5 Best Stability Ball Workouts To Lose Belly Fat

5 Best Stability Ball Workouts To Lose Belly Fat | XpertsReviews.com

Building a lean, toned core goes beyond traditional fits; it’s about engaging all core muscles to burn calories and support overall stability. Using a stability ball is a great way to target belly fat while activating your core with dynamic balance movements. That’s why I’ve rounded up the best stability ball workouts for losing belly fat.

Stability ball exercises create an added challenge by forcing your body to engage stabilizer muscles, meaning you’ll tone up while burning fat simultaneously. This approach provides a comprehensive core workout that benefits your abs, back, glutes and even your legs.

As a personal trainer, I know that varying your workouts and keeping them dynamic is essential for continued results. These stability ball workouts are perfect for keeping you challenged and motivated. They consist of movements designed to sculpt your core, reduce belly fat and improve your body strength. Remember, consistency is key and combining these workouts with good nutrition and cardio can amplify your results.

Below, I’ll walk you through my top five stability ball workouts for losing belly fat. They can fit seamlessly into any weekly schedule. Each workout includes three exercises, focusing on different aspects of your body to maximize calorie burning and support functional strength. Let’s get started!

Workout #1: Stability Ball Core Circuit

What you need: A stability ball and a mat. This quick circuit combines classic core moves with the stability ball, targeting your upper and lower abs for a full-on burn. This workout can be done in about 10 minutes.

The routine:

  1. Ball Pass (3 sets of 12 reps)
  2. Stability Ball Crunches (3 sets of 15 reps)
  3. Ball Knee Tucks (3 sets of 10 reps)

Instructions: Perform the exercises below in a continuous circuit, aiming for minimal rest between exercises. Rest for 30-60 seconds between rounds and perform a total of 3 rounds.

1. Passing the ball

  1. Lie on your back, holding the ball with your hands above your head and straighten your legs.
  2. Simultaneously lift your legs and bring the ball to your chest.
  3. Pass the ball from your hands to your feet, lowering your arms and legs.
  4. Repeat passing the ball through your hands on the next repetition.

2. Crunches with stability ball

  1. Sit on the stability ball.
  2. Walk your feet forward until your lower back is resting on the ball.
  3. Cross your arms across your chest, engage your core and contract upward, lifting your shoulders a few inches above the ball.
  4. Lower your back in a controlled movement.

3. Knee curls with ball

  1. Start in a high plank with your shins on the ball and your hands on the ground.
  2. Engage your abs and roll the ball toward your chest by bending your knees.
  3. Extend your legs back to the starting position.

RELATED: 7 Simple Daily Exercises to Reduce Hanging Belly Fat

Workout #2: Stability Ball Oblique Sculptor

What you need: A stability ball and a mat. This workout focuses on activating your oblique muscles for a sculpted waistline, helping to melt fat from the sides and strengthen your entire core.

The routine:

  1. Russian Twists (3 sets of 15 reps per side)
  2. Side Ball Crunch (3 sets of 12 reps per side)
  3. Stability Ball V-Pass (3 sets of 10 reps)

Instructions: Perform these exercises in a circuit, resting 30 seconds between exercises. Rest 1 minute between rounds, aiming for a total of 3 rounds.

1. Russian twists and turns

  1. Sit on the stability ball with your feet flat on the floor, then walk forward until your back is resting on the ball.
  2. Hold your hands together and turn your torso to one side, then the other.
  3. Move slowly and keep your core engaged as you twist from side to side.

2. Side Ball Crunch

  1. Lie on your side on the stability ball with one hand on the ball and the other behind your head.
  2. Lift your torso to perform a side crunch, engaging your obliques.
  3. Slowly lower the back, repeating on the other side.

3. Stability ball V pass

  1. Lie on your back, holding the stability ball between your feet.
  2. Raise your legs toward the ceiling and bring your arms to meet the ball in the center.
  3. Grab the ball with your hands.
  4. Lower it to the floor and raise it back up on the next repetition.

The Only 10 Exercises You Need to Melt Lower Belly Fat

Workout #3: Stability Ball Plank Routine

What you need: A stability ball and a mat. This plank-focused routine uses the stability ball to activate the deep core muscles, helping to improve stability and strengthen the core.

The routine:

  1. Stability ball plank (3 sets of 30 to 45 seconds)
  2. Plank Rollouts (3 sets of 10 reps)
  3. Ball climbers (3 sets of 15 repetitions per side)

Instructions: Perform each exercise with minimal rest in between, aiming for a quick but intense core workout. Perform 3 rounds, resting 1 minute between rounds.

1. Stability ball board

  1. Place your forearms on the stability ball, extending your legs behind you in plank.
  2. Engage your core and hold the position for 30 to 45 seconds.
  3. Maintain stability without letting the ball move.

2. Plank deployments

  1. Kneel on the mat and place your forearms on the ball.
  2. Slowly roll the ball forward, lowering your torso closer to the floor.
  3. Use your core to return the ball to the starting position.

3. Mountaineers with a ball

  1. Place your hands on the ball and extend your legs into a plank position.
  2. Drive one knee toward your chest, then quickly switch legs.
  3. Keep your core engaged to keep the ball from moving.

Melt Belly Fat With This 30-Day Low-Intensity Workout

Workout #4: Lower Ab Lift Series

What you need: A stability ball and a mat. This workout targets the lower abdominals, helping to tone the lower stomach area while strengthening the entire core.

The routine:

  1. Leg raises with stability ball (3 sets of 12 reps)
  2. Ball Pikes (3 sets of 10 reps)
  3. Ball Toe Touches (3 sets of 15 reps)

Instructions: Perform this series as a circuit, resting 30 seconds between exercises and 1 minute between rounds.

1. Leg raises with stability ball

  1. Lie on your back with the stability ball held between your ankles.
  2. Raise your legs toward the ceiling while squeezing the ball.
  3. Lower your legs without letting the ball touch the ground.

2. Bullet spikes

  1. Start in a plank position with your feet on the ball.
  2. Engage your core and lift your hips toward the ceiling.
  3. Slowly return to the starting position.

3. Touches of the ball

  1. Start in a high plank with your hands on the floor and your toes on the stability ball.
  2. Maintain a tight core as you tap one toe toward the ground.
  3. Bring this foot back to the top of the stability ball.
  4. Press the other toe on the floor.

The Ultimate Dumbbell and Bodyweight Workout to Melt Belly Fat

Workout #5: Full-Body Core Burn with Stability Ball

What you need: A stability ball and a mat. This workout targets the core while activating your glutes and back, providing a total-body burn that burns belly fat.

The routine:

  1. Stability Ball Jackknife (3 sets of 10 reps)
  2. Back extension (3 sets of 15 repetitions)
  3. Ball Roll-Ins (3 sets of 12 reps)

Instructions: Perform each exercise back to back in a circuit format, resting 1 minute between rounds. Complete 3 rounds.

1. Stability Ball Jackknife

  1. Start in a high plank position with your shins on the stability ball.
  2. Engage your core and roll the ball toward your chest by bending your knees.
  3. Extend your legs to the starting position.

2. Back extension

  1. Lie face down on the ball with your hands behind your head.
  2. Lift your upper body, squeezing your glutes and lower back.
  3. Lower your back in a controlled movement.

3. Ball rolls

  1. Lie flat on the floor with your feet and calves above the stability ball.
  2. Lift your hips and squeeze your glutes, while rolling the ball inward.
  3. Release the ball.

Tyler Read, BSc, CPT

Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler

#Stability #Ball #Workouts #Lose #Belly #Fat

Comments

No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *