Exercises on an inflatable ball. Fitball for weight loss - a quick way to give your body ideal parameters

A fitball is a huge elastic ball that is found somewhere in the corner of every second gym. What's his specialty? Why did fitball exercises become so popular and what do they give? First things first.

The meaning of fitball training

Do you know that in human body a lot of muscles. Did you know that there are a number of muscles that we cannot specifically pump? gym, and which are located deep. They are not visible, but their role is great. These are stabilizer muscles that help the body maintain balance.

They help the body maintain balance. Due to their weakness, beginners are unable to perform basic exercises correctly. For example, when performing a squat, it happens that the legs can squeeze out the weight, and for some reason the waist “walks” from side to side.

The point is not a weak press, although this is also not the least important. The problem is insufficient training of the deep stabilizer muscles.

Try sitting on a fitball and lifting your feet off the floor. Difficult? Every now and then you get blown to the floor. You lose support, stability. This is the whole point of working with this ball.

By using it as an unstable support, you force the stabilizer muscles to tighten. By exercising on a fitball, you also affect those muscles that do not work when exercising on the floor or mat. Even if you just sit on the ball, these deep muscles will be activated.

Fitball training is called functional.

A little history

Ball gymnastics first appeared in Switzerland in the 50s. And a physiotherapist developed this type of gymnastics as a rehabilitation course for people suffering from cerebral palsy (this is a serious pathology in which the musculoskeletal system suffers).

Today, fitball helps relieve acute periods of spinal diseases (hernias, osteochondrosis) and even partially helps cure them. Naturally, a fitball will not be able to restore deformed cartilage, but strengthening the necessary muscles that will become a support for the spine is easy!

Along with TRX, fitball uses the vestibular apparatus, motor muscle functions, vision and tactile analyzers. That is, the training is comprehensive, even if you don’t notice it.

Fitball exercise groups

Here is the most complete classification of exercises using a fitness ball:

1. Rehabilitation exercises.
2. Development of strength, balance, flexibility.
3. Active leisure activities (dancing, massage, games).

The second group is of greatest interest to us, since our task is to become stronger and healthier.

The first group is very specific; studying it only using the Internet is a thankless task. If you have any injuries or diagnoses, and you want to correct the situation by training on the ball, consult a rehabilitation doctor.

Using a fitball as entertainment is common. It will be most interesting for children to practice with a ball (naturally, a fitball needs to be smaller in size than the adult version). Relay races and group dances can be carried out using a standard fitball.

The second group, in addition to developing strength qualities, is aimed at improving mobility certain parts body (for example, the hip joint).

Fitball training for strength, flexibility, coordination

The diameter of the ball should correspond to your height and range from 45 cm to 85 cm.

Fitball exercises can be carried out without preliminary warm-up if you are not going to do intense exercises. In the latter case, you need to warm up. You can warm up using the same fitball, or you can take a 5-10 minute jog around the gym, around the fitness club or on a treadmill.

Gymnastics on a fitball can be performed in the form of a complex or in the form of single exercises. Here are the main ones.

Maintaining balance

Before learning a set of exercises on a fitball, you need to learn how to balance on this ball. This will be the first training session. For 30 minutes, sit on the ball, take your feet off the floor and try to maintain your balance for as long as possible.

If you fly backwards, put your hands up to soften the fall. Do the same when you roll to the side. Ahead of you will be protected by your legs, which you will press to your chest with your knees.

When you manage to keep your balance still, move your pelvis to break it. This will make things more difficult.

There is no point in immediately starting to do other exercises; you will spend a lot of strength and energy on balance rather than on the exercise itself.

Warm up on fitball

Exercises with a fitness ball can be performed as a warm-up. For example, sit on a ball and jump on it with a straight back for 2-3 minutes, spin on the ball 10 times in each direction (depending on your vestibular system). Try moving the exercise ball solely through the movement of your pelvis.

A set of exercises for beginners and not only

These exercises on a fitball act as gymnastics or even exercises. With their help you will not increase muscle mass, but you can create an excellent toned figure.

Rotate your hips

We sit on the ball, straighten our back, hands behind our head, look forward. We twist our hips, drawing 20 neat circles clockwise and counterclockwise.

The legs rest on the floor and stand next to each other. Now you understand why working on a fitball is more suitable for girls.

Step march!

From the same position, lift your right and left knees in turn, as if you were on the parade ground. Imagine that you are a soldier on parade.

Walking

This is a very interesting and enjoyable exercise as it massages your lower back and back. The idea is this: you sit on the ball, with your hands slightly behind you leaning on the ball. Your legs begin to literally walk, pulling your body along with them.

