Losing weight and getting fit is a journey that requires dedication, commitment and a thorough fitness routine. Losing belly fat can be especially challenging, but adding an exercise ball to your fitness routine can make a significant difference. This versatile piece of equipment can add a fun and dynamic element to your workout while engaging multiple muscle groups and boosting calorie burn. Let’s take a look at five effective ways to use an exercise ball to target and reduce belly fat, helping you achieve a flatter and more toned middle.
An exercise ball, also known as a stability ball or Swiss ball, is a highly versatile fitness tool that offers many benefits for individuals looking to improve their strength, flexibility and balance. Similar to a large inflatable ball, an exercise ball typically ranges from 55 cm to 85 cm in diameter. It is usually made from durable, anti-burst PVC material, ensuring that it can withstand rigorous workouts and retain its shape even under pressure. The ball’s unstable surface challenges different muscle groups, engages core and stabilizer muscles, promotes better posture and reduces injury risk.
Also Read: 5 Amazing Reasons Why You Need To Incorporate An Exercise Ball Into Your Workout
Ways to use an exercise ball to reduce belly fat
1. Stability Ball Crunches
Traditional crunches can be sped up by using an exercise ball. To do 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 upper body toward the ceiling. Exhale while crunching and inhale while lowering your back. 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 muscles in the front of the abdomen), but also engage the oblique and deep core muscles, making it an excellent exercise for overall core development.
2. Planks on an Exercise Ball
Planks are exceptional for building core strength and stability. By adding an exercise ball to the mix, you increase the difficulty and engage additional muscle groups. To do a plank on an exercise ball, place your forearms on the ball and spread your legs in a plank position. Your body should form a straight line from head to heels. Stay in this position for 30 seconds to one minute, focusing on keeping your core tight and stable.
As you progress, try adding momentum by rolling the ball back and forth slightly while maintaining a stable plank position. This added challenge will activate even more muscles in your core, increasing your overall fat-burning potential.
3. Exercise Ball Russian Twist
Russian twists are great for targeting the oblique muscles. The inclusion of an exercise ball makes this exercise more dynamic and difficult. 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 with both hands in front of your chest. Twist your torso to the right and then to the left, tapping the weights on the floor next to your hips with each twist.
Do 12-15 turns on each side for 2-3 sets. This exercise not only aids in burning belly fat but also improves balance and mobility of the spine.
4. Exercise Ball Rollout
Exercise ball rollouts are a challenging yet effective way to target the entire core, including the deep stabilizing muscles. Begin by sitting on your knees with an exercise ball in front of you. Place your forearms on the ball and engage your core, extending your body into plank position while rolling the ball forward. Keep your back straight and hips in line with your shoulders.
Roll the ball back toward your knees to complete one repetition. Do 8-10 reps for 2-3 sets. If you find this activity too difficult at first, you can reduce the difficulty by rolling the ball a short distance.
5. Ball Leg Raises Exercise
Leg raises effectively target the lower abdominal muscles. 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 placed between your legs, legs straight toward the ceiling. Place your hands on the floor next to you for stability. Slowly lower your legs down towards the ground without touching them and 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-to-side leg raises.
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These five exercises offer a variety of movements that engage different muscle groups, contributing to a stronger, more shapely core. Remember, spot reduction is not possible, so combine these exercises with a balanced diet and regular cardiovascular exercise to get the best results. Be persistent, be patient and enjoy the journey of getting yourself healthy and fit!
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