Fitball - benefits, harms and exercise options. Fitball is a fun and effective way to lose weight

Fitball is very popular among those involved both at home and in gyms. Today we will try to answer the following questions. Why is the gymnastic ball so widespread all over the world? Is fitball effective for weight loss? How to choose a ball when buying and what should you pay attention to?

General information about fitball

Fitball is an elastic rubber ball with a diameter of 40-95 cm, which is used in physical therapy and sports training. Fitball was first used in Switzerland (60s of the XX century) in treatment programs for newborns and infants. Later, fitball was integrated into the process of physical therapy for the treatment of neurodevelopmental disorders. The experience of the Swiss was adopted by the North Americans, and then by other countries.

Now the rubber ball is used not only for therapeutic, but also for sports purposes. Coaches include fitball exercises in various programs : pilates, aerobic and functional training, classes for pregnant women, HIIT programs . The gymnastic ball has become one of the most popular sports equipment along with dumbbells and an expander.

In English, the gymnastic ball has a lot of different names that are associated with the history of its appearance and further use. Therefore, if you are looking for fitball workouts on youtube, you can try entering the following forms in the search: exercise ball swissball,balance ball, fitness ball,fitball, gym ball, gymnastic ball, physioball, pilates ball, stability ball,swedish ball, therapy ball or yoga ball.

What is the reason for such popularity of the gymnastic ball, what is the effectiveness of the fitball for weight loss and what other advantages does this sports equipment have?

1. While practicing on the ball, your body is forced to respond to its instability. Therefore, you will use about more muscles to maintain balance, which means more load on the body and burn more calories. This is one of the main factors in the effectiveness of fitball for weight loss.

2. Training with a fitball is especially useful for strengthening the muscles of the abdomen, back, lower back, buttocks. Ball exercises are one of the most effective means for developing core muscles. Moreover, deep muscles, which are usually not involved during normal training, are included in the work.

3. Unlike many other exercises for the abdominal muscles, exercises on the fitball for the core do not carry a traumatic load on the back , do not burden the lower back and help you safely strengthen the corset muscles.

4. Regular training with a fitball improves posture, unloads the spinal column, and relieves back pain.

5. Classes on the gymnastic ball help to improve coordination and develop the vestibular apparatus. Even simple exercises on the ball perfectly develop a sense of balance and balance.

6. Also with this projectile it is very convenient to practice exercises for development of flexibility and improved stretching of muscles and joints.

7. Due to the elastic structure of the ball, during exercise, the load on the joints and spine is reduced. This minimizes the risk of injury.

8. Fitball workouts are good for recovery. after spinal injury and the musculoskeletal system in general. It is also useful for patients with osteochondrosis, because exercises with an elastic ball contribute to the regeneration of intervertebral discs.

9. When training with a fitball, the load on the legs is reduced, so you can work with it, even if you have varicose veins, damaged knee and ankle joints, or are recovering from other injuries of the lower extremities.

10. There are practically no restrictions for training with a fitball. It can be used by children, the elderly, overweight people and even those who are very far from any physical education. In addition, playing on the ball is fun and interesting, so it can be used to involve people close to you in sports.

11. Fitball workouts are especially suitable for losing weight and maintaining an elastic body. pregnant girls .

12. Exercises on the gymnastic ball help to calm the nervous system, relieve stress and improve mood.

13. Fitball is practically the only sports equipment that contributes to the simultaneous coordinated work of the motor, vestibular, visual and tactile apparatus.

14. The gymnastic ball will diversify your routine workouts and add new original exercises to your program to tone the muscles of all problem areas.

As you can see, the benefit of fitball for weight loss and health cannot be overestimated. Regular exercise with a fitball will help you improve your figure, improve your posture, get rid of back pain and strengthen your core muscles.

Be sure to read about other weight loss sports equipment that you can use at home:

Contraindications for training with a fitball

The gymnastic ball is an almost universal sports equipment that does not have any special contraindications and disadvantages in use. However without further consultation with a doctor it is not recommended to train with a fitball during the first trimester of pregnancy, with severe diseases of the cardiovascular system and herniated discs.

