Extra belly fat is one of the most common complaints I hear among my clients.
Understandably so, as belly flab can be a stubborn area to target.
But speaking more about equipment, one underrated tool that can help youburn excess belly fatis the medicine ball.
Shutterstock
Today, I’m going to share the best medicine ball exercises to melt belly fat.
So grab a medicine ball, and let’s get into it.
Here are nine effective medicine ball exercises to melt belly fat andstrengthen your core.
Shutterstock
To begin, sit on the floor with your knees bent and your feet flat.
Hold the medicine ball with both hands, arms extended in front of you.
Lean back slightly, and lift your feet off the ground.
Shutterstock
Twist your torso to the right, bringing the medicine ball toward the floor.
Return to the center, and then twist to the left.
Complete three sets of 15 repetitions.
Shutterstock
Stand with your feet shoulder-width apart, holding the medicine ball with both hands.
Start with the ball at your right hip.
Rotate your torso to the left, lifting the ball diagonally across your body.
Extend your arms overhead to the left.
Return to the starting position.
Complete three sets of 15 repetitions on each side.
Begin in a high plank position with your hands on the medicine ball.
Keep your body in a straight line from your head to your heels.
Engage your core, and pass the medicine ball from one hand to the other.
Maintain a stable plank position throughout.
Complete three sets of 15 repetitions.
Lie on your back with your knees bent and your feet flat on the floor.
Hold the medicine ball against your chest.
Engage your core, and perform a sit-up, bringing your chest toward your knees.
Keep the medicine ball against your chest throughout the movement.
Lower your upper body back down to the floor.
Lie on your back with your knees bent and your feet off the ground.
Hold the medicine ball with both hands by your chest.
Bring your right elbow and left knee toward each other while extending your right leg.
Repeat the movement on the other side, continuously alternating.
Maintain a controlled pace throughout.
Complete three sets of 15 repetitions.
Lie on your back with your legs extended and the medicine ball between your feet.
Place your hands under your hips for support.
Lift your legs and the medicine ball toward the ceiling, keeping them straight.
Lower your legs back down without letting them touch the ground.
Avoid using momentum; focus on controlled movements.
Complete three sets of 15 repetitions.
Start in a side plank position with your elbow on the ground and your feet stacked.
Place the medicine ball on your top hip.
Lift your hips off the ground, creating a straight line from head to heels.
Hold the side plank while balancing the medicine ball on your hip.
Maintain a stable position throughout.
Complete three rounds of 20 seconds on each side.
Stand with your feet hip-width apart, holding the medicine ball overhead.
Engage your core, and slam the ball down to the ground in front of you.
Catch the ball on the rebound, and repeat the movement.
Use your entire body to generate power.
Keep a strong grip on the ball.
Complete three sets of 15 repetitions.
Begin in a standing position with the medicine ball held at chest height.
Drop the ball to the ground as you kick your feet back into a plank position.
Jump your feet back in toward the ball.
Explosively lift the ball overhead as you stand up.
Repeat the movement continuously.
Complete three sets of 15 repetitions.
