Thank you so much !

  12. Love your video. Iโ€™m about to purchase the Exercise Ball.

    Iโ€™m 5โ€™4 and 224 lbs.
    What size the Ball I should purchase 55cm, 65cm or 75cm I am new to this so donโ€™t know much about this, please help??

  13. That was a great workout Iโ€™m out of shape and really needed this!!! Iโ€™m so happy that I come across your videos thanks so much Iโ€™m going to start watching and doing all your exercises your amazing ๐Ÿ‘โค๏ธ

  14. I appreciate how calm you are in this video. I really donโ€™t like it when other you tubers put music on in the background and such, this was so much more pleasant than other videos. Thank you!

  15. I loved these exercises. I had not been able to find good ball exercises before. These were not as hard as I thought they would be. Very happy! I will try to do them every day. I’m trying to have a stronger core for my horse back riding.

  16. Today I Googled "exercise ball" workouts because I couldn’t remember STABILITY ball at 8AM with no coffee. Lol. Now I was tempted to scroll through since there are literally hundreds of thousands of these video’s but BEGINNER CORE…Workout for BEGINNERS grabbed my attention. Now by no means am I a beginner to working out. I was an all-star athlete most of my high school and college years but I’ve had 2 children since and I’m 52. I think I’m in peri-menopause (culprit of belly fat) and I wanted something geared towards…well a beginner Lol. I’ve had this ball for nearly 6 months and have used it to sit on and watch t.v., (no lie), had sex with my husband (no lie) and did a few sit ups like maybe 6 times. Then I got bored. So when I got to your channel I saw there was no fancy shmancy, glamorous fitness work out and jazzy workout gear, just "plain Jane" (so to speak) (no offense). This reminded me of my days in the military. I was totally responsible for myself, and not cheating. Discipline! It was PERFECT for the shape I’m in now. I broke out in a sweat and several of the exercises were challenging. I’ll probably be super sore tomorrow but I’m going to watch this for a whole 7 days then if I can do the last exercise without almost blacking out, I will move on to another one of your video’s. GREAT video Pahla! Thank you for making yourself available to the world and sharing your passion for fitness.

  17. Pahla is an excellent video trainer-friendly but tough too (in a good way ๐Ÿ™‚) even the harder exercises are totally doable with Pahla’s clear instructions and constant encouragement. Try her…you will be back!

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