The stability ball is underused. Most people only use it to improve balance and stability.
Well, today’s workout will prove beyond doubt that a stability ball is terrific for burning fat, building muscle, and increasing strength.
The size of your stability ball won’t make a huge difference if you perform the exercises properly. You may also use a medicine ball for this workout.
Before we start the workout, I’d like to reiterate the importance of incorporating workout equipment into your home workouts. They reduce boredom and monotony, which makes most people quit their workouts.
Therefore, if you don’t have a stability ball, invest in one. We recommend this stability ball.
Watch the demonstrations below the video before doing the workout to learn proper form and avoid injuries.
8-Minute Full Body Stability Ball Workout
Below are the exercises in the 8-minute full body stability ball workout to blast unwanted fat and how to perform them.
Swiss Ball Swings – 40 Seconds
Swiss Ball Floor Tap Squats – 40 Seconds
Rest 20 Seconds
Atlas Squats – 40 Seconds
Swiss Ball Pike Crunches – 40 Seconds
Rest 20 Seconds
Swiss Ball Standing Side Crunches – 30 Seconds (Each Side)
Rest 20 Seconds
Swiss Ball Dead Bug – 30 Seconds
Swiss Ball Rollouts – 30 Seconds
Swiss Ball Plank – 30 Seconds
Rest 20 Seconds
Swiss Ball Hamstring Curls – 30 Seconds
Swiss Ball Passes – 30 Seconds
Swiss Ball Swings
This excellent warm-up exercise will strengthen your arms and shoulders. Simply hold the stability ball in front of you and then swing it up and down.
Remember to keep your arms straight and tighten your abs.
Swiss Ball Floor Tap Squats
Squats are more effective when you’re holding a stability ball because it increases resistance while strengthening your arms.
To maintain proper squatting form you should lower your butt as if you’re going to sit on a chair. And keep your back straight.
Atlas Squats
Holding a stability ball over your head may seem easy but you’ll definitely feel the burn in your shoulders.
Simply hold the stability ball over your head and focus on squatting properly in each rep.
Swiss Ball Pike Crunches
You’ve probably seen me do pike crunches in some of my previous workouts. This exercise offers a full-body workout and mainly targets the ab muscles.
Holding a stability ball while doing pike crunches will strengthen your arms and shoulders. Raise your leg as high as possible on each rep.
Swiss Ball Standing Side Crunches
Standing side crunches build your oblique muscles while standing. Adding the stability ball to this exercise will strengthen your shoulder muscles.
Swiss Ball Dead Bug
The dead bug is an excellent ab exercise that improves coordination. You may want to do a few reps of this exercise before starting the workout to learn proper form.
Swiss Ball Rollouts
Swill ball rollouts activate your abs and improve core stability. Avoid arching your back as you do the rollouts – keep your back slightly curved throughout.
Swiss Ball Plank
Many of us know that the plank is an excellent exercise for building abs and strengthening the core.
The plank is more rewarding on a stability ball because you have to engage the core to keep your body stable.
Swiss Ball Hamstring Curls
One of the biggest problems with bodyweight exercises is they barely activate your hamstrings. Well, this exercise offers the perfect solution. It will not only strengthen your hamstrings but also tone your glutes.
Swill Ball Passes
You won’t feel like you’re exercising when doing this fun exercise. But you will definitely feel the burn in your abs.
Make sure the ball doesn’t tap the floor when you lower your legs or arms.
It’s possible to melt away unwanted fat without going to the gym. You just need to advantage of workout equipment such as the stability ball and do the unique fat-burning exercises.
Unlike, long boring cardio, these unique exercises burn fat and build muscle in as little as 10 minutes.
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