Losing weight and staying fit is a journey that requires commitment, dedication and a well-rounded fitness routine. Losing belly fat can be challenging, but incorporating an exercise ball into your fitness routine can make a big difference. This versatile piece of equipment can add a fun and dynamic element to your workouts while targeting multiple muscle groups and promoting calorie burning. Let’s take a look at five effective ways to use an exercise ball to target and reduce belly fat to help you achieve a flatter and toned tummy.
The exercise ball, also known as a stability ball or Swiss ball, is a very versatile fitness tool that offers numerous benefits for people who want to improve their strength, flexibility and balance. The exercise ball resembles a large inflatable sphere and has a diameter of 55 cm to 85 cm. It is usually made of durable, anti-burst PVC material, which allows it to withstand strenuous workouts and retain its shape under pressure. The ball’s unstable surface challenges different muscle groups, targeting the core and stabilizer muscles, promoting better posture and reducing the risk of injury.
Also Read: 5 Great Reasons Why You Should Add An Exercise Ball To Your Workouts
Ways to use an exercise ball to lose belly fat
1. Stability Ball Crunches
Traditional crunches can be intensified by using an exercise ball. To perform stability ball crunches, lie on the ball with your lower back and hips supported. Place your hands behind your head and engage your core as you lift your torso toward the ceiling. Exhale as you crunch and inhale as you go back down. Repeat for 10-15 reps, gradually increasing the number of sets as your core strength improves.
Stability ball crunches not only target the rectus abdominis (the front abs) but also the obliques and deep core muscles, making it an excellent exercise for overall core development.
2. Planks on the exercise ball
Planks are exceptional for building core strength and stability. Adding an exercise ball to the mix increases the difficulty and activates additional muscle groups. To perform a plank on the exercise ball, place your forearms on the ball and extend your legs into a plank position. Your body should form a straight line from head to toe. Hold this position for 30 seconds to a minute, focusing on keeping your core tight and stable.
As you progress, try adding movement by rolling the ball slightly forward and back while maintaining a stable plank position. This extra challenge activates even more muscles in your core, improving your overall fat-burning potential.
3. Practice ball Russian twists
Russian twists are fantastic for targeting the oblique muscles. Including an exercise ball makes this exercise more dynamic and demanding. Sit on the ball with your feet flat on the floor, lean back slightly to engage your core, and hold a weight or medicine ball in front of your chest with both hands. Twist your torso to the right and then to the left, tapping the weight to the floor next to your hips with each twist.
Perform 12-15 twists on each side for 2-3 sets. This exercise not only helps burn belly fat but also improves the balance and mobility of the spine.
4. Roll out exercise balls
Rolling out exercise balls is a challenging yet effective way to work the entire core, including the deep stabilizing muscles. Start in a kneeling position with the exercise ball in front of you. Place your forearms on the ball and engage your core as you roll the ball forward, extending your body into a plank position. Keep your back straight and hips in line with your shoulders.
Roll the ball back to your knees to complete one repetition. Perform 8-10 reps for 2-3 sets. If you find this move too demanding at first, you can reduce the difficulty by rolling the ball to a shorter distance.
5. Practice ball leg raises
Leg raises effectively target the lower abs. Adding an exercise ball to this exercise creates an unstable surface, making it more challenging and engaging more muscle fibers. Lie on your back with the ball between your feet, legs straight up toward the ceiling. Place your hands on the floor beside you for stability. Slowly lower your legs to the floor without touching it, then raise them back to the starting position.
Complete 10-12 leg raises for 2-3 sets. As your core strength improves, you can experiment with different variations, such as scissor kicks or side leg raises.
Also Read: Sara Ali Khan Kills It With Hanging Leg Raises Gives Us Serious Fitness Goals
These five exercises offer a wide variety of moves that target different muscle groups, contributing to a stronger, tighter core. Remember that spot reduction is not possible, so combine these exercises with a balanced diet and regular cardiovascular exercise to achieve the best results. Stay consistent, be patient and enjoy the journey to a healthier and fitter you!
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