Fitball for weight loss: 10 exercises in GIFs

To get started, be sure to check out our article.: 50 fitball exercises for weight loss. It not only presents the most effective fitball exercises in gifs, but also offers a ready-made lesson plan for beginner, intermediate and advanced levels of training. We offer you examples of exercises with fitball:

1. Twisting

2. Trunk twists

3. Side plank against the wall

4. One leg butt lift

5. Rolling the fitball on the back

6. Superman with fitball

7. Elbow Plank

8. Rock climber

9. Foot touching the floor in plank

10. Squat with fitball

Thank you youtube channel for the gifs Shortcircuits with Marsha.

Is fitball good for weight loss?

We have already noted the usefulness of fitball for weight loss and for health in general. In addition, the gym ball helps you diversify your fitness activities and work on the muscles of the whole body more efficiently. But in many ways, the effectiveness of training on fitball for weight loss depends on the specific fitness program. The higher your heart rate rises during exercise, the more calories you burn. If your goal is muscle tone, then choose functional training with dumbbells or with your own body weight.

Remember that weight loss is nutrition first and training second. But proper nutrition without exercise will never give you a firm body and toned muscles. Therefore, for weight loss, try to combine fitball training and a reasonable calorie deficit.

How to choose a fitball when buying?

If you doubt the purchase of a gymnastic ball due to the fact that it will take up a lot of space in the apartment, then we hasten to reassure you. Fitball in the deflated state is easy to fit in a small box and inflates with a pump for 5-10 minutes. Do not worry about safety either: the balloon will not burst or explode if damaged, but will slowly deflate. Most modern fitballs are equipped with an "anti-explosion" system. This means that the ball protected from sudden breaks.

When buying a fitball, pay attention to the presence of a pump in the kit. If you have a pump at home (suitable, including bicycle), so you don't have to worry about that. And if not, then it is better to choose a ball with a pump included. Before using the fitball for the first time, it is advisable to inflate it once (about 70-80% of the maximum volume), hold for several hours, completely deflate and then inflate again to the maximum volume. Please note that the stronger you inflate the ball and the denser it is, the more difficult it will be for you to perform the exercises and the more stress your body will receive . The first time, while you are just adapting to a new shell for yourself, you can not fully pump it up.

How to choose the size of a fitball

Fitballs come in different diameters from 45 to 95 cm. The most common sizes are 65 and 75 cm. Most often, people with average height choose just such balls. In order to make sure that the size of the fitball is suitable for you, we recommend that you conduct such a test. Sit on the ball and look at the angle that has formed between the shin and thighs. If the projectile suits you, then the angle should be 90-100 °. In this case, the feet should be completely on the floor. If the angle between the lower leg and thighs is sharp, then the fitball is not enough for you.

If you do not have the opportunity to try on a gymnastic ball, then try to navigate on the ratio of growth and diameter of the ball :

• 150-160 cm - diameter 55 cm
• 160-170 cm - diameter 65 cm
• 170-180 cm - diameter 75 cm
• 180-190 cm - diameter 85 cm

Top 10 Inexpensive Fitness Balls on Aliexpress

• Diameter 55 cm, anti-explosion, 7 colors
• Cost: 1220 rubles
• Pump included

• Diameter 65 cm, anti-explosion, 6 colors
• Cost: 1260 rubles
• Pump included

• Diameter 65 cm, anti-explosion, 5 colors
• Cost: 1290 rubles
• Pump included

• Diameter 75 cm, anti-explosion, 7 colors,
• Cost: 1490 rubles
• Pump included

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 kilograms are returning again. You can get a beautiful figure in a more gentle and pleasant 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 keep you waiting.

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

water aerobics

Aqua aerobics classes are held in water, so the body has to spend a lot of energy to overcome its resistance. This intense sport helps to 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, normalizes blood pressure, makes the skin smooth and evens out its relief.

