Active group activities that burn a lot of calories. Fitball - a ball for effective weight loss

Today all fitness clubs are equipped with fitballs. What is it, how to choose the right fitball, does it help you lose weight, exercises on the fitball and answers to other questions can be found in this article! I'm telling from personal experience, because I have a fitball at home and I often work out on it.!

What is fitball?

Fitball is a special ball that is used to perform a wide range of physical exercise. It was originally developed for people with back problems. This ball helped strengthen the corresponding muscles, improve posture, and restore after operations and injuries. The championship in the development of fitball, according to sources, belongs to a Swiss physiotherapist. But soon the ball’s scope of use began to grow, moving beyond the group of rehabilitation equipment. That’s why fitballs began to appear in fitness centers and even at home.

How is fitball useful?

Regular exercise on a fitball is a great way to strengthen the muscles of the whole body, improve posture, deal with problem areas and even lose weight. The result is a toned, slender body.

What exactly do exercises on fitball provide? Replies from:

• Correct posture: every exercise on a fitball, not to mention specially designed complexes, strengthens the back muscles without overloading it. The muscles that make up the corset for the spine are involved. Physiotherapists note improved posture after regular exercise on a fitball. Try it too!

The fact is that after active physical exercise, you can relax on the fitball itself, stretch your back and all your muscles. This, as I personally think, is the health-improving effect of a fitness ball.

• Increased endurance and muscle strength: exercises on a fitball involve all muscle groups (tested it on myself). Increases muscle tone and strength.
• Trained vestibular apparatus and good coordination of movements: even if you only exercise your abs on a fitball, you still need to keep your balance. It’s even difficult to do for the first time basic exercises, which looks so beautiful and easy in pictures in fashion magazines. The fitball will continually try to roll away from you. You need to get used to being concentrated. Soon you will stop noticing that all your muscles are toned, and you can easily do the second or third repetition of the exercise on the fitball without falling off it.
• Flexibility: Fitball exercises allow you to very effectively stretch your muscles and knead your joints.
• In addition, exercises on a fitball, namely the shock-absorbing function of the ball, unload the spinal column, improve metabolism and blood supply to all parts of the body, internal organs, strengthens the functioning of the cardiovascular, respiratory, and nervous systems.
• Good mood: practicing with a big bright ball is very fun and interesting)

Fitball is the only apparatus whose exercises require simultaneous coordinated motor work. vestibular, visual and tactile apparatus.

I would like to note that exercises on a fitball are not exhausting and are quite gentle (unless, of course, you do not take into account special aerobic complexes on). They do not put “wrong” load on the legs and back. For this reason, people can exercise on a fitball different ages, gender and health status. Nowadays, ball exercises for infants and pregnant women are very common. Elderly people in European countries are not far behind them. This direction is just developing here. Exercises on a fitball can be performed by people with varicose veins.

Probably every person at the beginning of classes was afraid that the ball would burst. Do not be afraid! A properly selected fitball will support not only your weight, but also more!

Fitball exercises. Contraindications

Despite the miraculous effect of fitball on the entire body, exercises on it still have some contraindications. Doctors do not recommend exercising on a fitness ball for those who have: severe diseases of the cardiovascular system; herniated discs; pathologies of internal organs.

I would like to note that there is different techniques performing exercises on a fitball. You can choose the ones that are most suitable for your case. There are calmer complexes, there are strength and cardio workouts that promote weight loss (of course, with a normal daily routine). Before you start exercising on a fitball, consult your doctor and trainer! Also choose the time when you.

As I already noted, a fitball correctly selected in size will help good results workout. Yes, and it’s more convenient to practice on it. On a ball that is too large, the exercises will not be performed fully; you will roll off it and not reach the floor with your feet and hands (in a lying position, sitting). A small ball will put a lot of stress on your legs and joints and will slip out. Therefore, there are two main ways to determine the size of the fitball you need.

Method one. Sit on a fitball. Place your feet together in front of you, keep your back straight. In this case, the angle at knee joint should be exactly 90 degrees. It is worth noting that the degree of “inflation” of the fitball plays a role in this. The ball should not be hard, and on the contrary, it should not bend much under your weight. Perhaps you need to deflate or inflate the fitball a little, then the desired degree will be equal to 90 degrees.

Method two. This method is more accurate and correct, in my opinion. This way you can even buy a ball as a gift. All you need is the person's height.

