Four stability ball exercises for abs and obliques, with beginner and advanced versions. Pick the right ball size: 55 cm for average Indian women, 65 cm for taller users, 75 cm for very tall. Pair core work with cardio to burn belly fat faster.
Chapters
Hi folks, welcome back to my channel, the Dance Fitness. In today's video, I will be sharing with you some stability ball exercises. It's been quite a while since I've done it, and this is really of late This has become my best friend. I love it because when I do my ab exercises on this ball, I feel much stronger. I feel the burn, and I feel that my entire ab is working— the upper ab, the middle ab, and the lower abs. So I'm going to be showing you some simple exercises that you can do at home. Well, if you don't have a stability ball What do you think you should do? Go buy another one. Go buy a stability ball. So there are different, different diameters: 55 centimeters, 65 centimeters, and 75. Now for the average Indian height for a lady, the diameter would be about 55. For somebody slightly taller, it will be about 65, and if you're like a super tall person, then it's going to be 75. So most times I would recommend that go and buy a 55 centimeter ball. It's going to be comfortable because if it is too large, then you are not going to feel comfortable and you feel very unsteady. Number 2, if you're watching this video today And you don't have a ball. What do you do? Go grab a mat, put it on the floor, and do the same thing. But the last thing I want all of you to do is watch my workout videos. I said it right. Don't watch my workout videos, just do it along with me. So let's get started. I assume that you would have done some sort of a warm-up and that you're not a lazy bum and that you're moving around. So assume that you have done some warm-up and we're going to go straight into the exercise and we're going to do 2 sets each.
So sit on the ball and you walk your legs out and hold it there, hands behind your head, and you squeeze up and you come back.
Let's go.
1, 2, 3 4, 5, 6, 7, 8, 9, 10. Stretch all the way down. 11, 12.
Chin up.
13, 14, 15, 16. 17, 18, ouch, 19, and 20. Now you can come back and rest.
Sometimes when you start with the ball initially, you'll, um, kind of slide down. You just have to get up and slide back again. Just do it, just move. Okay, now we're going to go to level 2 of the same workout. So instead of supporting our neck, we're going to put our arms in front. So once again, scoot down, zoom, and hold it here.
Don't make workout so serious, just enjoy it. Okay, now up, up, faster. Okay, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15. Hold it there. And from here, out. 1, 2, 3, abs up. 4, 5, look down. 6, 7, 8, 9, 10, 11, 12, 13, 14 and 15. Come back.
The reason I asked you to come back again and again is because I want you to relax your neck. Hold on, breathe. You know, the ball workout is supposed to be enjoyed, so kind of shake on it, move front and back, bounce on it, do whatever you— it takes, but enjoy the workout. Okay, the third exercise, we are going to go Okay, let me go this— go a little more back. Let's get this right. And from here we're going to go again, scooting down.
Oh, and opposite hand, opposite leg, opposite hand, opposite leg. 5, 6, 7, go. 1, 2 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Come back and sit up.
We worked on the obliques. Now we're going to do something that's a little tougher, but we will see how to go about it. This next exercise is working on your lower belly. So again, sit back and lie down.
From here, you can either hold the ball or you can hold the floor. And one right, one left. What you can also do is put your hands behind your head and support your neck, and that feels— actually, that feels better to me. So try it out. 1, 2, 3, 4, 5, control. See, I'm losing control, so 6, 7, 8, 9. My shoes are also a little slippery. 10, 11, 12. One hand is behind my head and it's actually supporting my neck. 14, 15, 16, 17, 18, 19, and 20. Up.
So did you see the smoothness with which I go sliding down on the ball and I come up? When you do the exercise with a lot of smoothness, there's way more control on your belly. Now, do these workouts really work on your belly fat? Kind of yes and almost no. Now in order for you to get rid of belly fat, you know very well that you got to do cardio exercises also. But when you do these exercises, this kind of exercise that I showed you on a regular basis, your— the fat in your belly, the muscles in your belly starts getting activated. When the muscles in your belly start getting activated, the fat starts metabolizing faster. And that I'm telling you this from my personal experiences. There was a time when I used to I used to hate doing ab exercises, but then I did realize that the core becomes really weak and looks flabby and doesn't look good. So I want each and every one of you to do these exercises on a regular basis. Now I am feeling lazy right now, so I'm going to do—
I've done only one set.
What I want you to do is rewind the video again and do all the exercises again and start feeling stronger, start feeling better in your belly fat. That in your belly, in your core. Do these core exercises and see you in the next video. Bye-bye!
