Sam Hopes Details 10-Minute Soccer Ball Core Workout for Abs
Updated
Updated · Tom's Guide · Jun 26
Sam Hopes Details 10-Minute Soccer Ball Core Workout for Abs
2 articles · Updated · Tom's Guide · Jun 26
Summary
A 10-minute routine built around a soccer ball uses five core moves that Sam Hopes says left her abs “trembling” after testing it at home.
The workout pairs 45 seconds of work with 15 seconds of rest for 2 rounds, using side plank and bear plank variations plus standing warrior pulses.
Key exercises include a side plank crunch combo, bear plank knee squeezes, kickbacks and roll-ups, with the ball adding instability that challenges balance and control.
Hopes says the routine targets abs, obliques and deeper stabilizing muscles while also firing up shoulders and hip flexors, with knee-down modifications available if upper-body strain is too high.
She frames the session as a more versatile alternative to sit-ups and crunches, arguing stronger core stability supports posture, lifting and injury prevention across sports and training styles.