Physical exercise with a fitness ball. Single leg lunge squat

Fitball is a universal sports equipment with which you can perform many exercises, and on a variety of muscle groups. It is used both in the main workout at home, and for exercises that are a warm-up.

How to choose the right fitball for yourself?

Surely, when you came to the gym, you noted that not every fitball was equally convenient for you to perform certain exercises. Indeed, this is true, and in some cases a person will not even get tired properly due to the fact that the fitball was chosen incorrectly. Perhaps even here it’s not about the quality of the ball itself - the ratio of the growth of the person himself and the fitball does not match.

There are two important points that you will need to pay attention to when buying:

1. The ball must be made of a hard material and must be inflated by the time you try it. Necessarily. Otherwise, there is every chance to get a ball that actually lets air through. It is logical to assume that with this approach you will not, under any circumstances, conduct an effective workout. Never buy it without first tasting it by touch, although this is easy to do. It will be enough to sit on the ball and evaluate your feelings. Not good if the landing is equivalent to the location on the feather bed - the fitball must be hard. Otherwise, you will not only not bring any benefit to your health, but also risk damaging the projectile itself (especially if your weight exceeds 100 kg);
2. It is equally important to observe the ratio of growth and size of the fitball. In order to get the maximum benefit from training, it will be necessary to proceed from the following formula: human height - 100 = fitball diameter.

A set of exercises, the implementation of which will bring results in the shortest possible time

One important point that you will need to clarify before you begin to perform a set of exercises using the Swiss ball - they must all be performed in a superset. This means that there should be no break in the exercises - different types are done right after each other. This will provide the maximum load on the cardiovascular system and burn the fats that you want to get rid of.

Before you begin to perform this set of exercises, you will need to jog (or work out on the orbit track), 7-10 minutes are enough, nothing more. In order to prepare the body for the upcoming process.

We swing the rectus and oblique abdominal muscles - twisting

This exercise is performed as follows:

1. A person sits on a fitball in such a way that only the buttocks and a small part of the lower back are on it. At the same time, the legs should be extended forward, shoulder-width apart or slightly wider. Hands behind the head. At first, while you get used to this set of exercises, you should perform it in front of a mirror, it will be easier to keep track of yourself and avoid purely technical mistakes. It is very important to observe exactly this starting position, so that later you do not have to eliminate the stretching of the back;
2. The first movement is that you are trying to reach your feet with your head. It is clear that you will not be able to carry out this intention (few gymnasts are capable of this), but it should be carried out in this way. There is a tension of the rectus abdominis muscle, which, when getting rid of excess weight, will give you the desired cubes of an impeccable press;
3. This is followed by a tilt to the side - the hands are also in the castle behind the head, but only now you deviate not in the center, but to the right. Trying to reach the right foot with your head - your attempt will most likely not be successful, but the exercise technique will no doubt be absolutely correct;
4. Similar movements will need to be repeated with the left side. Such exercises perfectly work out the oblique muscles of the abdomen - you get rid of fat from the sides, the so-called "ears".

Movement to the other side

This is where the approach ends. It will be necessary to do such “triples” of 30-40 repetitions, 5 sets each, but these approaches should alternate with other exercises. Another point - there should not be a break in which you will not do anything, but in principle it is needed (just at this time you will do another exercise). The ideal option is to reduce and raise your hands with dumbbells, lying on the floor. It's very simple - hold the dumbbells on a straightened arm and move them from the point of contact with the floor to the point of contact in front of your face (it turns out a 90 degree angle of movement). Such 10 - 15 repetitions and back to the fitball.

We work with the "lower" press

Removes all wrinkles from the lower abdomen, destroys fat deposits. For maximum efficiency, it is worth putting a metal disk on your stomach during the exercise - thanks to this, your muscles will be in constant tension. The exercise itself is carried out as follows:

1. Starting position - lying on your back, wrap your feet around the Swiss ball and ensure maximum tension in the abdominal muscles. Throw your arms back, hold dumbbells or a pancake so that there is no temptation to help yourself during the exercise, thereby reducing its effectiveness;
2. Raise the fitball to the maximum height - it is advisable to reach it to your face. In this case, it is very important to ensure that the legs do not bend at the knees. Otherwise, the entire effect of the exercise will be leveled;
3. Make sure that the full range of motion is performed - grab the fitball with your feet at the moment when it is still on the floor and raise it to the limit, and then just as carefully return it to the floor, never bending your knees. The exercise is done slowly, without haste. Do not try to engage in self-deception and make it easier for yourself - you should feel how each of your muscles tenses, and throughout the entire exercise.

