6 exercises with a ball to lose belly fat

Tired of that stubborn belly? It’s time to take your abs seriously. Regular fitness sessions are one of the most effective ways to get there — and adding a ball to your routine can intensify your workouts and deliver faster results. Here are some highly effective exercises to lose belly fat, all performed with a small fitness ball.

Where can I get a fitness ball?

As always, we’ve got you covered! We wouldn’t let you down when it comes to your fitness and wellness goals. Take a look at our Softball Fitness Kit : the perfect partner for a toned, sculpted silhouette. It includes:

• A specially designed Softball to support you through your body-shaping exercises.
• A straw, so you can adjust the firmness of your ball at any time.
• A Total Body Goal guide, a targeted coaching programme to help you strengthen every muscle — including your core!

Ready for a dedicated abs session? Let’s go!

Exercise n^o1: Russian Twist with a ball

A true classic among ab exercises, this move engages the entire core to help slim your waist, firm your stomach and get rid of love handles.

• Sit on the floor with your knees bent, feet flat on the ground, and your torso leaning slightly back.
• Hold the ball between both hands.
• Rotate your torso to bring the ball towards the left. Keep your balance by engaging your core, and make sure you’re rotating through your chest, not your waist.
• Then perform the same rotation to the right.
• Repeat the movement 20 times — 10 rotations on each side.

The Russian Twist is best performed with feet on the ground to avoid straining the lower back. Add 2 to 3 sets of 20 to your fitness routine for a defined waist and a flatter stomach !

Exercise n^o2: Soft Crunch with a ball

A gentler and more complete alternative to traditional crunches, which can actually increase belly volume by over-activating the rectus abdominis and pushing against the abdominal wall.

• Lie on the floor with your knees bent. Place the fitness ball between your legs.
• On the inhale, raise your knees until your thighs are perpendicular to the floor.
• At the same time, lift your upper body, arms bent and resting behind your head. Be careful not to strain your neck.
• On the exhale, slowly lower back down without dropping the ball.
• Repeat the exercise 15 times.

2 to 3 sets of Soft Crunches will help you lose belly fat while also toning your hips and thighs.

Exercise n^o3: Shoulder Stand with a ball

Time for some core work ! The shoulder stand pose, inspired by yoga, is excellent for strengthening the thighs, abs and glutes.

• Lie down with your body fully extended, shoulders grounded and arms alongside your body.
• Place the ball between your legs.
• On the inhale, press down and lift your legs straight up, pointing your feet towards the ceiling.
• For support, place your hands under your lower back.
• Hold the position for 5 breaths, then slowly lower back down without bending your knees or dropping the ball.
• Repeat the pose 4 more times.

If you enjoy this exercise, you can use it as a transition between more intense moves. A great way to keep working on that belly!

Exercise n^o4: Plank with a ball

Here’s another core-strengthening exercise, made even more challenging with the help of our trusty little ball! Rock-solid abs guaranteed.

• Facing the floor, place the ball in front of you and rest your hands on top of it.
• Balance on your tiptoes with your legs and arms fully extended.
• Look straight ahead and hold the plank position for at least 30 seconds, working up to 1 minute, keeping your core fully engaged.

This plank variation targets the deep core muscles, as the ball demands constant balance effort. Incorporate it into your routine with 2 to 3 sets of 1 minute.

Exercise n^o5: Mountain Climber with a ball

How could any belly-busting workout be complete without this high-cardio classic?

• Place the ball in front of you and rest your hands on top of it. Keep your back straight and your legs fully extended.
• Bend one leg forward, drawing your knee towards your chest, while keeping the other leg straight.
• Alternate the movement with the other knee, as if you were climbing an imaginary wall.
• Throughout the “climbing” motion, maintain your balance, keep your back straight and your arms extended, without letting the ball slip away.
• Hold for 20 seconds. Gradually increase the duration as your endurance improves.

The main benefit of the Mountain Climber: it works the entire body! Legs, thighs, glutes and abs all get a workout.

Exercise n^o6: Boat Pose with a ball

Let’s finish the session with a calmer exercise — at least on the surface. The boat pose, a Pilatesstaple, is remarkably effective for losing belly fat.

• Sit balanced on your sit bones (the base of your pelvis), knees bent, with the ball between your ankles.
• On the inhale, lift your knees to 45^o, engaging your abs and pelvic floor, and extend your arms straight out in front of you. Keep the ball in place.
• Hold the position for 5 full breaths without letting the ball drop.
• On the final exhale, return to your starting position.

Looking for real core strengthening? This is it! If your abdominal musclesare burning, that’s perfectly normal! Repeat the boat pose 3 times during your workout session for maximum results.