You will end up lying on your back on the ball with your pelvis hanging in the air. From this position you will need to return back in the same step. No need to take giant steps, mince.

Squats

You will need a wall. The ball should be between your back and the wall. Orient the top of the ball to the level of your shoulder blades. Lean on the ball to prevent it from falling. Squat 20 times. At a more advanced level, you can pick up dumbbells.

Raising the pelvis

This type of ball exercise tightens and strengthens the buttocks and pelvic muscles. It is done like this:

1. Lie on the ball with your shoulder blades, the angle of bending your legs at the knee is 90 degrees.
2. Lower your pelvis to the floor as much as possible, lift it up.
3. In the future, after a month of training, you can use additional weighting in the form of 5-10 kg pancakes. In this case, you need to press the ball against something so that it does not fly back out from under you.

Perform 15-20 times.

And the reverse option this exercise on the ball - throw your legs over the ball (everything above the knees should hang in the air up to the shoulder blades). On the floor you lie on your shoulder blades, your arms along your body also lie on the floor.

Lower your pelvis to the floor, lift it back up. Repeat the exercise 15–20 times. A more complicated option - there are no shoulder blades on the floor, only your palms. That is, in the initial position you stand on your hands and your feet on the ball.

Hyperextension on the ball

Get on your knees, lie on your stomach on the ball so that your feet are as close as possible to the surface of the fitball.

Cross your arms behind your head, relax your back - you will push the ball and go lower, your back will be rounded. Now your task is to straighten your back, leaning your stomach on the fitball.

Do the exercise slowly 15–20 times.

Press on the ball

Twisting or lifting the body on the ball is done like this:

1. Lie on the ball with your lower back. The legs either rest against the wall, or simply against the floor (it’s harder this way).
2. Bend at the waist as many times as necessary.

If it’s easy for you, you can pick up a weighted ball or dumbbell and do this exercise with it. The number of repetitions is 15–20.

Dumbbell press and flyes

You can do it on a fitball different variants Exercises with dumbbells for arms, back and chest. For example, dumbbell press or biceps curl.

On the one hand, these exercises are of little use in terms of muscle hypertrophy, since the springy effect of the ball will interfere with you. On the other hand, there are still benefits. But keep in mind that you cannot work with heavy weights on the ball.

Good day to everyone who wants to put themselves and their body in order, as well as those looking for something new in physical culture. Today we will look (very closely) at such a sports equipment as a fitball. As a fitness trainer with many years of experience, I will say that for some it is still a curiosity, although fitballs have been used in aerobics since 1950.

Men should not turn away from this article, this is not only “girl jumping”. This thing will help any guy gain masculine contours and generally improve his appearance. With us you will learn everything and a little more. But we digress...

So, the functionality and usefulness of this unstable ball has been proven by many studies. is an endurance marathon for girls and women, men, children and adults of retirement age, giving amazing results. You are ready?

Swiss\fit ball is a foreign name for fitball. You can use any of the two proposed words, and it will not be a mistake. Exactly the same as the phrase “gymnastic ball”. A synthetic ball with a diameter of 55 to 75 cm (there is a standard of 40 cm, and even 90), develop dexterity, coordination and correct posture.

The Italians invented an elastic ball for gaming events. But its benefits in the health of newborns and children with musculoskeletal problems were proven in Switzerland in the 80s, hence the name “Swiss”. Further, non-strength equipment was promoted among track and field athletes, and in 1996, seminars on popularization for family sports activities were already actively held in Italy.

What muscles will the fitball pump?

Speaking about the purpose of the fitball, let’s list the muscle groups that it tones: everything. No, this is not the coach's fault. Balancing and lifting the exercise ball with your limbs leads to simultaneous work of the deep muscles of the core. Even lifting a barbell is not like a regular gym ball. Plus, it’s an excellent cardio workout and a marathon for concentration and concentration.

Advantages and disadvantages

From positive aspects it is worth noting:

1. Fitball exercises are very effective and have a positive effect on all muscle groups.
2. When exercising on a non-power ball, the load on the joints is minimal, you can age categories choose even particularly gentle exercise regimens.
3. The effectiveness of exercising on a fitball is achieved even with passive exercises (balancing, stretching on a ball, etc.).
4. The sport equipment is mobile and easy to use.
5. Light weight of the gymnastic ball and the ability to choose the diameter according to body parameters (see below).
6. Availability and relatively low cost.
7. The opportunity to practice on the ball in a group or individually, without a coach.
8. There are no age restrictions.
9. Safety when used by children (If you follow the rules of use and personal safety).
10. Durability.

