Doing these quick stability ball exercises will help you train your core, lose belly fat, and achieve better stability.
The stability ball is a great tool to include in your workouts, especially when it comes to core muscles. Adding the stability ball will make your core tighten even more during your workout, which will help you get stronger and your waist will become thinner.
You will need a mat and a stability ball to execute this workout complex. You should start your workout with a small warm-up. Follow this program three times a week and you will see you first positive results in 6 weeks. Finally, finish the training routine by doing some light stretching exercises.
1- Hip lift on stability ball
- Lie on your back, stretch your legs forward and place them on the ball.
- Raise your pelvis above the floor, rest your palms on the floor and your heels on the fitness ball.
- Make sure your chest and legs form a straight line. While tensing your abs and legs, bend your knees and roll the ball closer to your buttocks.
- Next, return to the starting position. Be careful not to strain your neck and lower back.
- Perform 12 repetitions of the exercise. Next, rest and do 2 sets.
2- Diagonal curls on abs
- Lie on your back, bend your knees and place your right foot on the stability ball. Pull the left leg up at a 45-degree angle to the floor.
- Place your hands behind your head and raise your shoulder blades above the floor.
- Rotate your body forward and to the right, with your left elbow pointing toward your right knee.
- Concurrently, pull the fitness ball closer to you with your right foot and pull your left leg forward.
- Then roll the ball back and extend your right leg, turning to your left and pulling your right elbow toward your left knee. This is one repetition.
- Complete 15 such repetitions, rest and do 1 more approach to this exercise, placing your left foot on the ball.
3- Front twists on stability ball
- Lie with your back on the fitness ball (lower back and shoulder blades pressed against the ball).
- Place your feet on the floor and bend your knees at right angles.
- Place your hands behind your head. Rotate your body forward while lifting your shoulder blades above the surface of the ball, working your abs and legs.
- Return to the starting position. This is one repetition.
- Do 15 repetitions, rest and do 2 more sets of this exercise.
4- Leg swing with stability ball
- Kneel down and place the ball to your right. Support your body and right hip on it and hold the ball with your hand.
- Place your left hand behind your head and extend your left leg out to the side.
- Actively working your body and leg muscles, gently lift your left leg as far as you can, then return to the starting position.
- Do not get hung up, do not strain your lower back. Try to move in the same plane without letting your body fall forward or backward. This is one repetition,
- Repeat for 12 repetitions on each side. Rest and do another 2 sets of this exercise.
5- One-leg squats
- Stand upright, place the fitness ball at arm’s length to your left and place your left foot on it.
- Place your hands together in front of your chest. Bend your right knee and squat down.
- While doing this, actively exercise your abdominal, thigh and back muscles. Do not let yourself sag, do not bend your lower back more.
- Return to the starting position. This is one repetition,
- Make 10 repetitions on each side. After a short rest, perform 2 more sets.
6- Body tilts on one leg
- Stand upright with the stability ball behind you. Place your right foot on the ball, palms resting on your hips.
- Bend your left knee slightly. Flex your hip joint, move your pelvis backward, and gently lean your body forward.
- Then return to the starting position. This is one repetition,
- Do 12 repetitions in each direction. After a short rest, perform 2 more sets.
7- Pelvic lift in plank
- Stand on a bar with your arms stretched and place your feet on the ball.
- Straighten your body and exercise your abdominal muscles, back and legs. From this position, lift your pelvis and roll the fitness ball closer to your palms.
- Do not strain your lower back while doing this. Then gently return to the starting position. This is one repetition.
- Repeat 15 moves like this, then rest and do 2 more sets.
8- Ball Squats
- Take the stability ball in your hand and stretch it out in front of you.
- Place your feet shoulder-width apart and toes slightly apart.
- Bend your knees, pull your pelvis back and squat down.
- At the same time, raise your hands up with the stability ball. Exercise your abdominal muscles, back and legs.
- Do not bend at the waist. Return to the starting position; this is a repetition.
- Repeat 15 such moves, then rest and do more 2 sets.