Classes in water tone up the nervous system, improve blood supply to the brain. Aqua aerobics stimulates the body's defenses, 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, fatigue is almost not felt, but when you get out of the pool, you will feel every muscle.

Strip of plastic

In recent years, strip plastic has appeared in the schedule of many fitness clubs. Some women are embarrassed to go to such classes, considering them too frank. But to learn the basics of strip plastic is still worth it. The philosophy of this fitness trend is to love your body, the development of sexuality and grace.

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

The advantage of strip plastic is that there is no monotony and boredom. Beautiful dances will strengthen the body and save you from excess fat. Training gives a good mood and self-confidence.

Classes are recommended to be carried out in non-stop mode - then calories will be burned much more actively. You can combine stripdance, pole exercises, cardio. Such a complex will help to “sculpt” the ideal figure and develop endurance and flexibility.

Power aerobics

Power aerobics is a set of exercises that "starts" the metabolism and burns calories. Classes strengthen the skeletal system, train the heart muscle, increase efficiency.

This type of fitness works in two directions: strengthens muscles and burns fat. As a weighting agent, you can use small barbells, dumbbells, bodybars. Classes must be held at an intensive pace, so they require a certain physical preparation.

Power aerobics should be treated with caution by people who have problems with the joints, spine, varicose veins are observed.

Capoeira: tandem of dance and wrestling

Capoeira is a combination of exotic dance with wrestling elements. Sharp movements, throws, punches and acrobatic numbers burn a lot of calories and train the body well. Lessons are energetic and accompanied by rhythmic music.

If you practice capoeira regularly, your figure will become toned and slim, extra pounds will go away. During training, there is a load on all muscle groups, which contributes to complex weight loss.

Do not be afraid that you will gain muscle mass. Capoeira develops plasticity, flexibility and dexterity, charges with positive emotions. During classes, all muscles are worked out, extra pounds melt.

"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 do not bother. This sport is aimed at working out all muscle groups, it develops endurance and promotes weight loss.

Exercise is good for health. They strengthen the cardiovascular system, the spine, activate the body's defenses. Punches involve the whole body, creating an overall balance. If during classes you give everything to the maximum, you can lose up to 1000 kcal.

Tai-bo is considered a universal sport. 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, muscles tightened.

Fitball

If you want to lose weight and get a lean body, add fitball classes to your schedule. This simple simulator involves almost all muscle groups, forms a slender waist and beautiful curves of the body. During training, you need to maintain balance, which burns more calories.

Classes on the fitball make muscles and ligaments elastic, stimulate blood flow, and speed up metabolic processes. The vestibular apparatus develops, coordination develops, the correct posture is formed.

Football was invented by Susan Kleinfogelbach, a Swiss physician. With his help, he conducted rehabilitation classes for people who suffered from CNS 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 the usual 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.

These are the basic types of active fitness areas. To make the right choice, consider personal preferences and health conditions.

Inflatable balls with a diameter of 45 to 85 cm are known as medicine balls, fitballs or resist-a-balls. Initially, this ball was invented really for medical purposes and has been widely used in physiotherapy exercises since the 50s of the twentieth century. The ball allows you to load the muscles, sparing the joints.

That is why in the 80s fitball attracted the attention of inquisitive American fitness trainers. “Why not try to lose weight with this ball?” Indeed, for obese people, especially when they are over 30 years old, it is often the joints that do not allow them to do ordinary aerobics. So the fitball has taken a strong place in fitness and has become an excellent workout for losing excess weight. They work with him in fitness clubs, and at home with video discs, and on their own.

workhorse

What is the weight loss effect of fitball exercises based on? Unlike aerobics, running or swimming, the pulse does not rise very high on it. However, even just sitting on the ball, we are forced to maintain balance. And this is a very energy-intensive work, although we, as a rule, do not notice it. It is not the muscles that we usually train with exercises that work to maintain balance, but deeper ones, which cannot be affected at all with standard exercises on the floor or with dumbbells. These are the so-called internal muscles of the body, located mainly in the depths of the abdomen and lower back. They are responsible for the effect of a slender waist.