Fitballs differ in diameter. There are balls from 45 to 85 centimeters in diameter. Each indicator corresponds to a certain human height.

I present to you table “How to choose a fitball”, where the first column will contain the size (diameter in centimeters) of the fitball, and the second column will contain the corresponding human height:

• 45 cm – below 152 cm
• 55 cm – from 152 cm to 164 cm
• 65 cm – from 164 cm to 180 cm
• 75 cm – from 180 cm to 200 cm
• 85 cm – from 200 cm

Each ball indicates the maximum permissible weight person. You can jump, lie on your fitball - it won’t burst)

There are several types of fitballs:

• a simple smooth ball is the most common option for fitness clubs and for home use;
• ball with ears - for additional support and balance (most often used for children's activities and for exercises by pregnant women);
• ball with knobs - massage fitball.

The fitball is inflated with a special pump, which is often included (manual). You can buy a fitball in any store sports equipment or online store. Prices vary depending on the manufacturer, size, configuration and purpose.

Fitball exercises. I want a slim and toned figure!

All exercises on a fitball can be collected in complexes. There are a huge number of them: to improve flexibility, to strengthen the back muscles, for the abs, for the legs, for the arms, for tightening the buttocks, for working out pectoral muscles and shoulder muscles... There are countless types of exercises: twisting, planking, walking, turns, push-ups, passing the ball, squats, bridges, lunges and others. In addition, you can combine exercises on a fitball with, for example, exercises with dumbbells.

Doing exercises on a fitball CORRECTLY is not easy. Especially at the beginning of your acquaintance with a sports instrument. Maintaining balance, straining all your muscles so as not to fall off the ball, and even performing turns, twisting or planks requires a lot of effort. Therefore, exercises on a fitball lose weight they help too. As a result, you will get not only a slim, but also a toned body with beautiful reliefs (you need to add and to REGULAR exercises).

I offer you several useful videos exercises on fitball. Full body exercises:

Fitball exercises for weight loss. Very energetic workout:

Do you use fitball? What results have you achieved?

IN last years Fitball began to be treated as a separate and independent area of ​​fitness. There are more and more fans of gymnastic meat, since training with it is simple, and the effect is obvious after just a few days of training. One more an important advantage fitball is its availability for all ages, i.e. Children, adults and the elderly can train with it.

So, a fitball is a special gymnastic ball for weight loss in all kinds of bright colors, which promotes:

• improving posture;
• losing weight;
• regeneration of intervertebral discs;
• improving the metabolic process;
• recovery after spinal injuries and musculoskeletal system generally;
• combating depression and poor health;
• improving mood;
• increasing muscle tone throughout the body;
• improving the respiratory system;
• improving coordination and balance;
• improving the functioning of the vestibular apparatus.

By the way, the fitball was originally created specifically for children with cerebral palsy. After achieving positive results, this gymnastic ball gained universal popularity, and now its use is so widespread that it literally begins with childbirth and ends with retirement. What does it mean? Mothers in labor loved it because, sitting on it, they could rock their babies to sleep without straining their back or arms. People of retirement age use this unique ball to solve problems with joints, coordination of movements and the functioning of the vestibular apparatus.

How to choose a fitball for weight loss?

The choice of ball should be approached as responsibly as possible, because the result of the training will depend on this.

1. Firstly, the fitball must be very durable, which speaks volumes about its quality.
2. Secondly, it is important to choose right size specifically for yourself.

To do this, you need to sit on the ball, put your feet in front of you and distribute your body weight approximately on both legs. If your knees are level or slightly below your pelvis, then your size is correct.

In other words, you want the angle between your thigh and shin to be approximately 90 degrees. The most common and best-selling sizes are diameters 45, 55 and 65 centimeters.

Since fitballs come in different colors, you can easily find a weight loss ball of your favorite color, and working out on it will be doubly enjoyable.

Is it possible to lose weight with this ball?

Since the majority modern women If you are concerned about the issue of losing weight, then it must be said that fitball is an indispensable thing for this very purpose. After all, during exercise there is a load on those deep muscles that are not even affected by all cardio equipment, but they are what contribute to the creation of a flat stomach. To train these muscles, you just need a set of exercises with balancing, which is performed on a fitball.

In combination with overweight will go away unnoticed, since Pilates will first strengthen the necessary muscle groups, and fitball will increase the effectiveness of the exercises.