Do these repetitions 20 times, 5 sets each. A break between this exercise and the next one can be a skipping rope, so that you can additionally “warm up” the body.

Push-ups with feet on the fitball

The final exercise, which is the most difficult of all listed. It is done as follows:

1. Starting position - lean on the fitball with your fingers, and with your hands (even better - with your fists) rest on the floor. At the same time, strive to become in such a way that the buttocks are as raised as possible in order to ensure the maximum load on precisely those muscle groups that will need to be strained;
2. Perform push-ups in such a way that the body of your body reaches the floor without bending. In order to lose weight as soon as possible, try to ensure the maximum load - at the bottom point, when you feel the maximum tension, stay for 10 seconds;
3. After you do one push-up, return to the starting position, and stay in it for 3-4 seconds in order to restore breathing and heart rate.

It is advisable to perform 15-20 push-ups, the number of series will also be 5. An exercise that can be done during a break is raising legs on uneven bars. It is done as follows - go to the uneven bars and fix your body at the top point (stretched out on your hands). After that, lift your legs to the level of the lower back (perform leg swings). Ideally, do 5 reps. You can do less, the most important thing is that you feel muscle tension - without this, in any way, the exercise loses all its effectiveness.

Important note!

Many people believe that intense exercise with a fitball will replace your diet. This is a dangerous delusion, since no amount of training, in principle, can replace it, and allow you to eat whatever you want. The strictest diet combined with intense exercise is the guarantee of the result.

Supersets exclusively with fitball exercises

The versatility of this sports equipment allows you to use it to perform complex exercises for all muscle groups. Below are six exercises that are done one after the other, without interruption (3 series each - superset):

1. Fitball squats against the wall. It is necessary to fix the ball with the wall with your back and perform deep squats, and then gradually straighten up. The number of repetitions is 10, then immediately proceed to the next exercise;
   
2. Reverse hyperextension. It is necessary to lie on the fitball with your stomach (so that its edges are under the costal arch) and take the emphasis while lying down, and then perform leg raises with back arching. 10 repetitions;
   
3. Squats with a fitball located above your head. Bend your back, lift the fitball on your hands, legs apart. In this position, perform squats, the number of repetitions is 10;
   
4. Fitball push-ups. It is necessary to lean on the fitball with your shins and feet, slightly bend your torso up and do push-ups, the recommended number is 10;
5. plank. Place your arms bent at the elbows on the fitball, legs apart. In this position, you must be at least 30 seconds (static load is performed);
   
6. hyperextension. Lie down on the fitball with your stomach, hands behind your head in the castle. Perform flexion and extension exercises with the upper body, the number is 10.

If this set of exercises was aimed at strengthening the muscles of the back, then the following superset allows you to work out the muscles of the arms, chest and abdomen:

Three such supersets will need to be performed, with a break of 1 minute between each.

0 3504 1 year ago

Fitball or gymnastic ball has long occupied a special place in fitness training. It is easy to use, and exercises with a gymnastic ball effectively affect all muscle groups. Pregnant women, people who want to adjust their figure, just sports fans can use the fitball in their training. After all, the methods of its application and the set of exercises directly depend on the purpose of training.

Benefits of training

The advantages of training with a gymnastic ball are as follows:

Cause	Why?
Great tool for weight loss	In the process of training on a fitball, you have to not only work out the desired muscle group, but also maintain balance. And this means using other muscles, respectively, to load the body more and burn more calories.
Efficient work of the core muscles	The muscles of the abdomen, back, lower back and buttocks work like clockwork here. At the same time, not only muscles visible to the eye are worked out, but also deep ones that did not take part in standard training.
Development of many abilities of the body	Coordination, vestibular apparatus, flexibility and plasticity - classes on the ball develop all these skills. Even simple elements develop a sense of balance and balance.
Delicate back work	Exercises on the gymnastic ball for the back safely strengthen the back muscles. The lower back is not loaded, the traumatic load on the back is minimal. Fitball is even recommended as a set of exercises that can relieve pain in the spine: the spinal column is unloaded, posture improves, and intervertebral discs regenerate.
The gymnastic ball is suitable for recovery after injuries of the lower extremities, it will not hurt with varicose veins and damaged knee and ankle joints.
Availability	Children and adults, the elderly and pregnant, overweight and far from sports - the gymnastic ball is available to absolutely everyone.

In addition, exercises on the gymnastic ball will diversify your workouts, improve your mood, and relieve stress. Only this projectile contributes to the coordinated work of the vestibular, motor, tactile and visual apparatus.

Exercises on a gymnastic ball for weight loss

As a complex aimed at reducing body weight, circular training is perfect. The elements here are built in such a way that they allow you to work out all muscle groups in one circle, aimed at getting rid of excess calories. The effect of the training is also that the rest between the elements is not provided.

