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.
6
Personal trainer and health coach Chloe ThomasCredit: Supplied
6
The fitness expert says you can get a full ab workout using an exercise ball at homeCredit: Chloe Inspires
Also known as Swiss balls, physio balls or stability balls, they can put your balance to the test.
Advertisement
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?
Advertisement
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.
PT reveals quick at-home Pilates workout to strengthen your core and blast your lower abs
“Do each exercise for 30 seconds and then rest for 20 seconds and move to the next exercise,” says Chloe.
Advertisement
“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.
Advertisement
“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
6
Chloe demonstrating a plank using the stability ballCredit: Chloe Inspires
For this exercise, kneel in front of your ball, with your shins up against it.
Advertisement
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
6
Advertisement
Next, bring your knees to your chest for a crunchCredit: Chloe Inspires
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
6
Then pass the ball between your feet and your handsCredit: Chloe Inspires
Get out of your plank position for this exercise.
Advertisement
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.
Advertisement
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
6
Then, with the ball between your feet, crunch upwardsCredit: Chloe Inspires
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.
Advertisement
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.
Advertisement
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.
Advertisement
“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.
If you purchase a product through a link on our site, we may receive compensation.
Target is starting the year off on the right foot with huge savings on tons of exercise equipment. One deal that stood out to us is The YOSUDA Classical Model Exercise Bike, now only $300, down from $500. This sale comes at the perfect time, as many people have fitness goals in their New Year’s Resolutions.
Features
The YOSUDA Classical Model Exercise Bike features a 30 lbs flywheel and a heavy-duty steel frame, ensuring stability during workouts. It utilizes a belt-driven system that offers a smooth and quiet ride.
The bike can support a maximum weight capacity of 300 lbs. It is designed to fit a wide range of users, with 2-way adjustable handlebars, a 4-way adjustable padded seat and spring-loaded comfort. The bike is suitable for individuals between 4′8″ and 6′1″ in height.
An LCD monitor tracks essential workout data, and a tablet holder and Bluetooth connectivity add entertainment and smart app integration. Safety features include adjustable cage pedals and a resistance bar for emergency stops.
Advertisement
Related: HOKA is having an incredibly rare sale on the Clifton 10 this week, and they’re selling fast
The “Ride Comfort All the Way” feature, with its upgraded spring-loaded seat and adjustable handlebars, is designed to enhance shock absorption and reduce exercise-related discomfort.
This ensures a more enjoyable and sustainable workout experience.
The two-way adjustable handlebars and four-way adjustable padded seat go a long way to making the user comfortable.
Customer reviews
The YOSUDA Classical Model Exercise Bike has received predominantly positive feedback from customers, with an overall rating of 4.7 out of 5 stars based on 115 reviews. Users appreciate the bike’s quality, value, and smooth operation. Many reviewers highlight the bike’s stability, comfort features such as the adjustable seat and handlebars, and the quiet belt-drive system.
You can buy the The YOSUDA Classical Model Exercise Bike at Target for only $300 this week, but hurry, your New Year’s Resolutions are waiting.
More fitness deals at Target
More deals at Target.
Advertisement
Sign up for MassLive’s Shopping Newsletter: A recap of the biggest online deals and sales from the week, curated by MassLive’s expert e-commerce writer, Jessica Day.
Actress Jennifer Aniston has launched a new four-week challenge with fitness app Pvolve to help people get into the right mindset to exercise.
The Worth It Everytime campaign, created in collaboration with mental wellness app Headspace, encourages people to view exercise as something that energizes them rather than punishes them.
Pvolve members can access 30-35 minute exercise classes—both in person and online—as well as 30 days of free access to the Headspace app, which offers guided meditations and stress-busting tools to build lasting habits and emotional resilience.
Members who complete all 16 workouts will receive a limited edition Everything Pouch, created exclusively for the challenge.
Advertisement
Aniston, a Pvolve partner and fitness enthusiast, admits she doesn’t always feel in the mood to exercise.
“People assume I’m always motivated, but that couldn’t be further from the truth. I have plenty of days where I don’t want to work out at all.”
However, she says training with Pvolve keeps her going on down days because the app makes exercise feel good rather than a punishment.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
“What I’ve learned is that the conversation in your head is actually part of the work. You show up for yourself anyway, you move a little, and then something shifts. You feel better. That feeling is what brings me back.”
Advertisement
“I know I’m doing something good for my body long term, and that makes showing up feel worth it every time.”
Pvolve head trainer Dani Coleman adds that, “when movement and mindset work together, something clicks.
“Consistency becomes natural and a workout stops feeling like something you push through and starts feeling like something that truly supports your total-body health.”
To help new members get started, Pvolve is offering 10% off sitewide.