Warm up/exercise with fitball

As with any workout, you should warm up before exercising, as this will reduce the risk of stretch marks or other injuries if you want to lose weight. To start, you can simply jump on a ball for two minutes, keeping your back straight. Then rock back and forth, left and right, using your hips and buttocks.

At the end of the warm-up, lean your back on the fitball, bend your knees, place your hips as close to the floor as possible. Raise your hips five times and, fixing them at the top, perform five rotations with your arms.

A set of exercises on a fitball (for different problem areas)

Exercises for beginners:

• Stand up straight, take the ball and stretch it out in front of you. Bend your legs so that your thighs are parallel to the floor. Then slowly turn the body to the side, fix the position for a few seconds and return to the starting position. Repeat on the other side. Total 5-6 times left and right.
• Lying on the floor, pick up a fitball. We begin lifting the body as if we want to stand up, while simultaneously lifting our legs. At the maximum height, we fix the fitball between the shins.

Exercise to improve balance:

• Take a position lying with your chest on a fitball, stretch both arms forward, bring your legs together, resting your toes on the floor. The goal is to hold the position for 30 seconds. Then do the same exercise with the pelvis resting on the ball. repeat 5 times.

Exercises to strengthen the muscles of the thighs and buttocks:

• Standing straight, place the fitball between your back and the wall. While pressing the ball, you need to perform 8-10 squats, lowering yourself until your thighs are as parallel to the floor as possible.
• Lying on your back, bend your knees and place your heels on the ball. Then, maintaining balance, begin to lift your body up until it forms a straight line. Hold the position for a few seconds. It is recommended to repeat up to 10 times.

Strengthening exercise abdominal muscles:

• Sitting on the fitball, begin to step forward with your feet until the ball is under your back. We bend our knees, raise our hips to their level, place our hands behind our heads and pull them towards the floor. Next, we fix our hands under our heads and begin to lift our shoulder blades, neck and head. Then we return to the original position. Repeat 10 times.

Exercises to strengthen the muscles in the arms and for the upper body:

• Lying on the ball with your chest face down, begin to roll until only your legs are on the fitball. Then we return to the starting position in the same way, trying to maintain balance. Repeat about 10 times.
• Place the fitball against the wall, sit on it and place your hands near your hips. Step forward so that your buttocks protrude in front of the ball. The goal is to support yourself on your palms, slowly bending your elbows and lowering yourself down until your hips touch the floor. Returning to the original position, repeat up to 12 times.

Exercises for the back:

• Kneeling, place the ball in front of you. Place your hands behind your head and lean your chest on the fitball. Straining your back muscles, return to the starting position. Repeat 12-15 times.
• Take a push-up position: your hands are on the fitball and your feet are on the floor. a more complicated option is to change places, i.e. feet on the fitball and hands on the floor.

Recommendations for performing exercises

For achievement positive result It is important that training brings joy, so they should be performed exclusively in a good mood, to your favorite music and in pleasant conditions.

You should also choose the most comfortable pace of exercise and correctly distribute the load, taking into account the goals of the exercise and your physical fitness.

For example, for beginners it will be enough to perform each exercise on a fitball two to three times, subsequently increasing to five to six repetitions for fast weight loss. Don’t forget to warm up, because it helps reduce the risk of injury.

It's best to start with simple exercises, and then gradually move on to more complex ones, while increasing the overall load on the necessary parts of the body. Monitor every movement and ensure that they do not cause discomfort or pain. Otherwise, you should stop training immediately. Well, and of course, you should not neglect consultation with a specialist before starting classes, because although they are safe, there are still some restrictions that were discussed above.

At first glance, these are quite frivolous sports exercises: children and adults happily jump on large balls and laugh. But in reality, everything is not so simple - in order to stay on this very ball, you need to maintain perfect posture. But at the same time, the harsh load on the back and neck is reduced to a minimum. Fitball is a sport that is quite new in Russian practice, but has already become widespread. Moreover, it includes both dance and strength training, when almost all muscles are trained.

Exercises on balls have health-improving effect, which is confirmed by the experience of specialized, correctional and rehabilitation medical centers in Europe. Due to vibration during exercises and the shock-absorbing function of the ball, metabolism, blood circulation and microdynamics in the intervertebral discs and internal organs are improved, which helps to unload the spinal column, mobilize its various parts, and correct lordosis and kyphosis.
Exercises on balls train the vestibular apparatus, develop coordination of movements and balance function, and activate motor-visceral reflexes.
Exercises riding on a ball, due to their physiological effects, contribute to the treatment of diseases such as osteochondrosis, scoliosis, neurasthenia, astheno-neurotic syndrome, etc. Mechanical vibration of the ball affects the spine, intervertebral discs, joints and surrounding tissues. Practically, this is the only type of aerobics where the motor, vestibular, visual and tactile analyzers are included in the performance of physical exercises, which exponentially enhances the positive effect of exercising on fitballs.

