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Full Body Workouts, Home Workouts
Full Body Stability Ball Workout

8-Minute Full Body Stability Ball Workout to Blast Unwanted Fat

The stability ball is underused. Most people only use it to improve balance and stability.

Well, today’s workout will prove beyond doubt that a stability ball is terrific for burning fat, building muscle, and increasing strength.

The size of your stability ball won’t make a huge difference if you perform the exercises properly. You may also use a medicine ball for this workout.

Before we start the workout, I’d like to reiterate the importance of incorporating workout equipment into your home workouts. They reduce boredom and monotony, which makes most people quit their workouts.

Therefore, if you don’t have a stability ball, invest in one. We recommend this stability ball.

Watch the demonstrations below the video before doing the workout to learn proper form and avoid injuries.

8-Minute Full Body Stability Ball Workout

In this article, you will discover a short full body stability ball workout to help you blast unwanted fat and get in great shape #full #body #stability #ball #workout

Below are the exercises in the 8-minute full body stability ball workout to blast unwanted fat and how to perform them.

Swiss Ball Swings – 40 Seconds

Swiss Ball Floor Tap Squats – 40 Seconds

Rest 20 Seconds

Atlas Squats – 40 Seconds

Swiss Ball Pike Crunches – 40 Seconds

Rest 20 Seconds

Swiss Ball Standing Side Crunches – 30 Seconds (Each Side)

Rest 20 Seconds

Swiss Ball Dead Bug – 30 Seconds

Swiss Ball Rollouts – 30 Seconds

Swiss Ball Plank – 30 Seconds

Rest 20 Seconds

Swiss Ball Hamstring Curls – 30 Seconds

Swiss Ball Passes – 30 Seconds

Swiss Ball Swings

This excellent warm-up exercise will strengthen your arms and shoulders. Simply hold the stability ball in front of you and then swing it up and down.

Remember to keep your arms straight and tighten your abs.

How to Do Swiss Ball Swings

Swiss Ball Floor Tap Squats

Squats are more effective when you’re holding a stability ball because it increases resistance while strengthening your arms.

To maintain proper squatting form you should lower your butt as if you’re going to sit on a chair. And keep your back straight.

How to Do Swiss Ball Floor Tap Squats

Atlas Squats

Holding a stability ball over your head may seem easy but you’ll definitely feel the burn in your shoulders.

Simply hold the stability ball over your head and focus on squatting properly in each rep.

How to Do Atlas Squats

Swiss Ball Pike Crunches

You’ve probably seen me do pike crunches in some of my previous workouts. This exercise offers a full-body workout and mainly targets the ab muscles.

Holding a stability ball while doing pike crunches will strengthen your arms and shoulders. Raise your leg as high as possible on each rep.

How to Do Swiss Ball Pike Crunches

Swiss Ball Standing Side Crunches

Standing side crunches build your oblique muscles while standing. Adding the stability ball to this exercise will strengthen your shoulder muscles.

How to Do Swiss Ball Standing Side Crunches

Swiss Ball Dead Bug

The dead bug is an excellent ab exercise that improves coordination. You may want to do a few reps of this exercise before starting the workout to learn proper form.

How to Do Swiss Ball Dead Bug

Swiss Ball Rollouts

Swill ball rollouts activate your abs and improve core stability. Avoid arching your back as you do the rollouts – keep your back slightly curved throughout.

How to do Swiss Ball Rollouts

Swiss Ball Plank

Many of us know that the plank is an excellent exercise for building abs and strengthening the core.

The plank is more rewarding on a stability ball because you have to engage the core to keep your body stable.

Swiss ball ab workout for beginners

Swiss Ball Hamstring Curls

One of the biggest problems with bodyweight exercises is they barely activate your hamstrings. Well, this exercise offers the perfect solution. It will not only strengthen your hamstrings but also tone your glutes.

How to Do Swiss Ball Hamstring Curls

Swill Ball Passes

You won’t feel like you’re exercising when doing this fun exercise. But you will definitely feel the burn in your abs.

Make sure the ball doesn’t tap the floor when you lower your legs or arms.

How to do Ball Passes

It’s possible to melt away unwanted fat without going to the gym. You just need to advantage of workout equipment such as the stability ball and do the unique fat-burning exercises.

Unlike, long boring cardio, these unique exercises burn fat and build muscle in as little as 10 minutes.

Discover the unique fat-burning exercises