The exercises on the fitball themselves are aimed primarily at strengthening the muscles of the abdomen, buttocks, hips and back. Each of them burns more calories than if we did it without the ball. Thus, in an hour of training on a fitball, you can burn about 400 kcal, and in a month of regular exercises (2-4 times a week) you can lose 2-3 kg! In addition, like any physical education, the miracle ball trains the cardiovascular and respiratory systems, increases endurance and coordination, and improves the condition of the spine. It is also comfortable and pleasant to stretch.

Possible and impossible

Fitball has very few restrictions. It is not suitable only for those who have problems with the vestibular apparatus, who suffer from diseases of the cerebellum. But the fitball is available and even recommended for older people, people with very large weight, pregnant women, those suffering from osteochondrosis and those who have varicose veins, the ankle or knee joint is damaged.

To experience all the advantages of fitball, you need to follow simple rules.

Choose the right ball size! Each height has its own diameter. When you sit on the ball, your hips should be roughly parallel to the floor, and the angle at the knee should be almost straight (95-110 °.) If the angle at the knees is greater, you will not be able to exercise effectively. If less, the load on the knee and hip joints will increase.

When sitting on the ball, do not slouch, do not lower your chin to your chest, keep your shoulders turned.

When you lie on your stomach, lean on your hands and lift your leg, do not bend your lower back - this is fraught with injury. Do not move the body forward so that its weight is transferred to the hands - this is dangerous for the hands and elbows. Let the maximum part of your body weight rest on the ball.

During all exercises, try to keep your stomach tense, do not move your body from side to side. This will increase the fat burning effect.

Choose the right ball

Fitball will cost you 300-2000 rubles, they are sold both in specialized stores and in hypermarkets. The more you weigh, the more load the ball must be designed for! Expensive models can withstand up to 150 kg. Make sure the ball you choose can support more than your own weight. Good balls also have burst protection (such a ball, if damaged, will not burst under you, but will slowly deflate), which is indicated by the ABS (Anti-Burst System) or BRQ (Burst Resistant Quality) marking. By the way, a damaged ball is repaired like a bicycle tube.

The harder you pump the ball, the more difficult it will be to maintain balance on it and the more calories will burn. However, it is better for beginners not to experiment and get acquainted with the ball in a softer state. It is usually recommended to inflate the ball so that when pressed it sags by 2-3 cm. If you are not sure of your coordination and sense of balance, feel free to make it even softer, get used to it and pump it up tighter over time.

Blowing off the fitball after each workout is not recommended, on the contrary, the ball is better kept inflated. To enhance the burning of calories, we recommend using an inflated ball as a seat 2-3 times a day. Just sit on it for 15-30 minutes while watching TV or at the computer, the need to maintain balance will speed up the metabolism and have a beneficial effect on the condition of the spine.

From theory to practice

In conclusion, we offer you some simple exercises that will help drive excess fat from the abdomen and buttocks. Perform each exercise 30-60 times 2-4 times a week.

1. Lying on a fitball on your stomach, rest your feet on the floor. Stretch your arms out in front of you horizontally as an extension of your back. Lower the body as far down as possible, trying to touch the floor with your hands (do not lean on your hands!). Raise your body and arms to the starting position.

2. Lying on a fitball on your stomach, place your hands on the floor. Do not apply the body to your hands, try to leave the main body weight on the ball. Straighten and tighten your leg, slowly lift it with your heel up. Don't pull out your sock! Lower your leg just below horizontal without touching the floor.

3. The starting position is the same. Raise your leg to the horizontal, straighten and strain. Take it to the side, bend it, unbend it and return it back. Do the exercise without lowering your leg to the floor.

4. Sit on the ball with your back straight. Straighten your legs. Bend over to your feet, alternately trying to touch the toe with your hands. If it doesn’t work, touch your knee or lower leg with your hands. Don't round your back!

5. Sit on the ball deeper, stretch your arms in front of you. Lower back, trying to lie on the ball, and return to the starting position.

Important

Your sizing?

The diameter of the ball depends on your height.

