13 Best Exercise Ball Workouts For a Flat Stomach

Everyone wants to have a flat, toned stomach. But getting that elusive six-pack isn’t easy! To help you along on your journey, here are some of the best exercise ball workouts for a flat stomach. With these exercises, you’ll be on your way to achieving your fitness goals in no time.

Get a Flat Stomach with Exercise Ball Workouts

Get a flat stomach with these 13 exercise ball workouts. Here is the list, let’s explore them.

Do a Basic Warm-up

Do a basic warm-up before you start your workout routine. This can involve jogging in place, doing some jumping jacks, or stretching. Warming up will help you avoid injury and get your muscles ready for the exercises.

Twisting Sit-up

This exercise works your core muscles and improves balance. Start by sitting on the ball with your feet flat on the floor and your arms extended in front of you. Lean back slightly and twist your torso from side to side as far as you can, holding for a few seconds each time.

Oblique Crunch

This move targets the obliques, which are the muscles along your sides. Start by lying on your back with the ball between your legs and arms extended at your sides. Lift your torso and bring the ball up towards your right knee while bringing your left elbow to the side. Lower back down and switch sides, bringing the ball up towards your left knee while bringing your right elbow to the side.

Exercise Ball Push-Ups

This push-up variation works your core and upper body. Start in a plank position with the ball underneath you, then lower yourself into a push-up, bringing your chest to the ball. Push back up and repeat for as many reps as desired.

Back Extension

This exercise strengthens your lower back muscles. Begin by lying face down with your arms extended in front of you, holding the ball. Push yourself up so that your back is parallel to the ground and hold for a few seconds before returning to starting position.

Exercise Ball Plank

The plank is one of the best exercises for toning your core muscles. Start by getting into a plank position with your elbows on the ball. Hold for as long as you can, making sure to engage your core muscles and keep your back straight.

Pilates Roll-up

The Pilates roll-up is a great exercise to work your abs and improve your posture. Start by lying on the ball with your arms extended overhead and legs together. Then, roll up slowly, bringing the ball toward your knees and extending your arms out in front of you. Hold for a few seconds before returning to starting position.

Bicycle Crunch

The bicycle crunch is great for targeting the lower abs. Start by lying on the ball with your lower back resting on it. Lift your legs and bend your knees, then bring one knee towards your chest while bringing the opposite elbow to meet it. Switch sides and repeat for as many reps as you’d like.

Captain’s Chair Leg Raise

The captain’s chair leg raise is perfect for strengthening your thighs and glutes. Start by standing in front of the ball with your hands at shoulder height. Lift one leg up, keeping it straight, and hold for a few seconds before returning to starting position. Switch legs and repeat.

Wall Squat with Shoulder Press

For a total-body workout, try the wall squat with the shoulder press. Start by standing a few feet in front of the wall and holding the ball with both hands. Squat down and press the ball overhead, then return to starting position.

Exercise Ball Crunch

The exercise ball crunch is an effective and easy way to target the ab muscles. The exercise ball puts you into an unstable position which engages more muscles and helps to maximize the effectiveness of the exercise. Start by lying on the floor with your back against the ball.

Place your feet flat on the floor and cross your arms over your chest or keep them behind your head. Slowly roll up onto the ball until only your shoulders are still touching it. Then slowly lower yourself back down until you feel a stretch in your abs. Repeat this motion 10-15 times for 3 sets.

Reverse Crunch

The reverse crunch is another great exercise for targeting those hard-to-reach lower abdominal muscles. To begin, lie down on the floor with your feet up on top of an exercise ball and place your hands either under your glutes or at each side of you for stability if needed.

From there, press into the balls of your feet while engaging through the core and lift them off of the ground as far as possible without arching through the lower back. As you lift, draw in through the navel towards the spine (or belly button towards the spine). Keep knees bent throughout this movement and aim for 12-15 repetitions per set for 3 sets total.

Russian Twist

This effective ab workout also works on strengthening oblique muscles as well as core muscles, making it ideal for sculpting a tight waistline and toned stomach muscles overall. Begin seated on top of an exercise ball with feet firmly planted on the ground hip-width apart and hands clasped together in front of the chest area (elbows can be slightly bent).

Engage through the core by drawing the navel towards the spine then twist from side to side while keeping the head aligned with the shoulders (i.e., don’t let the head drop forward when twisting). Aim for 20 repetitions on both left and right sides equaling 40 repetitions total before completing 3 sets total!


Exercise balls offer a great opportunity to challenge yourself further during workouts because they put you into an unstable position that engages more muscle fibers than traditional exercises would do alone! Try incorporating these three exercises into your routine regularly to get that flat stomach you’ve been dreaming of! As always, remember to warm up before any intense physical activity in order to prevent injury or strain so that you can maximize results from every workout session! And don’t forget— consistency is key! Good luck!

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