Best Beginner Workouts With Stability Swiss Ball To Get Lean And Burn Fat
About
This beginner-friendly workout utilizes a stability Swiss ball to effectively focus on toning, burning calories, and building lean muscle.
The exercises are designed to elevate your heart rate while engaging your muscles, using lower weights and higher repetitions for sustainable, fat-burning results.
Suitable for individuals with less than a year's experience in resistance training, the movements are straightforward yet impactful, offering challenge without unnecessary complexity.
Adjust your intensity and repetitions based on your fitness level to maximize returns and ensure safety.
Integrating these routines into your schedule can help foster steady and remarkable improvement in physical health and body composition.
Workout 1
Chest, Glutes, Quadriceps, Abs, Lower Back
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Generate My PlanThe 8 Best Beginner Exercises with Stability (Swiss) Ball to Get Lean and Burn Fat
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1. Exercise Ball Push Up
SETS LOGGED185,870Chest Strength32 mScoreChest
Stability (Swiss) BallThe Exercise Ball Push Up involves placing your feet or knees on a stability ball while doing push-ups. This challenges your balance and engages your chest, triceps, and core muscles more than standard push-ups.
How to do it
The Exercise Ball Push Up involves placing your feet or knees on a stability ball while doing push-ups. This challenges your balance and engages your chest, triceps, and core muscles more than standard push-ups.
Sets, Reps, Weight17reps27reps37reps2. Stability Ball Hip Bridge
SETS LOGGED746,166Glutes Strength87 mScoreGlutesStability (Swiss) BallThe Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.
How to do it
The Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.
3. Exercise Ball Crunch
SETS LOGGED1,431,747Abs Strength94 mScoreAbsStability (Swiss) BallThe Exercise Ball Crunch is a challenging version of the standard Crunch that includes a medicine ball for added weight. It's perfect for beginners who want to strengthen their core muscles while using a stability ball.
How to do it
The Exercise Ball Crunch is a challenging version of the standard Crunch that includes a medicine ball for added weight. It's perfect for beginners who want to strengthen their core muscles while using a stability ball.
Sets, Reps, Weight19reps29reps39reps4. Exercise Ball Pull In
SETS LOGGED178,819Abs Strength76 mScoreAbsStability (Swiss) BallThe Exercise Ball Pull In is a core-strengthening move that focuses on the lower abdominals. You’ll pull your knees towards your chest while balancing on an exercise ball, making it a fun and challenging alternative to traditional ab workouts.
How to do it
The Exercise Ball Pull In is a core-strengthening move that focuses on the lower abdominals. You’ll pull your knees towards your chest while balancing on an exercise ball, making it a fun and challenging alternative to traditional ab workouts.
Sets, Reps, Weight19reps29reps39reps5. Forward Stability Ball Plank
SETS LOGGED75,032Abs Strength87 mScoreAbsStability (Swiss) BallThe Forward Stability Ball Plank is an exercise that builds strength in your core, shoulders, and arms while improving balance. By using a stability ball, you’ll engage more muscles and enhance your body control.
How to do it
The Forward Stability Ball Plank is an exercise that builds strength in your core, shoulders, and arms while improving balance. By using a stability ball, you’ll engage more muscles and enhance your body control.
6. Stability Ball Hyperextension
SETS LOGGED553,713Lower Back Strength56 mScoreLower BackStability (Swiss) BallThe Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.
How to do it
The Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.
Sets, Reps, Weight18reps28reps38reps7. Stability Ball Back Extension
SETS LOGGED266,902Lower Back Strength85 mScoreLower BackStability (Swiss) BallThe Stability Ball Back Extension strengthens your lower back and core using a stability ball for an added challenge. This exercise helps improve overall stability and posture.
How to do it
The Stability Ball Back Extension strengthens your lower back and core using a stability ball for an added challenge. This exercise helps improve overall stability and posture.
Sets, Reps, Weight16reps26reps36reps8. Wall Squat
SETS LOGGED40,996Quadriceps Strength84 mScoreQuadricepsStability (Swiss) BallWall squats use a stability ball to support your back against a wall. This exercise strengthens your thighs, buttocks, and calves, making it a gentle option for your lower back.
How to do it
Wall squats use a stability ball to support your back against a wall. This exercise strengthens your thighs, buttocks, and calves, making it a gentle option for your lower back.
Sets, Reps, Weight19reps29reps39reps
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