Top 5 Stability Ball Exercises for Shedding Belly Fat
Building a lean, toned core goes beyond traditional crunches; it’s about engaging all core muscles to burn calories and support overall stability. Using a stability ball is a great way to target belly fat while activating your core through dynamic balance movements, which is why I’ve rounded up the best stability ball workouts to lose belly fat.
Stability ball exercises create an extra challenge by requiring your body to engage the stabilizer muscles, meaning you’ll tone up while burning fat. This approach offers a complete workout that benefits the abs, back, glutes and even legs.
As a personal trainer, I know that varying your workouts and keeping them dynamic is critical to continuous results. These stability ball workouts are perfect for keeping you challenged and motivated. They consist of movements designed to sculpt your core, reduce belly fat and improve core strength. Remember, consistency is key, and combining these workouts with good nutrition and cardio can boost your results.
Below I will go over my top five stability ball workouts for losing belly fat. They can fit seamlessly into any weekly schedule. Each workout includes three exercises, focusing on different aspects of your core to maximize calorie burn and support functional strength. Let’s get started!
Workout #1: Stability Ball Core
What you need: A stability ball and a mat. This fast-paced circuit combines classic core moves with the stability ball and targets your upper and lower abs for a full-core burn. This workout can be done in about 10 minutes.
The routine:
- Ball Pass (3 sets of 12 reps)
- Crunches on Stability Ball (3 sets of 15 reps)
- Ball Knee Tucks (3 sets of 10 reps)
Directions: Perform the exercises below in a continuous circuit, aiming for minimal rest between exercises. Rest for 30-60 seconds between rounds and complete a total of 3 rounds.
1. Ball Pass
- Lie on your back, hold the ball with your hands above your head and stretch your legs.
- At the same time, raise your legs and bring the ball over your chest.
- Pass the ball from your hands to your feet, lowering both arms and legs.
- Repeat, returning the ball to your hands on the next rep.
2. Stability Ball Crunches
- Sit on the stability ball.
- Walk your feet forward until your lower back rests on the ball.
- Cross your arms over your chest, engage your core and tap upward, lifting your shoulders a few inches off the ball.
- Lower your back in a controlled movement.
3. Ball Knee Tucks
- Start in a high plank with your shins on the ball and hands on the ground.
- Engage your abs and roll the ball toward your chest by bending your knees.
- Extend the legs back to the starting position.
RELATED: 7 Simple Daily Exercises to Shrink Hanging Belly Fat
Workout #2: Stability Ball Oblique Sculptor
What you need: A stability ball and a mat. This workout focuses on activating your oblique muscles for a sculpted waist, helping to melt fat around the sides and strengthening your entire core.
The routine:
- Russian Twists (3 sets of 15 reps per side)
- Side Ball Crunch (3 sets of 12 reps per side)
- Stability Ball V-Pass (3 sets of 10 reps)
Directions: Perform these exercises as a circuit, resting for 30 seconds between exercises. Rest 1 minute between rounds, aim for a total of 3 rounds.
1. Russian twists
- Sit on the stability ball with your feet flat on the floor, then step forward until your back rests on the ball.
- Hold your hands together and twist your torso to one side, then the other.
- Move slowly and keep your core engaged as you rotate from side to side.
2. Side Ball Crunch
- Lie sideways on the stability ball with one hand on the ball and the other behind your head.
- Lift your torso to perform a side crunch and engage your obliques.
- Lower your back slowly, repeat on the other side.
3. Stability ball V-Pass
- Lie flat on your back and hold the stability ball between your feet.
- Lift your legs up toward the ceiling and bring your arms to meet the ball in the middle.
- Catch the ball with your hands.
- Lower it back to the ground and send it back at the next rope.
Workout #3: Stability Ball Plank Routine
What you need: A stability ball and a mat. This plank-focused routine uses the stability ball to activate deep core muscles, helping to improve stability and strengthen the core.
The routine:
- Stability Ball Plank (3 sets of 30-45 seconds)
- Plank Rollouts (3 sets of 10 reps)
- Mountain Climbers on Ball (3 sets of 15 reps per side)
Directions: Perform each exercise with minimal rest in between, aiming for a quick but intense workout. Do 3 rounds, rest for 1 minute between rounds.
1. Stability ball plank
- Place your forearms on the stability ball and extend your legs behind you in a plank.
- Engage your core and hold the position for 30-45 seconds.
- Maintain stability without letting the ball shift.
2. Plank roll-outs
- Kneel on the mat and place your forearms on the ball.
- Slowly roll the ball forward and lower your upper body closer to the ground.
- Use your core to roll the ball back to the starting position.
3. Mountaineer on ball
- Place your hands on the ball and extend your legs into a plank position.
- Drive one knee to the chest and then quickly switch legs.
- Keep your core engaged to prevent the ball from moving.
Workout #4: Lower Ab Lift Series
What you need: A stability ball and a mat. This workout targets the lower abs and helps tone the lower abdominal area while strengthening the entire core.
The routine:
- Stability ball leg raises (3 sets of 12 reps)
- Ball Pikes (3 sets of 10 reps)
- Ball Toe Touches (3 sets of 15 reps)
Directions: Perform this series in a circuit format, resting 30 seconds between exercises and 1 minute between rounds.
1. Leg raises with stability ball
- Lie on your back with the stability ball between your ankles.
- Lift your legs up towards the ceiling while squeezing the ball.
- Lower your legs back down without letting the ball touch the ground.
2. Ball Pikes
- Start in a plank position with your feet on the ball.
- Engage your core and lift your hips toward the ceiling.
- Slowly return to the starting position.
3. Ball Toe Touch
- Start in a high plank with your hands on the floor and your toes on the stability ball.
- Keep a tight core as you tap a toe down toward the floor.
- Bring that foot back to the top of the stability ball.
- Tap the other toe on the floor.
Workout #5: Full Body Stability Ball
What you need: A stability ball and a mat. This workout targets your core while activating your glutes and back, providing a total burn that burns belly fat.
The routine:
- Stability Ball Jackknife (3 sets of 10 reps)
- Back extension (3 sets of 15 reps)
- Ball Roll-Ins (3 sets of 12 reps)
Directions: Perform each exercise back to back in a circuit format, resting 1 minute between rounds. Complete 3 rounds.
1. Stability Ball Jackknife
- Start in a high plank position with your shins on the stability ball.
- Engage your core and roll the ball toward your chest by bending your knees.
- Pull your legs back to the starting position.
2. Back extension
- Lie face down on the ball with your hands behind your head.
- Lift your upper body, squeezing your glutes and lower back.
- Lower your back in a controlled movement.
3. Ball Roll-Ins
- Lie flat on the floor with your feet and calves on top of the stability ball.
- Lift your hips and squeeze your glutes, rolling the ball in as you do so.
- Drop the ball back.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler