How to tone your stomach: stability ball workout

Working your core will tone up your abs and help you achieve a flat tummy. Learn how to tone your stomach and strengthen your abs with this at-home tummy-flattening workout…

Want to learn how to tone your stomach without heading out to the gym? This beginner-friendly stomach toning workout can be performed at home, thanks to the simple bodyweight exercises. All you need is an exercise mat and a stability ball to get started.

Check out our guide on how to use gym balls

Get kitted out for this stomach-toning workout with the Sundried Yoga Mat

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Need a gym ball? Try the Core Balance Gym Ball From £20.99, corebalancefitness.co.uk

How to do this stomach-toning workout:

Am I beginner, intermediate or advanced?

For each exercise on this stomach-toning workout, you’ll notice we’ve included a varying numbers of reps per set depending on your level: beginner, intermediate or advanced.

Not sure which level you are? Generally speaking, a beginner is relatively new to stomach toning exercises (two months or less), an intermediate exerciser will have been doing stomach toning exercises for two to six months, while an advanced exerciser will have been training for six months or more.

Looking to target your deeper core muscles? Check out our guide to the best core muscle exercises

How often should you perform this workout to tone your stomach?

For the best results when learning how to tone your stomach, complete this workout two to three times a week, allowing two days between each workout, resting for 30-45 seconds between each set.

At-home workout to tone your stomach

Stability ball roll-outs
Bicycle crunches
Stability ball crunches
Stability ball roll-ins
Wall-touch crunches
Russian twists

Keep reading for full exercise instructions.

how to tone your stomach toning flat tummy workout

Stability ball roll-outs

Targets: Upper stomach and shoulders

How to do stability ball roll-outs:

Kneel with your forearms resting on top of a Stability Ball.
Exhale, tightening your stomach and rolling the ball forwards, extending your legs.
Roll as far forward as possible, without hunching your shoulders or arching your back, and keeping your hips in line with your knees and shoulders.
Return to the start and repeat.

Beginner: 2 sets of 8-10
Intermediate: 2 sets of 10-12
Advanced: 2 sets of 12-15

Bicycle crunches

Targets: Upper and lower stomach, side muscles

How to do bicycle crunches:

Lie flat on the floor with your lower back pressed to the ground, your legs at a 45-degree angle and your hands on your temples.
Straighten your right leg and slowly bend your left knee to your chest, crunching up and twisting your right elbow towards your left knee.
Straighten your left leg, bending your right knee and bringing your left elbow to your right knee.
Continue alternating sides to complete one set.

Beginner: 2 sets of 10-12
Intermediate: 2 sets of 15-20
Advanced: 2 sets of 20-25

Stability ball crunches

Targets: Upper stomach and core

How to do stability ball crunches:

Begin sitting on the Stability Ball (your hips and knees should be at about 90 degrees), then walk your feet forward, lying back as you do so.
Your back should be supported by the ball with hips just off, feet shoulder-width apart and hands resting gently on your temples.
Crunch forward, lifting your upper back off the ball, without moving your hips or lower body.
Pause for a count of one, lower down and repeat.

Beginner: 2 sets of 10-12
Intermediate: 2 sets of 15-20
Advanced: 2 sets of 20-25

Stability ball roll-ins

Targets: Upper and lower stomach, core and shoulders

How to do stability ball roll-ins:

Start in a push-up position, with your shins resting on a Stability Ball, hands shoulder-width apart.
Tighten your stomach and draw your knees in towards your chest, pause for a count of one then straighten your legs and repeat.
Tip: Keep your arms straight throughout, without arching your back.

Beginner: 2 sets of 10
Intermediate: 2 sets of 12
Advanced: 2 sets of 15

Wall-touch crunches

Targets: Upper stomach

How to do wall-touch crunches:

Begin lying on your back with your legs resting up against a wall and your bottom as close to the wall as possible.
Take your feet apart just wider than hip-width so your legs resemble a narrow V-shape.
With your arms straight, crunch up, touching as high up the wall between your legs as you can.
Lower slowly under control and repeat.