Well, I have nothing to say about the cons, there are none. Even if you fall off the swishball, you will have already done physical work. Although, let people in the body forgive me, when I trained a very plump lady of Balzac’s age, the result for a long period was at zero. She cursed both me and the Swiss ball, accusing me of charlatanism, because my waist was not even outlined yet. The reason is banal: madam and mine.

Exercises with fitball are paired with at least limited consumption of foods containing many calories. If you are not prepared to achieve perfection through hard work, an exercise ball is not the equipment for you. Its benefits and harm are incommensurable, because the latter is absolutely non-existent.

Contraindications

Attention! Although the training system can be selected in a gentle manner, people with heart and vascular diseases should not undertake it. There are also restrictions for people with problematic joints, intervertebral discs and pathologies. internal organs. Newborn children, without surgeons' testimony, are allowed to train with specialists after 2 months!!! For pregnant women, a ban on classes will be the threat of interruption or disruption of blood flow to the placenta, VSD.

Which ball is right for you?

A great variety of balls often confuses beginners. First, let’s decide which fitball you need.

To practice elementary gymnastics in the first couples, I recommend taking a small (45 cm) ball. The limbs and vestibular apparatus will get used to the functional load, and the muscles will also adapt to the exercise. After gradually getting used to it (a week of training), take a larger ball.

For classes with children, pregnant or elderly people, it is advisable to take a relief massage fitball, which significantly improves the condition skin and blood flow in the “working” areas.

You can also select a ball using the height grid

• Height over 185 cm ball with a diameter of 75 cm.
• Height 165\185 cm ball with a diameter of 65 cm.
• Height 155\165 cm ball with a diameter of 55 cm.
• Height up to 155 cm ball with a diameter of 45 cm.

Remember, dear future fitness girls, the projectile should be elastic, not cause skin allergies and should not cause fear that it will burst under you! To do this, make sure that the ball is not inflated all the way; it should bend by 2 cm!!!

Scheme of classes and types of exercises

First, let's talk about techniques and types of execution. What goal are you pursuing exactly? For those who want to tighten their muscles, the exercise “plank”, “twisting”, lifting a fitball with limbs and lunges with a ball in various positions is suitable.

• For those who desire a waist like young Gurchenko’s, doing the figure eight and jumping on a fitball is suitable.
• You can put your hands in order by grouping sports on a fitball and weights (or dumbbells).
• Your back and posture can be corrected by “stretching” and lifting a fitball with your back without using your hands.

There are a huge number of workouts that can be performed using gymnastic equipment. All of them are divided depending on the muscle involvement, position (standing, sitting, lying) and purpose (for stretching or strengthening muscles).

Back exercises

1. We lie down on the fitball with our stomach, rest our feet on the floor, align our body, trying to maintain balance. Slowly raise the upper abdomen and chest, doing hyperextension on the ball.
2. Position – lying face down on the ball. We rest our hands on the floor. The task is to raise your legs up one at a time. For advanced exercisers, you can train with an expander, making the workout heavier and adding stress to your legs. We start with 10-15 lifts on each leg, gradually increasing the number.

Exercises for the abs

1. Pose – face down, legs below the knees lying on the ball, standing on outstretched arms. Raise your pelvis up, while slightly pulling the projectile towards you. Attention: since its implementation requires certain skills.

1. Rolls: lie with your back on the floor, legs bent at the knees, lying on the apparatus. Hands spread out on the floor. Roll your feet over the ball until they are a couple of centimeters off the floor in one direction or the other. Perform the workout until you feel tension in your oblique muscles.

Exercises for legs and buttocks

1. We stand up straight, the fitball is behind us. One leg is bent at the knee, lying on the ball. Let's roll it back. Squatting on the supporting leg, that is, doing reverse lunges.
2. We stand against the wall and place the ball between it and our back. We squat, rolling the projectile down. You can do this exercise on one leg.

Add to your complex exercises that are familiar to us, weighted with the help of a fitball. For example: plank, crunches, push-ups.

Examples of workouts

Workout for home

At home, you can easily start individual classes, even by looking at pictures and videos of the complexes offered on our website. Don't forget before strength training you must do a warm-up. I offer a description of it in the “Advice from Experienced Gurus” section.

• We sit on the ball with a straight back. Legs are straight. We bend over to our feet, trying to grab them with our left hand, then right hand. Important! We do not arch our back, we leave it straight. We perform 4 sets of 10 repetitions. Upon completion, take deep breaths and exhale 3 times. This activity is indispensable for the legs, their level of stretching and for correcting back problems.