The ball is multifunctional in its properties and therefore can be used in fitball aerobics exercises as an object, projectile or support. Sets of exercises on balls, depending on the specific tasks set and the selection of funds, can have different directions:
to strengthen the muscles of the arms and shoulder girdle;
to strengthen muscles abdominals;
to strengthen the muscles of the back and pelvis;
to strengthen the muscles of the legs and arch of the foot;
to increase flexibility and mobility in joints;
for the development of balance and vestibular function;
for the formation of posture;
to develop dexterity and coordination of movements;
for the development of dance and musicality;
for relaxation and relaxation as a means of prevention various diseases(musculoskeletal system, internal organs).
prevention of muscle failure and posture disorders;
improvement of motor coordination, correction of incorrect motor stereotypes;
prevention of the development of flat feet;
prevention and treatment of functional disorders of many organs and systems; (headaches, biliary dyskinesia, frequent or chronic inflammatory diseases of the upper respiratory tract, vegetative neuroses, weakening of immune defense mechanisms, conditions after injuries, etc.);
regulation of psychomotor functions (the ability to synchronously repeat movements, speed of reaction, use of dosed efforts, etc.);
teaching children to work on the ball with a goal further use acquired skills while practicing at home.

It turns out that the effects of fitball are similar to hypotherapy - horse riding treatment. A rider on a horse or on a ball must constantly maintain balance; many muscles are involved in this process. And the vibrations of the ball stimulate work various systems and internal organs: stomach, liver, adrenal cortex, kidneys, intestines...
Training perfectly strengthens the muscles of the back and abdominals, and relieves pain in the joints and spine. Fitball is very useful for varicose veins, arthritis and osteochondrosis.

1.Fitball for children.
The brain also receives impulses, as a result the development of new conditioned reflex connections is accelerated, especially necessary for the mental and intellectual development of children. The ability to self-control and introspection improves. In addition, fitball is very useful for the spine and posture.

In the Scandinavian countries, known for their ingenuity, children's institutions are equipped with balls instead of chairs. After all, it is impossible to sit “crookedly” on the ball, since balance and balance are lost, thereby forming correct posture. And physical education on balls delights children.

In recent years, the health status of children has been progressively deteriorating. 80% of children have abnormal posture, deformed feet, and the incidence of severe forms of scoliosis is increasing. According to a survey of children at the Rehabilitation Center for Children with Cerebral Palsy and Mental Disorders over the past few years, it turned out that scoliosis ranks high among other spinal curvatures,
One of the reasons for the deterioration of children's health is a decrease in physical activity. The systematic use of fitball in practice is one of the most effective methods of treatment and rehabilitation of children diagnosed with scoliosis.
In the case when a child finds himself sitting on a ball, in order to maintain balance, he must take the correct body position. To stabilize the spine, the muscles of the trunk are included in the work, which support the skeleton in the correct position. This reduces the load on ligaments, intervertebral discs and joints.
In addition, the specific properties of the ball, when sitting, compensate for the difference in leg length, which is present in some children diagnosed with scoliosis.

Over the past few years, fitball has been widely used in classes with children diagnosed with scoliosis. Classes are conducted using musical accompaniment. The starting position (i.p.) is used - sitting on the ball, in this position the preparatory part which includes:

1) springy swings - they provide:
alignment of the back to a neutral-optimal position;
mild weak compression of the joints;
provides nutrition with improved joint mobility and plasticity of tissue structures;
stimulates coordinated activation of the spinal muscles;
trains correct installation center of gravity with a dynamic basis in torso support.
When performing springy swings, the child is asked to check his balance by touching his hand to a chair or armchair.

2) Dynamic exercises for training functionality most important systems body, respiratory, SS, etc. also carried out in IP. - sitting on the ball.
In the main part of the lesson, i.p. are used. - lying on your stomach on the ball, lying with your back on the ball, lying sideways on the ball, and also lying on the floor with the ball under your feet.
Exercises performed in these i.p. - allow:
develop and gradually increase muscle strength endurance, strengthen coordination of movements;
increase nonspecific protective forces body.