>> Less than 155 cm - ball 45 cm

>> 155-166 cm - ball 55 cm

>> 165-175 cm - ball 65 cm

>> 175-185 - ball 75 cm

>> More than 185 cm - diameter 85 cm

By the way

Smooth or with horns?

Not all fitballs have a smooth surface. There are balls with small spikes that will complement the exercises with a massage effect. Such balls are called sensory or massage. Not bad against cellulite, but the spikes are quite hard and may not be suitable for sensitive individuals.

Another type of ball has two handles in the form of horns or staples. For weight loss, it has no practical benefit, but it does not interfere. But children really like to jump on such a ball, holding on to the handles.

Personal opinion

Andrey Sokolov:

- In Lenkom (whose actor Andrey Sokolov is. - Ed.) We have a wonderful gym, where I try to drop in regularly three times a week. I am engaged in shells, with a pear, etc. I also love hunting very much, if you run ten kilometers through the forest, it will not seem enough. This is how I keep myself in shape.

Such a sports equipment as a fitball is a brilliant invention of a Swiss doctor, which he made in the middle of the twentieth century. Fitball is a large ball of high elasticity. This ball perfectly helps to undergo a rehabilitation course for patients who have had CNS lesions. In addition, it is of particular importance to us - obese people can use the fitball without fear of overloading the knee joints.

Features of physical activity with a fitball

It is allowed to deal with this projectile even when, due to the physical condition of the patient, any loads are completely prohibited for him. Training exercises are done in the form of a game in a lying or sitting position. The effect of losing weight is achieved by keeping the ball that always slips out, and you have to make a lot of effort, as a result of which calories and body fat are burned intensively.

Moreover, the instability of such a sports equipment, due to its peculiar shape, develops a person's coordination and balancing ability, and this has a beneficial effect on posture and body flexibility. Even if you just sit on a fitball, most muscle groups will be involved, which entails high energy costs.

It is also important that in the process of balancing on a fitball, those muscle groups are connected to intensive work that are not involved in any way during normal training.

With the help of this sports equipment, during intense physical exertion, it is possible to destroy cellulite with it. This is achieved by increasing the intensity of blood circulation and prolonged muscle tension.

As established and proven practice shows, a noticeable result can be seen in about 30 days from the start of training with a fitball. As for the specific number of kilograms dropped, it directly depends on factors such as:

• regularity of classes and their intensity;
• proper nutrition;
• initial weight before the cycle of classes;
• individual characteristics of the organism.

The most important rule that should be sacredly observed is the regularity of training. They must pass with the same frequency at the same time. You should always start classes with a little warm-up. It is recommended to alternate training days and rest days. During physical exertion with a fitball, you should keep a low pace, maintain regular breathing, all movements should be smooth.

If you purchase a ball with a corrugated surface, then when exercising with it, there will also be a massage effect, which will significantly speed up the process of shedding extra pounds.

There are no contraindications for training with a fitball. If at first it will be difficult to practice, you can break the exercise cycle into several segments of 5 minutes each with a gradual increase to the required time standards.

Fitball exercises

Before you go directly to physical activity with the ball, do not forget to warm up.

1. Push-ups

Feet are on the floor, hands rest on the fitball. We start pushing. Be careful, the projectile can jump out and roll. Don't be discouraged if it doesn't work the first time. After some time, you will be able to master this projectile and learn to keep your balance. Do 4 sets of 10 push-ups.

2. Push-ups for the development of chest and shoulder muscle groups

This physical activity resembles the previous one, only now the position is as follows: feet on the fitball, hands on the floor. We do classic push-ups. With this position, the center of gravity shifts, and, therefore, the exercise is much more difficult to do. Do 4 sets of 10 push-ups.

3. Exercise "Bridge"

Lie on your back, put your feet on the fitball. Raise the hips up while simultaneously tensing the gluteal muscles. This physical activity must be performed at a leisurely, slow pace. While in the top position, fix it for a while. 4 sets of 10 times.