• Next, stand with your back to the wall, pressing the fitball against it. Feet shoulder width apart. We squat smoothly, at the lowest point when squatting, we tense our muscles, freezing for 5 seconds. We also rise smoothly. Great for pumping up your thighs and buttocks. Perform 5 times for 12 repetitions, then repeat deep inhalation/exhalation.

• Sit on the ball, back straight, hands behind your head. We “draw” a figure eight with our hips (clockwise and counterclockwise). Perfect for bellies that want to become more defined. The number of approaches reaches 5 approaches 15 times.

• Starting position: sitting on the ball, resting your hands on the back of the ball. We begin to slowly walk forward with our feet. We move until the pelvis “hangs” above the floor. And now we return in the same way. We repeat the procedure 10 times. 4 approaches.

Workout in the gym

In the gym, experienced athletes will offer more complex variations. For example, a description of the TOP species:

• Lie on the ball with your back, namely the lumbar region. Place your feet on a wall or floor and bend at the waist (5 sets of 15 times, then the breathing exercises described above).
• Lie on the ball with your stomach, while standing on your knees, with the fitball resting on them. We cross our arms behind our head and lower it, our back arched. Gradually, while maintaining your breath, raise your face (your back should straighten, do 10 to 15 times, 3 approaches).
• Lie with your back on a gymnastic ball, take dumbbells in your hands. Gradually lift the dumbbells up. Fixing them in the raised position for 5 seconds. Repeat 10 times per set. We do 5 of them in total. Be careful! Don't hit the dumbbells, do your sets slowly! (great for breast lift).
• We put 2 fitballs next to each other. Place your forearms and elbows on each. The elbow joints should visually be like a right angle. Feet shoulder width apart. As you inhale, lower your torso, leaning only on your hands. As you exhale, raise your body, fixing the position for 5 seconds. Do 5 sets of 10.

After completing all the loads, consolidate the result with several stretching exercises (“mill”, bending over or clasping your legs with your hands).

Before strength training, you should warm yourself up properly. Swing your arms 5 times each, tilt your body in all directions 10 times, 15 squats and head swings will not be superfluous. I also recommend moving up and down with your shoulders (up to 30 movements in total). Having taken a comfortable place, stretch your legs slightly apart and, lying on them with your body, touch your toes with your hands (up to 10 times). Walk around the hall or room, raising your knees high, for about 7 minutes and feel free to begin more energy-intensive activities. Important! Do not stop training abruptly, and after it is finished, calm your heart rate and breathing with light walking and deep inhalations/exhalations.

Normalization of approaches

On average, it is worth performing 5 sets of 10-20 repetitions, preferably in order of starting positions: first sitting in a row, then lying down, etc. Set aside about an hour and a half a day for sports. The number of times performed should increase by 1 per day.

Music for classes

Pick up collections of dynamic, motivating music. Or fiery Latin tracks, they will give inspiration and assertiveness. In general, classics and lyrics don’t count.

Common Mistakes

Frequent mistakes made by beginners are full-fledged sports activities on a completely “unheated” body, which results in pain and rejection of gymnastics on a fitball. Start small, actively prepare yourself, and everything will fall into place. Also, many simply do not adhere to the training regime, missing several hours a week. Get up in the morning and do at least a minimum of approaches - this will invigorate you, and you will be younger with a beautiful body!

Exercises on a blue, pink, lilac or bright blue fitness ball can become a fascinating game, a walk into a carefree childhood. In addition, as therapists noted, fitballs, due to their mobility, force a person to maintain balance and equilibrium, which leads to the expenditure of an incredible amount of calories. As a result, weight is quickly and easily lost, and the figure becomes fit and slim.

Fitness balls allow you to give your muscles a single, harmonious rhythm while playing and bring their level of physical fitness to maximum load. Relaxed exercises with the miracle ball will provide your figure with ideal shape, flexibility and grace.

When performing exercises with a fitness ball, you must observe regularity and safety precautions. Daily workout will give much more results than training once a week with maximum tension. When choosing a fitball, you should not purchase specimens with a thin shell; they may burst under pressure. A good fitness ball can withstand a load of up to three hundred kilograms! Unlike cheap Chinese analogues, quality products will protect you from injuries of varying severity. Great importance in the effectiveness of training and safety of this projectile has the size:

• For girls with a height of up to 170 cm, choose a ball with a diameter of 0.55 m;
• Girls with a height of 170-180 cm can choose an exercise ball with a diameter of 0.65 m;
• It is convenient for tall women with a “basketball” height of 180 cm and above to train on a ball with a diameter of 0.85 m.

Sitting on a fitball, check the angle of your feet, knees and hips. If its value is 90 degrees, then this ball is ideal for you.