So, for weight loss, you can perform a number of the following exercises:

• Lifting the pelvis. Lie on your back and place your feet on the ball. Raising the pelvis, slowly roll the ball towards you. At the maximum point, we linger for a few seconds. We do ten repetitions. The buttocks, legs, lower back and abs work here.
• Tilts. Clamping the ball between your legs, lie down on your back. We raise our legs together with the fitball. Alternately tilt the legs in different directions. The top of the body should remain on the floor. Twelve repetitions will be enough. The same muscle groups are involved as in the first element.
• Twisting lying. We throw our legs back on the ball and pinch it with them. We put our hands under our heads. Holding the fitball, pull the knees to the stomach. By the end of the twelfth repetition, the press should literally burn.
• Push ups. We do the usual push-ups from the floor, while laying our feet on the ball. Ten repetitions will work your arms perfectly.

• Sitting push ups. We continue the load on the hands - the triceps are connected. We squat on the edge of the fitball, leaning back on it with our hands. We start slow squats. You will also need 10-12 repetitions.

Tip #1! To prevent the ball from rolling away, you can lean it against the wall.

• Leg raises. Let's move on to the buttocks and legs. We lie down facing the floor, rest our palms on the floor, and lay our ankles on the ball. We begin a slow alternate leg raise. Each limb should be given fifteen repetitions.
• Twisting lying with your back on the ball. Lie down on the ball with your arms crossed over your chest. We begin slow rises to a sitting position. For ten repetitions, the press and lower back will have time to work.

Tip #2! To keep your balance, you can roll back slightly when lifting.

It is advisable to make three such circles, resting between them at a minimum. This set of exercises on the gymnastic ball will strengthen all the muscles necessary to maintain the perfect shape of the skeleton.

Technique for performing elements for the back

Exercises with a gymnastic ball for the spine are aimed at aligning the spinal column, increasing its flexibility, strengthening the spinal muscles and preventing curvature. The complex will not only relieve tension and strengthen muscles, but also increase joint mobility.

You can do some of the following exercises:

• Movable hip joints. We sit with a flat back on the ball. We ride the fitball in different directions and back and forth, describe circles with our hips in different directions and begin to gently jump on the ball. All about everything - five minutes.
• Stabilization. We remain sitting on the ball with arms spread out to the sides. We raise the left leg and begin to jump on the ball and roll on it in different directions. The right leg will act as a stabilizer. We change the leg.
• Spinal extensors. We lay down on the ball with our stomach, stretching our arms at chest level. With straight legs we rest against the wall. On inhalation, raising the chest, open up. At the same time, we compress the shoulder blades, and spread our arms back. As you exhale, lower your hands in front of you. The legs remain straight throughout the exercise. Ten repetitions will be enough.
• Alignment. We squat down, placing our hands on the ball. Exhaling, roll the ball away from you. The spine is stretched along with the ball as much as possible. With a breath, we return to the starting position. Also ten times.
• Side hood. We sit on the fitball. Leaning to the left, we extend the outstretched right arm above the head. We do the same on the other side. Here it is important to stretch the lateral muscles as much as possible. For each side, you will need ten repetitions.

Training will not only restore the mobility of the back muscles, but also relieve pain. At the same time, in the early stages of back diseases, with the help of a fitball, their further development can be prevented.

Exercise technique for the press

Simple and effective, they keep the muscles in good shape and make it possible to make the figure beautiful and embossed. The complex of elements on the fitball can be as follows:

• Rolls. We take a position as for push-ups: we rest our hands on the floor with our palms, we put our ankles on the ball. Carefully stepping with our hands, we move back on the ball so that it is under the stomach. Legs should always be kept straight and not lowered to the floor. Stepping forward with your hands, we return to the starting position. Repeat until slightly tired.
• Twisting sitting on the ball. Sit on the ball with a straight back. We take small steps with our feet forward so as to lie on the fitball with the shoulder blades. We hold our hands behind our heads. Twenty repetitions are enough.
• Twisting in turn. This is where the oblique muscles work. We lay down on the ball with shoulder blades, bending our knees. The arms are spread wide apart, the feet are flat on the floor. We make turns of the entire body, first in one direction, then in the other direction. We connect hands on turns. We do fifteen turns in each direction.
• Twisting, raising legs. We lie down on our back, throw our legs on the fitball. Placing hands behind the head, we begin to pump the press. We do half of the training with bent legs, the other half with straight legs, as different abdominal muscles work.
• Hyperektensia. We train the lumbar. We lay down on the ball with our stomach, closing our hands behind our heads. We stretch the body in a line, rest the toes on the floor. We tilt the body forward down, and then as far back as possible. We return to the starting position in one line. We do three sets of ten times.