3) The final part is carried out in i.p. - sitting on the ball - this is breathing exercises for relaxation accompanied by slow music.
Based on research conducted in the process of practicing fitball, it was concluded that the systematic use of fitball, both on the basis of a rehabilitation institution and outside it, is one of the most effective methods treatment and rehabilitation of children diagnosed with scoliosis.

Health-improving physical education allows you to game form develop flexibility, muscle strength, coordination, and dexterity in children. Outdoor games teach children to communicate with peers, create a favorable emotional background.
Fitball - gymnastics is performed on large multi-colored balls. Fitball is a universal exercise machine that allows you to use it to develop the physical qualities of a child.
Particular attention in classes is paid to exercises that help prevent flat feet.
The need for movement is one of the main physiological characteristics child's body. Play physical education and fitball-gymnastics will help children develop correctly.

2.Fitball is also very useful for people with arthrosis and osteochondrosis, as it completely relieves stress from the legs and joints and perfectly strengthens the back and abdominal muscles. Fitball also trains and improves the functioning of the vestibular system, this is important for everyone, especially for children and the elderly.

3.Fitball exercises are especially useful for pregnant women. Special exercises train the pelvic floor muscles, the work of which is important during childbirth. At this time, significant changes occur in the body of the expectant mother, the load on the back and legs increases, and blood circulation is disrupted. Exercises on the ball help relieve stress on the spine, intervertebral discs, joints and surrounding tissues. In addition, this is an excellent prevention of pathologies of the genitourinary system (for example, prolapse of the kidneys and uterus.). Rocking back and forth on your back helps you relax and relieves back pain.

Unlike generally accepted methods gymnastics on fitballs (fitness ball) gives unique opportunity to train motor control and balance; relieves stress from the spine, redistributes the tone of all muscle groups; trains correct posture, a sense of natural body coordination; simultaneously trains the back and abdominal muscles.
A few months of hard training - and your figure will become like after liposuction.

Full article downloaded

Women who dream of having a slim figure are ready to experiment with any strict diets and starve themselves. But such restrictions are harmful to health, and the lost pounds come back again. Find beautiful figure possible in a more gentle and enjoyable way - active group classes will help you with this. Which sport to choose is up to you. Remember that training should bring you pleasure - then the result will not be long in coming.

We have prepared the top 7 active group classes that burn a lot of calories. If you exercise intensely for an hour, you can lose up to 500 kcal.

Water aerobics

Aqua aerobics classes are conducted in water, so the body has to spend a lot of energy to overcome its resistance. This intense sport helps fight extra pounds and improves well-being.

When a person moves in the water, lymphatic drainage massage is performed. It increases the elasticity of blood vessels, prevents congestion, and normalizes arterial pressure, makes the skin smooth and evens out its texture.

Exercising in water tones up nervous system, improve blood supply to the brain. Aqua aerobics stimulates the body's defenses and strengthens the immune system. The main advantage of water fitness is that the load on the legs and spine is reduced.

During training, control the load. In the water you hardly feel tired, but when you get out of the pool, you will feel every muscle.

Strip of plastic

In recent years, strip plastic has appeared on the schedule of many fitness clubs. Some women are embarrassed to attend such classes, considering them too revealing. But it’s still worth learning the basics of strip plastic. The philosophy of this fitness trend is to love your body, develop sexuality and grace.

Plastic surgery helps burn accumulated calories, tighten muscles and gain a slim figure. Intense movements and twisting of the body allow a woman to feel her body, and the extra pounds go away.

The advantage of strip plastic surgery is that there is no monotony and boredom. Beautiful dancing will strengthen your body and get rid of excess fat. Training gives good mood and self-confidence.

It is recommended to conduct classes non-stop - then calories will be burned much more actively. You can combine strip dancing, pole exercises, and cardio. This complex will help to “sculpt” perfect figure and develop endurance and flexibility.

Strength aerobics

Strength aerobics is a set of exercises that “starts” the metabolism and burns calories. Exercises strengthen the skeletal system, train the heart muscle, and increase performance.

This type of fitness works in two directions: strengthens muscles and burns fat. You can use small barbells, dumbbells, or body bars as weights. Classes should take place at an intense pace, so they require certain physical preparation.

Strength aerobics should be approached with caution by people who have problems with the joints, spine, or varicose veins.