Training

Can't wait to start training? First, let's do the basic exercises:

1. Push-ups. We place the fitball under our knees and rest our hands on the floor. The body and legs are positioned parallel to the floor. Bend your elbows and touch your chin to the floor. We inhale when bending the elbows, and exhale when straightening them. This exercise strengthens the muscles of the arms, chest and even the abs.
2. Stretching. We kneel down, placing our hands in an extended position on the ball in front of us. Stretching after the ball, we slowly stretch our body. At the same time, we carefully maintain balance. After repeating the movement 10 times, rest and do three approaches.
3. Strengthening the abs and lower back muscles. First you need to lie on your back, and place your legs on a gymnastic ball with your knees bent. We maintain a right angle during this action. We fasten our hands behind the head, and raise the body up to the bent legs. We return to the starting position.
4. Gymnast. We lie down on the ball with our stomach and raise our legs so that the body takes a horizontal position. We maintain balance by counting to 5, then return to the starting position. At first you can try to perform 5 approaches, but if your sports form is at a higher level, then this number can be increased.

Exercises for different muscle groups

Once you get used to getting a boost of energy and a great mood from these exercises with a fitness ball, you can expand the “repertoire” of exercises by working individual muscle groups:

I. Lying on your back, bend your knees at an angle of 90 degrees. We grab and hold a gymnastic ball with our feet, and place our hands behind our backs, palms down. Pull your knees towards your body, lifting your lower back. We return to the starting position without touching the floor with the ball. This exercise trains the lower abdominal muscles well.

You can perform another action for the same purpose. Sitting on the floor, hold an exercise ball between the soles of your straightened legs. With your hands on the floor, lean back a little. We pull our knees towards the body, holding the ball, and return to the starting position. We tighten the stomach, keep the muscles tense, and keep the ball above the floor without touching it.

II. Lying on your back, hold the fitball ball with your feet and lift it vertically up. Having fixed our hands behind our heads, we pull each elbow towards the knee of the other, opposite leg, which “steps” towards us. The second leg should remain motionless. We do not press our chin to our chest, and we do not lift our shoulder off the floor. Let's return to the starting position and repeat in the “mirror” version. This exercise helps develop the lower and oblique abdominal muscles.

We lie on our backs, bending our knees, fixing the ball motionless under our calves, spreading our arms to the sides. We lower our legs down, either to the left or to the right of the ball. The oblique abdominal muscles develop during this action.

We lie sideways on the ball, rest our feet on the floor, and fix our hands behind our heads. We lower and raise the body to the maximum position, leaving the torso in the same plane, without straining the neck muscles. Having completed it, we turn over to the other side and repeat.

III. We lie on the gymnastic ball with our backs so that our feet are pressed to the floor and our thighs are parallel to it. We cross our arms on the body and stretch forward as much as possible, raising our shoulders above the ball. We do not tilt the chin to the chest. Let's return to the starting position, pressing the ball with our back. All muscles should be tense, and the rectus muscles on the abdomen will develop.

IV. We rest our palms on the floor, and fix our feet behind the ball, the body is parallel to the floor, face down. We roll up and return the ball, bending and unbending our knees. The arms, back and head remain motionless. If you point your knees to the left or to the right, the oblique abdominal muscles are activated. You can complicate the exercise by simultaneous push-ups.

V. You can pump up your back muscles from a lying position with your pelvis on a ball, facing the floor. We rest our toes on the floor, our feet are shoulder-width apart, we fix our hands behind our heads, and spread our elbows to the sides. Raise the body above the ball, bending as far back as possible. We return to IP. We don’t strain our neck, we don’t pull our chin forward or tilt it towards our chest, and we leave our pelvis and legs in a motionless position.

VI. Lie on the ball with your back, press your lower back and shoulders against it, lower your feet to the floor, place your shins perpendicular to the floor surface. Pull your arms up, behind your head and stretch as far as possible towards the floor. Return to the starting position. This exercise perfectly completes any set of classes.

Effective exercises with a fitness ball, in addition to benefits for the body, will bring you a boost of good spirits and a great mood!

Today, almost every woman is dissatisfied with her figure and physique, and tries to correct it in any way, as well as get rid of unnecessary fat deposits on the waist, sides, buttocks and other problem areas. Exercises for gymnastic ball provide a unique opportunity not only to make your back straight, but also to develop body plasticity and flexibility. For those who want to lose weight, this is an ideal option.

The Swiss ball has just now begun to be used as a special simulator for doing fitness exercises in order to lose weight and transform your body. Several decades ago, fitball, as it is also called, was used only to treat patients with paralysis, osteochondrosis and other diseases of the musculoskeletal system. Now it is an indispensable exercise machine, and many fitness trainers and their students are convinced of this. Exercises on a fitness ball will significantly transform your figure, making your posture great. Besides wasp waist, a straight back and beautiful buttocks are guaranteed to you.

