The 3 Best Stability Ball Exercises To Shrink Belly Fat Fast, Trainer Says
"I do a million crunches, but I still don't have a six-pack." As a trainer and health coach, I'm constantly hearing this frustration from my clients. Why? Because we often focus only on working our front abdominals, or rectus abdominis, to look and feel confident when we travel or hit the beach. We forget how important it is to stabilize and strengthen the surrounding muscles like our hips, glutes, pelvis, and torso. Having a strong, stable trunk is essential for daily activities and also aids your body with better posture, prevents injury, and improves balance and flexibility. This is where the stability ball comes into play. We've rounded up the very best stability ball exercises to shrink belly fat fast, which we'll get into below.
The stability ball is a lightweight prop that allows you to engage your abs more intensely while also forcing you to isolate and engage the rest of your body. The best part? It upgrades your daily ab work so you leave the gym feeling sweaty, strong, and oh-so satisfied. Check out these ultra-effective exercises to shrink belly fat below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Reverse Crunches
This exercise is one of my favorites, as it incorporates planks and works every muscle in your stomach—and body, for that matter. Set yourself up in a tabletop position in front of the ball, and then slowly lift one leg and then the other to get in a straight arm plank with the tops of your feet against the ball. Once you feel balanced, pull your knees into your chest, keeping your hips in line with your shoulders as best as possible. Then, extend your legs straight out again to get back into your plank.
Related: Shrink Belly Fat Faster With These 5 Exercises, Trainer Says
Crunches
While I'm not a big proponent of traditional crunches, doing them on the ball will provide lower back support, open your chest, and further engage your abdomen. Sit on the ball with your feet flat on the floor. Then, start to walk your feet out, and roll on the ball until it's under your back. Bend your elbows, and place your hands behind your neck for support. Crunch up by lifting your shoulder blades up and scooping your abdominals out. Hold for a second, and then lower back down.
Related: Jumpstart Weight Loss With This 10-Minute Workout, Trainer Says
V-Pass
This move takes a little bit of coordination, but when performed with the correct form, it will fire up every single muscle in your belly. Start by laying down on your back with your arms stretched out above you and legs out in front of you. Place the ball between your hands, and then lift your shoulders and legs up simultaneously and pass the ball from your hands to your ankles. Lower all the way down (or hover one inch above the mat for an extra challenge), and do the same move again, except this time passing the ball from your ankles to your hands.
PS: If you're pregnant, try these stability ball stretches to relieve sore muscles and prepare your body for childbirth.
Want additional ab workouts? Try these:
- 5-Minute Stability Ball Circuit
- 10x Reverse Crunches
- 15-second break
- 20x Crunches
- 15-second break
- 10x V-Pass
- 15-second break
- Repeat circuit 2x more
- 6-Minute Abs—Without Equipment
- The Best 10-Minute Core Workout For Sculpted Abs
