How to Lose Belly Fat & Love Handles With an Exercise Ball

By Kendra Crawford

Belly fat and love handles appear right above your hips and can not only force your outfits to look terrible, but when in excess, they can lead to issues such as low back pain and an increased chance of diabetes. While there are plenty of exercises that isolate this area, the most effective exercises are the ones that work the core as a whole, through various planes of movement. Adding an exercise ball to abdominal exercises will not only help you tone faster -- you can expect to see an increase in core stability, balance and range of motion. Combine these exercises with cardio exercise and a reduced-calorie diet for the best results.

Exercise Ball Torso Twist

Step 1

Find approximately 6 feet of free space and sit on an exercise ball.

Step 2

Stabilize your core by drawing your navel toward your spine and walk one foot at a time to lower your body on the ball, forming a bridge with the ball.

Step 3

Position your feet hip-width apart with your knees bent at 90-degree angles above the ankles. Tighten your glutes to lift your torso parallel to the floor. Extend your arms over your shoulders.

Step 4

Twist from your torso until your arms are parallel to the floor and you are balancing on the ball on one shoulder. Pause for one count.

Step 5

Twist back to the starting position for one count before continuing on to the other side. Repeat for eight to 10 reps on each side.

Exercise Ball Lateral Abdominal Flexion

Step 1

Grab an exercise ball and position it 3 to 4 feet away from a wall. With your legs in the direction of the wall, lie on your right side over the center of the ball.

Step 2

Extend both legs and with your right leg forward, position your feet in a heel-to-toe manner against a wall. Increase your balance by widening the space between your feet.

Step 3

Adjust yourself, and the ball, if necessary, so your hip is an inch or two below the apex of the ball. Place both hands behind your head and contract your abs.

Step 4

Flex your spine upward as far as possible without bending your knees or twisting the torso. Pause for one count.

Step 5

Lower your body back until your torso is parallel to the floor; repeat for 10 to 12 reps.

V-Sit with Exercise Ball Rotation

Step 1

Hold an exercise ball and sit on the floor with your knees slightly bent and feet resting on your heels.

Step 2

Stabilize your core by drawing your navel into your spine and straightening your back. Lean back to balance on your tailbone and extend your arms out parallel to your thighs.

Step 3

Twist your torso to the right and attempt to touch the ball to the floor without allowing your knees to sway in the opposite direction. Pause before returning to the starting position.

Step 4

Perform on your left side and repeat for eight to 10 reps.

References

About the Author

Kendra Crawford has been publishing articles since 2010. She is the manager of a health club as well as a personal trainer and instructor. She has a Bachelor of Science in sports management from Florida State University and is pursuing a doctoral degree in physical therapy at the University of Florida.

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