Fitness
Four at-home ab exercises from a personal trainer to fire up your core
THAT dusty old exercise ball that’s been lingering around your living room floor or in the corner of your gym is actually a pretty useful piece of kit.
In fact, if it’s been a while since you used it, aside from as a spare seat when needed, it’s time to put it to good use.
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Also known as Swiss balls, physio balls or stability balls, they can put your balance to the test.
And when used correctly, they can help fire up your core muscles.
Fancy working your abs using just a stability ball?
Chloe Thomas, a personal trainer, women’s health and mindset coach, and founder of online coaching platform Chloe Inspires, has shared four of her favourite core exercises which can be done at home or in the gym using just an exercise ball.
CHECK OUT MORE AB WORKOUTS
You’ll need to engage your core throughout each of the exercises to really reap the full benefits of these moves.
Not sure how to do this?
Firstly, exhale and relax your entire belly area.
Then, slowly inhale and pull your belly button towards your spine, feeling your stomach muscles tighten.
Essentially, if someone was about to punch your stomach, you’d suddenly engage your core; that’s the feeling you’re going for.
Before you start your stability ball ab workout, Chloe recommends doing a five-minute warm up, to help prevent you getting injured.
“Do each exercise for 30 seconds and then rest for 20 seconds and move to the next exercise,” says Chloe.
“Aim to do three to four rounds of the whole circuit.
“I would recommend doing this workout three times a week maximum as you need to let the muscles rest, recover and grow.
“Each time you workout aim to increase time or reps on each exercise so you are progressively overloading.”
Chloe does stress, however, that this workout will not get rid of belly fat.
“No workout alone can do that; that comes from diet,” she adds.
“But this workout will build ab muscles, so when you lose belly fat, you have a toned and defined stomach.”
If you really want to feel the ab burn, avoid resting between each exercise, and instead, go straight from one move into the next.
Now, grab your ball, and get going.
1. Plank
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For this exercise, kneel in front of your ball, with your shins up against it.
Then, place your hands on the ground, making sure your arms are straight from your shoulders down to your wrists.
Now, push yourself up so that the tops of your feet are on the ball and your body is in a straight line.
Keep your core tight and make sure your shoulders stay directly above your wrists. Look slightly forward.
“Make sure your hips do not dip and do not over-arch your back,” advises Chloe.
2. Plank to crunch
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Get back into the plank position you were in for the first exercise with the tops of your feet on the ball and hands on the floor, directly under your shoulders.
Next, engage your core and bring your feet in, moving the ball closer to your body and crunching your feet to your chest.
“Keep your core tight and bring your feet in as far as you can, then extend back out,” adds Chloe.
3. Ball pass
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Get out of your plank position for this exercise.
Lie on the ground or on a mat and bring your feet up into the air.
As you do this, make sure your back is engaged with the mat and avoid overextending your back.
Next, place the ball between your feet, then extend your legs out and reach your arms out straight over your head.
Crunch your legs in and then pass the ball from your feet to your hands.
Then, extend the ball over your head with your arms and lengthen your legs and feet back out.
Keep repeating this, swapping the ball between your feet and your hands.
Move slowly through the exercise, keeping your core tight and making sure you don’t arch your back.
4. Ball crunch
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Lie on your mat again or the floor and bring your feet up into the air.
Place the ball between your feet before straightening your legs upwards.
Place your arms straight above your head and crunch up to the ball.
Tap it lightly. Then, lower yourself down and repeat.
Why can’t I see my abs?
IF you can’t see your abs muscles, it’s probably because there’s a layer of fat lying on top of them.
But, there are things you can do to burn fat.
Firstly, personal trainer Chloe Thomas suggests putting yourself into a calorie deficit.
“To do this you would need to start eating slightly less than you are burning and move your body more,” she says.
“Calorie intake depends on height, weight, age, activity levels, muscle mass and gender – so every person will need a different amount of calories to lose body fat.
“To speed up results I would also recommend cutting out alcohol as this slow results and can contribute to belly fat.”
Chloe also recommends sticking mainly to whole foods and foods that are minimally processed.
“The best foods for reducing belly fat are lean proteins like chicken, fish, and eggs, which support muscle building and metabolism,” she adds.
“You also want to eat fibre-rich whole grains, vegetables and fruits.
“Aim to have healthy fats like avocados, nuts, some fish and olive oil which help to regulate your blood sugars and reduce cravings.”
Manage your stress levels too.
“Cortisol is a hormone that is released when we are stressed and high cortisol can lead to increased belly fat,” she says.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
Sign up here.
“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
The essentials: Gear that gets you out the door
Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
The best retailers for finding deals on beginner-friendly workout clothing:
- Puma: Now up to 60% off on Puma Essentials and Puma Elevated Essentials
- Adidas: End of Year Sale with up to 60% off on shoes and activewear
- Reebok: End-of-Season Sale with up to 50% off selected styles
- CRZ Yoga: A budget alternative to Lululemon, now with up to 81% off on yoga pants, leggings, tops and jumpsuits
- Target’s All in Motion: A highly-rated line of affordable workout clothing, running shoes and exercise equipment
- Amazon’s Aurola: Soft and versatile workout tops and bottoms for under $35
The home-gym starter pack: Simple, space-savvy exercise equipment
While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
Fitness trackers: A source of useful data and exercise advice
A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
What NOT to buy (right away)
The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The bottom line
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
We hope that our list will help you do just that.
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