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 a great way to get there, and adding a ball to your routine can intensify your workouts. Here are 6 exercises to work your core, all performed with a small fitness ball: the Russian Twist, Soft Crunch, Shoulder Stand, Plank, Mountain Climber and Boat Pose.

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 your fitness sessions. It includes:

• A specially designed Softball to support you through your fitness 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 work every muscle group, including your abs!

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

Exercise 1: Russian Twist with a ball

A true classic among ab exercises, this move engages every muscle in your core. Want to go further? Read our tips for a slim waist and our advice on 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 your feet on the ground to avoid straining your lower back. Add 2 to 3 sets of 20 to your fitness routine to work your core. Fancy taking things further? Have a look at our flat stomach challenge.

Exercise 2: Soft Crunch with a ball

A gentler and more complete alternative to traditional crunches, which can end up over-activating the rectus abdominis, the muscle of 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 let you work your stomach while also engaging your hips and thighs.

Exercise 3: 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 your abs switched on throughout the session!

Exercise 4: Plank with a ball

Here’s another core-strengthening exercise, made even more challenging with the help of our trusty little ball! A great way to really work your abs.

• 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 5: Mountain Climber with a ball

How could any ab 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 6: Boat Pose with a ball

Let’s finish the session with a calmer exercise, at least on the surface. The boat pose, a Pilates staple, really targets your core. To round things off, take a look at our tips dedicated to that little lower-tummy pouch.

• 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 some proper core strengthening? Here you go! If your abdominal muscles are burning, that’s perfectly normal! You can repeat the boat pose 3 times during your workout to keep challenging yourself.

Related articles

• 8 squat exercises with a ball

Useful categories: Slimming the Belly, Slimming Exercises.

To go further, explore the Cellublue shop: our body care products.