You and your tummy — it’s a complicated relationship… It’s a little soft, not quite flat, while you dream of well-defined abs? It’s absolutely achievable, as long as you’re willing to put in a little effort. But your workout sessions can be far more effective if you choose the right exercises — and even more so when you perform them with a small fitness ball. Interested? Read on!
Where to find a fitness ball?
To help you easily perform your home exercises, we’ve created a special little sports kit: the Kit Softball Fitness. It includes:
- A small softball, designed with direct inspiration from Pilates.
- A straw, to inflate the ball and give it the optimal resistance for your exercises.
- An Objectif Total Corps guide with the Softball, to support your fitness routine over 21 days.
See — we’ve got you covered! The benefits of exercising with a ball? Amplified results, deeper muscle engagement, and improved flexibility. Ready to get started? Let’s go!
Exercise no1: Russian twist
The ab fitness classic, reinvented! It works the entire core, with a particular focus on the obliques, for a slimmer waist.
- Sit on the floor, balanced on your sit bones, abs engaged and knees bent.
- Hold your fitness ball in both hands.
- Keeping your back straight, rotate your torso and bring the ball down to the floor, alternating right and left.
- Hold for 20 seconds.
You can include 4 sets of 20 seconds (or 30 seconds if you can manage) in your fitness routine. Goodbye love handles, hello rock-solid abs !
Exercise no2: Bridge
No fitness routine is complete without the bridge — an essential muscle-strengthening exercise for the abs .
- Lie on your back, knees bent, feet slightly apart. Arms, shoulders and head rest on the floor.
- Place your small ball on the floor, under your feet.
- Engage your glutes and abs.
- On an inhale, lift your hips upward, keeping your head and shoulders on the floor.
- Hold the position for 5 to 10 seconds, maintaining balance and keeping your feet on the ball.
- Slowly lower back down, placing your back first, then your hips on the floor.
- Repeat the movement 20 times.
2 to 3 sets will help restore flexibility in your lower back while deeply toning your stomach, your glutes and your hips.
Exercise no3: Boat pose
A core-strengthening exercise inspired by yoga, excellent for working the abdominal belt — particularly the transverse muscles.
- Sit on the floor, legs extended. Then draw your knees to your chest, finding your balance on your sit bones.
- Place your ball between your legs, applying gentle pressure.
- Lift your knees, engaging your abs and pelvic floor. The ball should not move — find a stable position.
- On an inhale, extend your arms forward, parallel to the floor on either side of your knees, and straighten your legs upward.
- Hold the pose for 4 full breaths, taking care not to drop the ball.
- Return to your starting position. The ball should stay in place throughout the entire exercise.
Add the boat pose as a transition between each exercise, and aim to hold it a little longer each time. The ball will intensify the move, for a flat stomach and toned abs.
Exercise no4: Bicycle kicks
A great exercise to tone the abs and strengthen the thighs, for an overall harmonious figure .
- Lie on the floor and place your small fitness ball under your lower back. Your head, arms and shoulders are firmly grounded on the floor.
- Bend your knees, feet hip-width apart.
- On an inhale, lift your legs. Find your balance on the ball, keeping your back aligned.
- Perform a cycling motion, legs slightly tilted upward, and hold for 30 seconds.
- Then reverse the direction and pedal backwards for 30 seconds.
Include 3 sets of one minute (30 seconds forward, 30 seconds backward) in your ball fitness routine. Sculpted abs guaranteed!
And if you’d like to complement your fitness session with a targeted skincare routine, our Programme Ventre Extra Plat 21 jours is sure to be the ultimate boost you need! For a firm, toned stomach you’ll love to show off.