Effective exercises on a fitness ball

A special training method on a gymnastic fitball allows you to bring a woman’s body closer to the ideal. Effective ball exercises developed by the best fitness trainers will help you get rid of sagging sides and belly forever, and make your buttocks and thighs firm. In addition, performing a fitness routine physical activity, you will correct not only your figure, but also significantly improve your health: after all, exercises with fitball are used in medical practice for patients.

To immediately begin exercises on a gymnastic ball, you need to stretch your muscles, prepare them, and perform warm-up elements. Doing arm circles, jumping rope, or jogging in place for a few minutes will prepare you for effective weight loss exercises.

1. So, lie on your back to do the ball exercise. Hold a gymnastic ball between your feet with your feet and try to raise your pelvis as high as possible, without lifting your shoulder blades off the floor, and trying not to miss the ball. Next, take the starting position. There should be at least 10 such lifts.
2. Hyperextension on a gymnastic ball. This special exercise on the ball helps to work out all the muscles of the back and abs. Lie on your stomach on a fitball. Touch the floor a little with your feet, but raise your torso, spread your arms to the sides, and try to close your shoulder blades, bring them together. Next, exhale and return to the starting position. Repeat this 15 times.
3. And one more exercise, without which a fitness complex with a gymnastic ball would not be complete. Lie on your back, while placing the ball under your knee and above. Gradually lifting your pelvis and aligning your body, roll the ball towards your buttocks. Stay in this state for a few seconds, then roll the fitball back. Do such rollouts with one leg 10 times, and with the other too.

Exercises on a gymnastic ball - fitball

The following set of exercises for weight loss is very effective, ignoring the exercises of which would be an unforgivable mistake for correcting your figure.

1. With the help of a fitball, you can perform another exercise on a weight loss ball - bending to the sides. Lie on the floor, grab and hold the ball between your legs. Hands on the floor along the body. Tilt your legs with the ball to one side, without lifting your shoulder blades from the floor. Return to the starting position. Do the same in the other direction. And repeat this 10-12 times.
2. Crunches with an exercise ball will also benefit you. Lie on the floor with the ball under your knees. You grab the fitball with your legs and lift it and your pelvis up. Stay in this position for a few seconds. Do 12 crunches - effective exercises on a weight loss ball.
3. Using the ball, you can do very effective reverse push-ups: as a result, you will pump up the muscles of your arms. Sit on the ball, rest your hands on it behind your back. Next, you squat, bending your elbows and as if sliding off the ball. Return slowly to the starting position. You need 10 such exercises on a weight loss ball.
4. You can do push-ups with the ball. They will be much more effective than regular ones, since many muscles of the body are involved. So, take a lying position. Place your feet on a fitball. Do push-ups, bending your elbows. Try to keep your back straight. Do 10 to 20 of these push-ups, depending on your level of physical fitness. Such exercises on a fitness ball will definitely have a positive effect on your figure.
5. Performing crunches on a fitball is not at all difficult, but effective. Without lifting your feet from the floor, lie down on the ball with your back. Cross your arms in front of you. Raise your body from a lying position without unclenching your arms. To avoid falling, you must control your body by moving your butt back slightly on the ball. Perform 20 such twists. This exercise on a gymnastic ball trains the abdominal and lower back muscles, and also helps to correct the figure in problem areas.

By performing all the exercises in strict sequence, and then in a circle, you will certainly come to success.

Fitball at home or in the gym?

Of course, there are many other methods for losing weight without using this big ball, but only you - those who want to lose weight - can judge their effectiveness. Exercises on a ball can be performed not only in gyms, since purchasing a fitball is not so difficult and expensive. In addition, you will not need to make a schedule when to allocate time to visit the gym: you will be able to manage your time by working out with the ball at home.

What are these large inflatable balls that take up all the space around in the gym? Exercise balls (also called exercise balls, balance balls, Swiss balls, fitness balls or fit balls) are about more than just the fun of sitting or jumping on them - exercise with a fit ball is great way increase strength, cardiovascular endurance and learn to maintain balance. By performing basic exercises on a weight loss ball (e.g., push-ups, squats, planks) on an unstable surface, your muscles get more benefit from the reverse resistance. Exercise balls are also great for getting into shape after an injury because they can reduce muscle tension and spinal strain during certain movements. Exercises with a fitness ball for weight loss are quite simple and effective for home training.

To get the most out of this inflatable wonder, it is important to choose the right size.

