Are you tired of doing endless crunches and sit-ups in an attempt to get rid of stubborn belly fat? Look no further than the exercise ball, a versatile and effective tool for targeting your core muscles and burning belly fat. In this article, we’ll explore the benefits of using an exercise ball for your workouts and provide some exercises to help you burn belly fat and trim your waist.
The exercise ball, also known as a stability ball or Swiss ball, is a large, inflatable ball that can be used for a variety of exercises. One of the main benefits of using an exercise ball is that it engages your core muscles in every movement. This means that even simple exercises like sitting on the ball can help strengthen your core and improve your balance.
Exercise Ball Workouts to Burn Belly Fat
Using an exercise ball for your workouts can be a fun and effective way to burn belly fat and trim your waist. By engaging your core muscles and increasing your range of motion, you can target your abdominal muscles and obliques for a stronger, leaner midsection. Try incorporating these exercises into your routine and see the results for yourself!
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.
Keep reading: A 15-minute ab workout that can help you get a 6-pack without going to the gym
