How to Get Flat Abs in Just 3 Weeks With Stability Ball Exercises

Getting rid of fat from the belly area is quite a herculean task. And getting a well-defined flat tummy could be like a dream come true.

But with these tried and tested moves, you can now say bye to belly fat. Include them in your abs workout routine for fast and effective results and get a flatter stomach in just a few days.

1# Leg Raise with Stability Ball

Leg Raise with Ball to Get Flat Abs

Equipment: Stability Ball and Mat

How to:

  • Lie down on your back with your shoulders relaxed, arms to the sides, stomach pulled in and the ball astride.
  • Keep your ankle towards the center of the ball; hold the ball firmly between your legs.
  • Raise the ball off the ground, bring it as high up as possible and then lower it again. That’s one rep.
  • Do three sets of 10-12 reps.

2# Medicine Ball Sit-Ups

Medicine Ball Sit Ups for Flat Abs

Equipment: Medicine Ball and Mat

How to:

  • Lie down on your back, spine straight, knees bent.
  • Hold the medicine ball close to your chest, take a deep breath in and fix your gaze towards the ceiling. This is your starting position.
  • As you breathe out, lift your upper torso off the ground and raise the medicine ball high up in front of you. Lower yourself and repeat.
  • Do three sets of 10-12 reps.

3# V-Sit Russian Twist

V-Sit Exercise to Get Flat Abs

Equipment: Medicine Ball and Mat

How to:

  • Sitting on the mat, with your knees bent, tilt your upper torso slightly towards the back so that it is parallel to the shin bone.
  • Raise one toe towards the ceiling and then the other one so that you come on to a V-sit, this time with the shin bone almost parallel to the ground.
  • Hold the medicine ball in front of you.
  • Maintain the medicine ball in front of you.
  • Maintain this from and move the ball from one side to the other, rotating the spine.
  • Do three sets of 10-12 reps.

4# Plank on the Ball

Ball Plank for Flat Abs

Equipment: Stability Ball and Mat

How to:

  • Kneel down on the mat with the stability ball in front of you. Place both the hands on the stability ball keeping your elbows at a 90 degrees angle.
  • First extend one leg and then the other to come to the plank position as shown.
  • Hold yourself in this position for 30-60 seconds.
5# Stability Ball Crunches

Stability Ball Crunches Exercise

Equipment: Stability Ball

How to:

  • Sit on the ball. Then walk forward and lie on the ball. Head and shoulders should hang off the ball.
  • The foot should be firmly placed, knees almost at a 90 degrees angle. This is your starting position.
  • Raise your upper torso and then return to the starting position and repeat the movement.
  • Do three sets of 10-12 reps.
6# Stability Ball Pass

Stability Ball Pass Exercise

Equipment: Stability Ball and Mat

How to:

  • Lie down on your back with the stability ball astride and your arms up, palms facing each other and fingers pointing to the wall behind you.
  • Keeping your foot towards the center of the ball, hold the ball firmly.
  • Now lift the ball off the ground while simultaneously bringing both arms towards the ball till you catch holds the ball in your hands.
  • This time, move your hands back and take the stability ball behind the head while simultaneously both legs down. That’s one rep.
  • Keep passing the ball from the hand to legs and vice versa.
  • Do three sets of 10-12 reps.
SOURCE: B-Positive Health Magazine

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