Note: Some of the exercises below used larger or smaller balls. For most exercises, it is better to have exercise balls of the appropriate size.

Balls come in three diameters, which in turn depend on the height of the person: 55 cm for children from 149-164 cm, 65 cm for people of average height from 164-171 cm and 75 cm for tall people between 180-202 cm. Yes good rule which will help you choose a fitball suitable size: Sit on the ball and make sure your hips and knees are at right angles to the floor - the ball is ideal for you.

The number of repetitions and approaches will depend on the level of physical fitness, but we recommend doing almost all exercises on a fitball from 3 to 5 sets of 10-20 repetitions. After a few workouts, try increasing the number of repetitions to really test your strength. Ready? Then, below are exercises with an exercise ball that go beyond the usual basic exercises.

Exercises with a fitball for the lower body

1. Squats with an overhead exercise ball

Ready to use your arms and legs? For this arm exercise, squat down while holding the ball above your head with your arms outstretched. Add weight (the exercise ball is not as light as air) while keeping your torso upright and engaging your shoulders and deltoids. Do 10 to 15 repetitions.

2. Squats with a fitball against the wall

Let your quadriceps work while you do this. strength exercise. Stand a meter from the wall, feet shoulder-width apart, with your back to the wall. Place the ball between your lower back and the wall and slowly squat down until your knees bend at a right angle. Use the ball to support your back as it moves from your lower back to your shoulder blades. Slowly return to the starting position, repeat 10-15 times.

If you're easily embarrassed, try these leg exercises on a stability ball at home. They may look funny, but they seriously work the hips, lower back and inner surface hips Stand up straight and place the ball between your legs so that the center of the ball is at the level of your knees (it should not touch the floor). Squat down until your knees form a 90-degree angle, squeezing the ball as you do so, and keep it balanced. Stay in this position for as long as possible, up to 30 to 45 seconds per set.

Note: For this exercise, use an exercise ball that is not the perfect size for you. A larger ball will make the exercise more difficult, while a smaller ball will not put as much stress on the hips. Beginners can also use a chair or wall for balance.

4. Exercise with a fitball for the hips

Looking for exercises with a fitball for your abs, buttocks and thighs? Then try this move. Lie on the floor with your arms extended perpendicular to your torso, placing your calves and heels on the ball. Using your gluteal muscles and abdominals, lift your hips up off the floor. Use your outstretched arms to maintain balance - you will sway a little! Exhale and slowly bring your knees towards your hips so that your feet are on top of the ball. Stay in this position for a few seconds and then inhale as you straighten your legs again. Keep your hips up all the time so that the gluteal muscle works to its maximum. The goal is 10 to 12 repetitions.

5. Squat with outstretched arms and fitball

Get your blood flowing with slow, deep squats that work your arms and abdominal Press, as well as legs. Hold the ball at arm's length, somewhere at face level. Squat, while doing this, move the ball to the left side, just above your left leg. Hold this position for three slow breaths, then return the ball to a position directly in front of you and return to a standing position. Do the same only on the right side. For achievement best results When squatting, keep your arms straight in front of your body and try to squat lower. Try doing 10 to 15 reps to keep your arms, core, and legs in tip-top shape.

6. Lunges with a gymnastic ball

Ready to maintain balance top level? While standing, place the ball behind you and place one foot, sole facing up, on the top of the ball. Step forward 6 inches with your other leg and bend both knees into a deep lunge position. Make sure that the front leg, with the knee bent, is not resting only on the toes. (To maintain balance, you can use a chair or railing to provide additional support.) This challenging exercise will test balance as well as strength, so complete 8 to 10 repetitions (or as many as you can do depending on your physical strength). shapes) on each leg.

7. Reverse hyperextension

Last but certainly not least is an exercise to work your glutes. Starting position: lying on the ball with your chest, fingers and toes resting on the floor. Roll forward so that your arms are in line with your shoulders and your hips are directly in contact with the ball. Engage your closed legs and abdominal muscles to work, lift your straight legs up until they are level with your body. Hold this position and then repeat. Try to do 12 to 15 reps before hitting the floor.

Exercises on a fitball for the upper body

8. Push-ups on a fitball

These are not simple push-ups! Lie on the ball, face down, arms and legs touching the ground, core muscles on top of the ball. Walk forward on your hands until your shins are on the ball, your torso should be in upright position. Lower your torso toward the ground until your forearms are parallel to the ground. Return to the top position and continue for 8 to 10 repetitions (or more if you can handle it).

