Exercise Ball Workouts
Lose Belly Fat and more..
Roll some fun into your fitness plan with five exercise ball workouts that tighten your tummy and address other key areas as well. Lose belly fat and get in shape with simple, easy to do ball exercises.
[ad#300×250]Exercise Ball Advantages:
• Strengthens core muscles, including hard-to-reach muscles.
• Develops good muscle tone for entire body.
• Improves balance and helps overall coordination.
• Low impact.
• Improves flexibility.
• Inexpensive Workout
Five Exercise Ball Workouts:
Always warm up with five minutes of stretching before beginning your exercise ball workout. Repeat each exercise 10 times.
1) Inner Thigh Crunch
Targets: Inner thighs and belly
Aeromat 65cm Burst-Resistant Ball
Lie on your back with knees bent at 90 degrees and shins parallel to the floor. Place the ball between your knees and squeeze your legs together to hold it. Keep lower back on the floor, inhale and lift heels (with knees still bent) toward the ceiling. Exhale and lower feet and legs back to the starting position.
Targets: Backs of thighs, buttocks, and belly
Lie on back with legs extended, feet parted slightly, and calves plus ankles resting on the ball. Exhale, tighten abdominal muscles and lift bottom toward the ceiling. Don’t arch your back. Hold for two to five seconds, and then slowly lower back to the starting position. This is more difficult with ball closer to your ankles. Conversely, the workout is easier by resting it under your knees.
Once you’ve mastered this exercise, add a kick. While your bottom is lifted, shift weight to right leg and raise left leg 90 degrees, keeping leg straight. Focus on squeezing the thigh and butt muscles in your right leg. Repeat on the other side.
3) Ball Squeeze
Targets: Belly, hips, lower back and inner thighs, good for all muscles
Stand upright with your hands on a wall or chair for balance; place the ball between your legs. Then kneel forward in a squatting position so knees hug the ball. Let go of the wall (or chair) and hold your body steady. This move challenges almost all of your muscles as they work to keep you balanced. Hold the position as long as you can, with a goal of 30 seconds.
Targets: Belly, chest, triceps, shoulders and back
Lie on the ball on your stomach. Hand walk forward on the floor until the ball is centered on your thighs. Extend legs and hold your body in a straight line. Then inhale, bend your elbows, and lower your chest to the floor. Exhale and push back up to the plank position. Keep your back flat. If this is too difficult, perform the move while resting on your knees.
5) Hamstring Curl
Targets: Belly and back of thighs
Lie on your back with knees bent and your heels resting on the ball. Lift up your bottom, inhale, and use your feet to push the ball away until your legs are straight. Exhale and pull the ball back to the starting position.
Implement these exercise ball workouts to lose belly fat and get toned.. You’ll address key muscle groups and start looking fit in no time.. Plus, as you become fit, you’ll feel better all around.