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Balance Ball for Fat Burning

Fat around the abdomen increases the risk of diseases such as coronary artery disease, Type II diabetes and high cholesterol. The ultimate piece of belly-fat-busting equipment is the $10 balance ball (also called stability ball).

Doing abdominal exercises alone may not help us lose the belly fat, but combined with MyKetoPal’s ketogenic Recipes for Self-Healing and healthy lifestyle habits, we will reduce overall body fat and lose weight for the long-term.

What do we need for balance ball exercises?

All we need are:

  • a flat space,
  • a balance ball, and
  • comfortable exercise/yoga outfit.

Balance ball is adaptable to every fitness level. For beginners, the ball provides support to make push-ups easier. More advanced exercisers can add challenging balance positions to strengthen basic moves like bridges and lunges.

Which balance ball routines do we focus on?

We always remember to warm up and cool down by marching in place or stepping side to side in place for 3 to 5 minutes at the beginning and end of the workout.

Between each set, we burn an extra 100 calories by adding a 1-minute cardio burst —in place marching or jogging or jumping jacks.

Why do we recommend balance ball for fat burning?

Because the balance ball works our abs way more than regular crunches do. Exercising with a balance ball moves twice the number of muscle fibers as traditional crunches. Plus, we use it in place of a bench for strength moves and our core muscles get a great workout. Balance ball routines strengthen the deep muscles of the spine and tone in due course the abdominal muscles for a flatter stomach.

Main benefits of exercising with the balance ball are improvement of …

  • core strength,
  • stability,
  • balance, and
  • overall bodily coordination.

Core workouts on balance ball engage four main muscle groups:

How to Buy a Ball?

Most people need a 22-inch (or 55 cm) stability ball.

If you’re under 5-foot-1 (155 cm), choose an 18-inch (or 45 cm) ball.

If you’re 5-foot-8 (170 cm) or taller, choose a 26-inch (or 65 cm) ball.

We like the brand Gymnic Plus because it’s made with burst-resistant, latex-free vinyl, and if punctured, it will deflate slowly.

Let's learn a few simple balance ball routines together!

 Ball raises on balance ball.


The abdominal ball raise is easier to do than sit-ups and walkouts, but is an effective abdominal exercise, especially for the lower abs.

We recommend doing 10 repetitions.

How it works?

  • Lie down on the floor on your back.
  • lace a stability ball underneath bent knees.
  • Spread the legs hip-width apart.
  • Flatten the back against the floor and rest the palms on the floor on either side of the hips.
  • Squeeze the abdominal muscles tightly to help keep the back flat on the floor.
  • Squeeze the ball with your legs and lift the ball off the floor.
  • Hold the ball in the air for 3 seconds.
  • Relax as you lower the ball back to the floor.

Rock And Roll on balance ball

Rock And Roll exercise on a stability ball works all the muscles of the abdomen, as well as the arms, shoulders, chest, thighs and buttocks.

We recommend doing 10 repetitions.

How it works?

  • Start on knees, with legs about hip-width apart.
  • Place fists on ball in front of you.
  • Keeping body in line from head to knees and abs tight, lean forward and roll onto forearms.
  • Once balancing on forearms, straighten legs and press balls of feet into floor to form a straight line from head to heels.
  • Hold for 10 to 15 seconds and repeat.
  • Roll back to start.

Walkouts on balance ball

Walkouts on a stability ball work all the muscles of the abdomen, as well as the arms, shoulders, chest, thighs and buttocks.

We recommend doing 10 repetitions.

How it works?           

  • Lie on top of a stability ball on the stomach.
  • Straighten out the legs in the air, parallel to the floor with the palms on the floor aligned under the shoulders.
  • Make a straight line with the spine from the head to the heels.
  • Keep the body rigid during the exercise and tighten up the abdominal muscles.
  • Exhale and slowly walk forward with the hands as you allow the ball to roll underneath your body.
  • Walk forward on the hands until the stability ball is resting underneath the thighs.
  • Hold this position for about 2 seconds and then inhale as you walk backward.
  • Allow the ball to roll underneath the body until the ball is resting under your abdomen.

Increase the challenge of this exercise by walking forward on your hands until only the shins or the tops of your feet are resting on the ball.

Sit ups on balance ball

Sit ups performed on a balance ball strengthens all the abdominal muscles and also work the chest and legs.

We recommend doing 10 repetitions.

How it works?

  • Plant the feet flat on the floor hip-width apart.
  • Sit on the balance ball.
  • Place the hands behind the head for balance.
  • Bend the elbows out to the side (not pointed at the knees).
  • Slowly walk forward to move the stability ball until the middle of the back is resting on the ball.
  • Keep the knees bent at a 90 degree angle with the thighs parallel to the floor.
  • Squeeze the shoulder blades together to help keep the elbows from coming forward.
  • Breathe out and tuck the chin slightly.
  • Roll the upper body toward the thighs using the abdominal muscles.
  • Curl toward the knees until your upper back lifts off the stability ball.
  • Hold the position for 2 to 3 seconds, and then exhale as you roll your body back onto the ball.

Let's get moving!

More Balance Ball Exercise Videos

Fitness Blender on YouTube is an awesome free resource for all types of exercises. I found it to be my “go to” for getting started then onto really getting my work-out on!