Ball exercise to burn belly fat

Many women stumble upon an uninvited condition of belly fat in their life due to the factors they ignore and whenever they become too much lethargic towards exercises that are designed to keep them fit and healthy.

Prolonged sitting can also trigger the development of belly fat and this condition is mostly common with the women in the workforce. This unpleasant condition also hit women after childbirth. Abdomen muscles contract during the childbirth and it takes a lot of time for them to get back to their normal position. The tireless uterine contractions during the labor will also lead to the depletion of abdomen muscles and lead to the development of belly fat.

In order to shed fat on your stomach, it is highly essential that you choose some asanas that specifically target your abdominal zone and melt the accumulated fat. So, today we are going to teach you an effective ball exercise that will produce good results for you and shed fat around your waist.

In this exercise you will need to use a medium size fitness ball which will help you produce some extra resistance throughout the workout. We are presenting this workout in a few simple steps and each step plays the role of an individual workout.

How to perform it?

Step 1
Holding a ball in your hands, lie flat on the ground with your legs side by side. Initially with the ball being held above your stomach, slowly begin to drive your arms backwards crossing all the way above your head to be landed on the floor.

You will be able to touch the floor with the surface of the ball. Fix your gaze on the ceiling and allocate some gap between fingers while holding the ball. Bend your knees and press the feet against the floor. Make sure they are kept close to your buttocks.

Keep your spine straight and erect. Now lift your legs off the ground, stop them at the level of your knees and hold the pose. Make sure the raised legs are held parallel to the ground. Don’t allow the legs to droop and land on the floor.

Step 2
Take deep breaths and hold the pose for a few seconds. Lift your chest and head off the ground while simultaneously driving your arms all the way towards the raised legs. Make a strong effort to touch your shins with the ball.

You will feel an immense stress in your upper back and pelvis, and maintain that stress and balance until you reach your tolerance levels. Once you reach the peak of the pose, just lean backwards slowly and return to your beginning position.

Step 3
Now release the parallel pose of your legs and raise them towards the sky locking your knees. Lock your knees and maintain a straight line. Prevent your legs from drooping by maintaining a balance throughout the workout. Take regular breaths and try to achieve a great balance. Relax yourself in this pose and fix your gaze on the ceiling.

Step 4
Now again lift your chest and head off the ground while simultaneously driving your arms all the way towards the raised legs. Make a strong effort to touch your feet with the ball.
You will feel an immense stress in your upper back and pelvis, and maintain that stress and balance until you reach your tolerance levels. Hold the pose for a few seconds. Once you reach the peak of this pose, just lean backwards slowly and return to your beginning position.

Slowly return your raised legs to the ground and relax. Repeat the whole pose a few times every day with the above-mentioned steps.

Core benefits of this pose:-

• This pose helps you engage your core.
• It gives a great message to your abdominal muscles and helps you burn belly fat.
• It stretches your upper back and shoulders, thus toning them and keeping them fit.
• It strengthens muscles in your legs and arms.
• It helps you achieve a great mood and tranquility of the mind.

Note: If you encounter side effects while practicing this pose, immediately stop practicing it and consult your physician before you resume. Those who are in the final stages of pregnancy are also advised to consult their physician before attempting this asana.

Thank you,
Ranjith