Capoeira: tandem of dance and wrestling

Capoeira is a combination of exotic dance with elements of wrestling. Sudden movements, throws, strikes and acrobatic performances burn a lot of calories and give the body a good workout. Lessons are energetic and accompanied by rhythmic music.

If you practice capoeira regularly, your figure will become fit and slender, and extra pounds will go away. During training, all muscle groups are stressed, which contributes to comprehensive weight loss.

Don't be afraid that you will type muscle mass. Capoeira develops plasticity, flexibility and agility, energizes positive emotions. During classes, all muscles are worked out, extra pounds melt away.

"Tai-bo"

“Tai-bo” is a set of exercises that are borrowed from various martial arts. It also includes choreographic movements, so the workouts are varied and not boring. This sport is aimed at working out all muscle groups, it develops endurance and promotes weight loss.

Exercise has a beneficial effect on health. They strengthen the cardiovascular system, spine, and activate the body's defenses. Punches engage the entire body and create overall balance. If you give your best during exercise, you can lose up to 1000 kcal.

"Tai-bo" is considered universal look sports It is ideal for those people who cannot visit the gym every other day. Studies have shown that people who regularly exercised 3 hours a week were able to lose up to 4 kilograms in a month. At the same time, their figure improved and their muscles tightened.

Fitball

If you want to lose weight and get a slim body, add fitball exercises to your schedule. This simple exercise machine uses almost all muscle groups, forms a slender waist and beautiful body curves. During training, you need to maintain balance, which burns more calories.

Fitball exercises make muscles and ligaments elastic, stimulate blood flow, and speed up metabolic processes. The vestibular apparatus and coordination develop, and correct posture is formed.

Football was invented by Susan Kleinvogelbach, a Swiss general practitioner. With his help, he conducted rehabilitation classes for people who suffered from central nervous system disorders or had spinal injuries. The results were impressive, so the ball began to be used in fitness.

Step

This is a fairly energy-intensive sports program, so calories are burned very efficiently. Beginners start with steps, and for more experienced athletes there are complexes that combine regular step and elements of complex choreography, strength and cardio exercises.

Step has a number of contraindications. Fitness direction is not recommended for people who have diseases of the lower extremities, especially the knees.

This basic types active fitness areas. To do right choice, consider personal preferences and health status.

Summer will begin soon, which means every girl needs to thoroughly prepare for the season of open dresses and bare legs. It's rare that a girl is completely happy with her figure, especially after winter. And therefore they rush to fitness, in GYM's, go to parks for jogging, go for bike rides - there are plenty of opportunities to get your figure in order. IN Lately Fitball has gained enormous popularity. Many girls have already admitted that exercises on a fitball for weight loss give simply unimaginable results.

A fitball is a large ball that is thrown into different sizes and colors. Once created for patients in rehabilitation departments, now it is a full-fledged fitness equipment not only with an instructor, but also independently at home, since a fitball for weight loss is not harmful, it is safe, easy to use and suitable for absolutely everyone.

Fitball has proven its effectiveness in solving the following problems:

• weight loss. Indeed, a fitball for weight loss is just a great option;
• figure correction. Fitness with a ball makes your waist thinner, your buttocks firmer, and your chest higher;
• increased muscle tone;
• gives correct posture;
• increases endurance;
• At the same time, she also solves some medical problems.

Fitball has many advantages. In addition to the fact that it can be bought at any sports store, it is absolutely safe, which is very important, for example, if a person who is significantly overweight or a pregnant woman wants to exercise. It is clear that lifting weights in the gym or running is harmful for this category of people. The fitball does not overload the spine, which is a problem for very obese people; exercise on it is perceived by the muscular and skeletal system as natural process, there is no excessive stress and violence on the body, as happens with strength training.

In order to enjoy exercising with a weight loss ball, you need to choose the right fitball. As you already know, balls come in different sizes, which is important not to make a mistake with. In order to correctly determine what size ball you need, you need to carry out simple manipulations:

• sit on the fitball, keeping your back straight;
• Your thighs should be parallel to the floor and your knees bent at right angles.

If everything is so, the fitball matches your height, which means you can buy it and be sure that it will only bring benefits. Fitballs with different coating: classic ones have an absolutely smooth surface, while others have spikes and pimples. While training on such a weight loss ball, you not only get your figure in order, but also get a massage effect.