9. Stand while lying on a fitball

Add the intensity of a standard stance to this exercise. If you learn to use the stability ball's instability to your advantage, your shoulders and arms will get an extra-hard workout. Rest your elbows and forearms on a stability ball (to make this exercise more challenging, try doing it with straight arms), with one leg extended behind you. Take a step back with your other foot so that your legs are together. Hold the position for as long as possible, up to 30 seconds per set.

10. Rolling out the fitball

This multi-tasking exercise works your arms and core. Kneel behind the ball and place your palms on top of the ball. Slowly push the ball forward with your hands until your triceps are on top of the exercise ball, with your feet almost completely apart at the knees on the ground.

Remember: Tight core muscles will push the body to move straight forward.

Did you feel pressure on your knees? Place a towel or yoga mat underneath. Focus on maintaining the correct upright position for 10 repetitions.

This is very effective exercise for the back on a fitball. Start with your stomach and hips resting on the ball with your legs straight behind you (toes pointing down). Hold the ball with your hands for balance. If this position is difficult to maintain due to slippery shoes, try resting your feet on a wall. Raise your chest high (as in cobra yoga), hands on the back of your head. Stay in this position for a little while and return to a relaxed position. Repeat these steps 12 - 15 times.

12. Triceps push-ups

Get stronger triceps by doing an exercise on a fitball - triceps push-ups. Sit on the ball with your feet at right angles to the floor, shoulder width apart. Then place your hands on either side of your hips on the ball and slowly move them forward until they are a few inches in front of the ball. On at this stage the heels are on the ground, the hands on the fitball support the rest of the body. Use your triceps to lower your arms down a few inches and then return to the starting position. Keep your back straight and engage your abdominal muscles for 10 to 15 repetitions.

13. Wedge

This super advanced abdominal exercise will have the positive effects of intense sweating. Start in a push-up position (as in exercise 8), but your toes, not your shins, are on top of the stability ball. With your legs straight, use your abdominal muscles to pull your toes toward your chest. If done correctly, your torso should be in a push-up position, your back straight (not arched or sagging), and your toes pointed toward the ball. This exercise is not for the faint of heart, but give it a chance for 5 to 8 reps.

Core muscles: exercises on a fitball for the back and abs

14. Corner with fitball

An effective exercise on a fitball for the abs. Lie face up on the ground with your ankles resting on an exercise ball. Extend your arms towards your legs, lift your torso up so that your body forms a “tick” (V), your hips on the ground. Count to 5 in this position (long enough for your abdominal muscles) and slowly lower yourself down to the ground. Repeat these steps 6 - 10 times.

Get energized and release your inner child! For this energetic exercise, sit on a stability ball, engage your abs, and place your feet on the floor. Raise your knees up and down to bounce as high as possible on the exercise ball. Try jumping jacks for 2 to 5 minutes to keep your heart rate up until mid-workout (or try this exercise for a fun warm-up!).

16. Exercise with a fitball for the abs

Make your abdominal muscles work when doing this exercise! Lie face up on the floor with your arms and legs extended. Take the ball with both hands and hold it above your head. In one fluid motion, lift your arms and legs in the air, passing the ball from your hands to your feet (between your ankles to be precise). At this point, only your thighs and buttocks should be touching the ground. Lower your arms and legs with the ball between them to the ground. Stay strong, 6 - 10 reps ahead.

17. Knee bend

Start in a push-up position with your toes resting on the ball, arms straight, palms on the ground under your shoulders. Bring your knees toward your chest until your knees are level with your hips. Then bring your knees back, repeat 10 - 15 times.

18. Knee Raise

Use this exercise to target hard-to-reach abdominal muscles. Place the ball in front of a weight machine or other strong object. Lie down on a fitball with your shoulders and back touching its surface. Grab a weight machine with your hands and press your legs together (for a more advanced level, try free weights). Flex your abs and bring your knees toward your chest, using your arms for balance. Bring those unfortunate abs out of hiding with 10 to 15 reps.

19. Step into the sky

Want to know where the obliques are? Try this exercise to get your lateral abdominal muscles working. Sit upright on the exercise ball with your feet together. With a smooth movement, turn your legs to the right and your arms to the left. Don't be afraid to do something wrong: the higher the enthusiasm, the better training! Bring your arms and legs back to central position, and repeat 12 – 15 times, alternating sides.

20. Side bends

Finish your abdominal exercises with a stretching exercise. Stand with your feet shoulder-width apart and hold the exercise ball above your head with both hands. Keep your back straight, engage your abdominal muscles, bend over and transfer the ball to external side left leg. Lift the ball again and repeat on the right side. Stay strong (and warm up!) for 10 to 15 reps.

Based on materials:

http://greatist.com/fitness/workout-stability-ball-exercises