Add this Advanced Stability Ball Exercise to your fat loss workout to help tighten your tummy and tone your arms!
This is one of my Favorite Stability Ball Moves because it challenges my entire body!
Anytime I can incorporate a single exercise that makes my entire body work with this much intensity – I KNOW I will accelerate my body shaping results!
Tighten Your Tummy
As you will quickly FEEL, this move challenges your tummy – helping to improve core strength which is super important to any mom who wants to flatten her mommy belly as she is taking the steps to burn off the fat.
Tone Your Arms
My upper body is also challenged to maintain balance as I alternate driving each knee in towards my chest. Just HOLDING this Plank position is enough to feel it in your arms- especially your triceps – and chest!
Strengthen Your Back & Backside
Having to hold the plank position with your hips in alignment also strengthens your lower back and engages your Glutes! In order to hold a solid plank position you must contract your abs, back and glute muscles!
This truly is a full body exercise!
The more muscles you challenge, the more calories your burn, the stronger you become and the higher your metabolism! Add it all up = Results!
How To Do The Stability Ball Knee In
Perform 10-12 repetitions, alternating each leg as you pull your knee in. This move can be implemented in to your current Full Body Fat Burning workout or a fun finisher to your Interval Training workout. When I add this move to my workouts, I will pair it up with another Core based move at the end of my workout.
~ Avoid arching or sagging your lower back. Keeping your abs tight and contracting your lower back and glutes will help you maintain that solid plank position.
~ Getting into the starting position can be the toughest part of this Stability Ball Exercise. I like to start behind the ball and “dive” forward, walking my hands out until I am in that Push Up Plank position.
~ Check to be sure your wrists are under your shoulders for added stability and to really target your chest and triceps.
Like A Challenge?
Challenge 1:
How strong is your upper body?
Feeling super strong? Then add a push up between each round of knee ins!
Challenge 2:
After you complete 10-12 repetitions of alternating knee ins HOLD this plank position for 30 to 90 seconds. Talk about ABS and ARMs on fire!
IMPORTANT: Please consult your Dr before beginning a new workout or exercise routine. For best results follow a FULL body resistance training plan AND clean up what you eat!
How To Burn Belly Fat
I know some will watch this video and think you only need 1 super cool, challenging move to “melt your belly fat” – well let me just say that there is no such thing as Spot Reduction.
You simply cannot work one area of your body and expect the fat to magically burn off and leave you with a flat tummy!
You CAN however, work moves like this into your FULL Body Resistance Training Workout plan to ensure all the Major Muscles of your body are Being Worked effectively in ORDER to
~ Boost your Metabolism so you Burn More Fat
~ Loose Inches
~ Create Tone and Definition for without muscle you just look mushy and soft ~
~ Keep you Strong so you can achieve even MORE in your workouts!
How Did You Do?
Did You Take The Plank Challenge at the End?
How long did you hold it?
Did You Take The Plank Challenge at the End?
How long did you hold it?
Leave a comment below!
Do you enjoy working our with me?
Not only do you access 2 brand new fat burning workouts each week, I am in the forums on a Daily Basis sharing this journey with you – answering questions and offering support.
Tomorrow~ Friday ~ is a an exciting day for I have spent the past 2 and half weeks preparing for my trip to the Bahamas seeing just how Bikini ready I could be.
I will be posting my results photos and the the steps that allowed me to shape my body and shed just the right amount of belly fat to reveal a toned, flat tummy. If you would like to take part in this discussion and jump into the body transformation experience – be sure to join me at ClubFYM!
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First thought in my mind…WOW!! great video! Thanks!
You make it look easy, but I know it won’t be! I’m anxious to give it a try!
Thank you!
Can’t wait to try this one! Looks challenging, and I love a good challenge. Thanks for sharing this, Holly!
Holly,
I had trouble balancing on the ball (still a beginner) so I tried it with my feet on a chair instead. Very challenging and I could really feel it in my arms and chest. Thanks!
Great moves holly..I’m giving it a try today. Will let you know how it turns out. Thanks alot….
That looks like an awesome exercise. I can’t wait to try it. Thank you.
I just hope I can balance the sb Holly. I tried doing the SB curl the other day, my big problem was just balancing the ball. Thanks again for all these wonderful moves!
I’m gonna “dive on” later tonight! Great video!!
i will try it at the gym saturday. it looks very refreshing and build up energy cos every part of body move. good exercise, i love it. keep creating such a helpfull and usefull moves!
i love u!
Ooh! Looks hard Holly – will definitely give this one a go!
Get exersice Holly! I gave it a try and I LOVE it! I managed to get 10 reps done and the plank hold for 30 seconds.
this is the best..great one! short and intense. Loved it.
Thanks, Holly, I tried this and struggled to do fours reps before I crashed down. Yes, it works LOTS of parts and I will keep trying till I can do 10 -12 reps! Thanks!
can you propose something real straightforward for a couch potato