Weight loss exercises: fun fitness with a fitball

The beauty of fitball is that exercises on it are very effective, but at the same time they are not exhausting, on the contrary, they lift your spirits, charge you with positivity and energy. Reviews from girls who regularly practice with the ball indicate that soon all members of the household will begin to take part in the exercises. Kids especially love this. If you also choose a ball of your favorite color, then fitness will be twice as fun and enjoyable.

Despite the fact that exercises on a weight loss ball look more like entertainment, this impression is somewhat false. It may happen that when you first start exercising, many exercises may not work out the way you need. Don't worry or be upset about this, but continue to study. Very soon you will notice that it has become much easier to practice, and the exercises have become much cleaner. At first, help yourself with your hands or feet, and remember that everyone started this way!

You can perform many exercises on a fitball to lose weight and improve your figure. Here are weight loss exercises that will additionally help sculpt your abdominal muscles, which means a thinner waist and flatter stomach.

Push ups

Starting position: feet are on the floor, hands are on the ball, elbows are bent. Now you need to do push-ups several times. If you are a beginner, do as many push-ups as you can. Maybe you won’t succeed at all - don’t be upset. Make sure that the ball does not roll away, this also happens. Be sure that after a few awkward attempts you will be able to do push-ups correctly and maintain your balance. Your goal is 4 sets of 10 push-ups. The exercise also strengthens the arm muscles.

Crunches

Starting position: sitting on the ball, legs apart, feet on the floor. Perform several body turns in one direction, then in the other. In this case, you cannot lift your feet off the floor. Try to keep the turns as “deep” as possible. Repeat 10 times in each direction.

Crunches: option No. 2

Starting position: lying on the floor, legs bent at the knees and lying on a fitball. Lift your body off the floor and reach your left elbow towards your right knee, then switch sides. Repeat 10 times on each side.

Fitness on a fitball: modeling the buttocks and legs

With help gymnastic ball you can easily achieve that your buttocks will become more elastic, your hips will acquire a beautiful texture, and your legs will become graceful. To do this, it is enough to perform the following complex.

Rolling

Starting position: lying on your stomach on the ball. Start rolling forward until the exercise ball is under your feet. You can help yourself with your hands. At the same time, do not forget to keep your balance so that the fitball does not roll out from under you. You need to repeat the exercise 10 times. Exercise strengthens the muscles of the buttocks, legs, abs, and back.

Squats

Starting position: the ball is sandwiched between the wall and your back. You need to gradually squat and at the same time roll the fitball with your back in the up and down direction. The slower you squat, the greater the effect you will get from the exercise. It will be enough to do 10 squats. Exercise strengthens the thigh muscles.

Bridge

Starting position: lying on the floor on your back, feet on the ball. Raise your hips upward, while trying to simultaneously tense your buttock muscles as much as possible.

Perform the exercise slowly, and stay in the top position for a short time. You need to do 4 sets of 10 repetitions. Exercise strengthens the muscles of the buttocks and thighs.

Jumping

This is a very funny exercise. Starting position: sitting on top of the ball. Start jumping on the ball, without lifting your buttocks from the fitball and your legs from the floor. Do the exercise as much as you can. The exercise strengthens the leg muscles and energizes you with positivity.

Tilts

Starting position: lying on your back, legs raised, knees slightly bent. Secure the ball between your legs and begin to tilt your legs alternately to the right and left. Make sure that your palms and shoulder blades do not leave the floor. Repeat 10 times in each direction. This exercise perfectly strengthens the leg muscles, making them slender and graceful.

From feet to hands

Starting position: the same as in the previous exercise. This option is a continuation of the “bending” exercise. Lie on your back, stretch out, holding the ball with your feet, begin to lift them and at the same time reach for the fitball with your hands. When you grab the ball with your hands, lower your legs and place your hands with the ball behind your head. Then repeat in the opposite direction. Do the exercise 10 times. It also aims to strengthen the leg muscles.

And finally, we offer you an exercise that develops all muscle groups and the vestibular apparatus.

Balancing

Starting position: lying with your chest and stomach on the ball. Raise your arms and legs and try to stay on the ball. Ideally, you need to hold out for 20-30 seconds, but first, as long as you can. Gradually, when you learn to hold on for half a minute, try to complicate the task: hold on to the ball without the help of your legs and arms, keeping them parallel to the floor. You must complete the exercise 4 times.

Fitball exercises using this complex are effective in combating overweight. By exercising with a ball, you can easily and cheerfully say goodbye to extra pounds.