Lie on your back, place the fitball between your legs raised up. Without releasing the ball from your feet, tilt to the left, then to the right. Do 4 sets of 10 times.

5. Abs exercise

Sit on the fitball, put your hands on the back of the head. We begin to download the press. Do 2 sets of 6 times.

6. Fitball jumping

Sit on the projectile so that the ball is between the legs. Raise your hands up and jump. Do this for 5-7 minutes.

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

What is fitball?

Fitball is a special ball that is used to perform a wide range of physical exercises. It was originally designed for people with back problems. This ball helped to strengthen the corresponding muscles, improve posture, recover from operations and injuries. The championship in the development of fitball, according to sources, belongs to a Swiss physiotherapist. But soon the scope of the ball began to grow, leaving the group of projectiles for rehabilitation. Therefore, fitballs began to appear in fitness centers and even at home.

What is useful fitball?

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

What exactly do fitball classes give? Answers from:

• correct posture: each fitball exercise, 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 an improvement in posture after regular exercise on the fitball. Try it too!

The fact is that after active physical exercises on the fitball itself, you can relax, stretch your back and all your muscles. This, it seems to me personally, is the healing effect of the fitness ball.

• Increased endurance and muscle strength: fitball exercises involve all muscle groups (checked on myself). Increased muscle tone and strength.
• Trained vestibular apparatus and good coordination of movements: even if you only swing the press on the fitball, you still need to keep your balance. For the first time, it is even difficult to perform basic exercises, which looks so beautiful and easy in pictures in fashion magazines. Fitball now and then will seek to roll away from you. You have to get used to being focused. Soon you will stop noticing that all your muscles are in good shape, and you easily do the second or third repetition of the fitball exercise without falling off it.
• Flexibility: classes on a fitball allow you to very effectively stretch your muscles, knead your joints.
• In addition, exercises on the fitball, namely the shock-absorbing function of the ball, unloads the spinal column, improves metabolism and blood supply to all parts of the body, internal organs, strengthens the work of the cardiovascular, respiratory, and nervous systems.
• Good mood: playing with a big bright ball is very fun and interesting)

Fitball is the only projectile, classes on which require the simultaneous coordinated work of the motor. vestibular, visual and tactile apparatus.

I want to note that the exercises on the fitball are not exhausting and rather gentle (unless, of course, special aerobic complexes are not taken into account). They do not give the “wrong” load on the legs and back. For this reason, people can engage in fitball different ages, genders and health conditions. Nowadays, very common exercises on the ball for babies and pregnant women. Do not lag behind them and the elderly people of Europe. We are just developing this direction. Fitball exercises can be performed for people with varicose veins.

Probably, every person at first had a fear that the ball would burst. Do not be afraid! A properly selected fitball can withstand not only your weight, but more!

Fitball exercises. Contraindications

Despite the miraculous effect of the fitball on the whole 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; pathology of internal organs.

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

As I have already noted, a properly sized fitball will contribute to good training results. Yes, and it is more convenient to work on it. On a ball that is too large, the exercises will not be performed to the full extent, you will roll off it and not reach the floor with your feet and hands (in the prone position, sitting). A small ball will put a lot of stress on the legs, joints, and slip out. Therefore, there are two main ways to determine the size of the fitball you need.

Method one. Sit on a fitball. Put your feet together in front of you, keep your back straight. In this case, the angle in the knee joint should be exactly 90 degrees. It is worth noting that the degree of "puffiness" of the fitball plays a role in this. The ball should not be hard, and vice versa, it should sag a lot 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. Thus, you can even buy a ball as a gift. You only need the height of a person.

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

I present to you table “How to choose a fitball”, where in the first column there will be the size (diameter in centimeters) of the fitball, and in the second - the person’s corresponding 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 is marked with the maximum allowable weight of a person. You can jump, lie on your fitball - it will not burst)

There are several types of fitballs:

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

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

Fitball exercises. I want a slim and fit body!

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

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

I offer you some useful video exercises on fitball. Full body exercises:

Fitball exercises for weight loss. Very vigorous workout

Do you play fitball? What results have been achieved?