Fitball is an excellent projectile for pumping the press. The main thing is consistency, and the result will not be long in coming. The gymnastic ball is also good because, while working on the abdominal muscles, we also connect the buttocks, hips, back and legs to the training.

Contraindications to work on fitball

A gymnastic ball is a universal projectile that has practically no disadvantages in use and contraindications. With caution and with prior consultation with a specialist, classes should be carried out:

• in the first trimester of pregnancy;
• with diseases of the cardiovascular system;
• with herniated intervertebral discs;
• with curvature of the spine.

For everyone else, classes are not only shown, but also useful.

How to choose a fitball: a few practical tips

There are several parameters that you need to pay attention to when choosing a gymnastic ball:

• Seams. They should not be obvious, otherwise, during training, they can rub the skin and, accordingly, reduce the effect of training.
• Material. To avoid allergic reactions, antistatic agents must be present in the product.
• The size. As a rule, balls come in 55 cm, 65 cm and 75 cm. You need to select the size based on the height of the student. The first are suitable for height 149-164 cm, the second - 164-171 cm, the third - above 180 centimeters.

Tip #3! When choosing a ball, sit on top of it. Hips with knees should form a right angle with the floor surface.

• "anti-break" function. When buying, pay attention to the abbreviations: ABS, BRQ and "anti-rupture system". This indicates that the ball cannot suddenly break.
• The weight. Pay attention to the maximum possible weight that the gymnastic ball can withstand. This is true for obese people and athletes who want to engage in fitball with large weights.
• Pump. The presence of a pump in the kit greatly simplifies the procedure for using the ball. Otherwise, you will have to look for him, because. you need to inflate the ball yourself. When inflating, make sure that the air is evenly distributed.

Conclusion

Exercises on a gymnastic ball can replace any workout. Competently compiling a complex of elements, you can pump up the necessary muscle groups, lose weight or recover from injuries. Fitball is a universal simulator that will suit any person. And you can practice it at home and at any time. The ball can also be easily taken with you - just deflate it and put it in a box.

A gymnastic ball, fitball, Swiss ball is a gymnastic apparatus that helps to improve the figure, pump up the necessary muscles, and also lose weight. Moreover, unloading exercises with it can be done at any age, after injuries, to pregnant women. To lose weight, you need to follow a carbon-free diet, as well as doing exercises on a gymnastic ball, which help burn excess calories.

Fitball properties

Fitball selection

You need to choose a ball according to growth - up to 150 centimeters, the ball should have a diameter of 45 centimeters, respectively, a height of 150 - 160 centimeters - a ball of 55 centimeters, 165 - 180 centimeters - a ball of 65 centimeters, with greater growth, you need to use a ball with a diameter of 75 centimeters. If there is no centimeter, you need to sit on the ball, the angle between the thigh and lower leg should be straight, you need to sit comfortably. Here, the properties of rubber and the weight of a person are also taken into account - after all, the ball should not bend too much, but still be soft enough for comfortable sitting on it.

The color doesn’t really matter, but you should like it, because there are bright and more neutral, matte colors and shiny ones. Handles are needed for jumping exercises, if you plan to use them for sitting, you need a massage relief (pimples on the surface), which, in addition to massage, also prevents the ball from rolling too freely.

For greater effect, the gymnastic ball needs strong pumping, then it becomes harder, elasticity will lead to more efforts that need to be applied to maintain balance. Choose high-quality balls that are equipped with an explosion protection system when the surface breaks, then even intense training will be safe.

Workout

Weight loss exercises are designed to work all parts of the body, they can be done daily, or every other day. With training three times a week, weight loss should be about five kilograms per month. To relax, you can jump around the room between exercises, for such an activity it is better to have a ball with handles.

1. Warm-up, walking exercises - side steps, turning the ball in your hands (hold at shoulder level) in the direction of movement, 30 times. Walking in place with high knees - 60 times. Walking, raise the ball above your head, squat 15 times with the ball at arm's length. To relax, jump around the room on the ball.
2. Hip training - while standing, hold the ball as hard as possible with your hips in a standing position, hold the position, keeping your back straight and pulling your stomach. Jump 20 times on toes without releasing the ball, do four sets.
   
3. Buttock lift - put one foot on the ball and sit down on the second leg 10 times, pulling in the stomach, repeat on the other side.
   
4. Place your shins on the ball and push yourself off the floor five times with your palms wide apart and five times with your palms shoulder-width apart.
   
5. Place your feet on the ball, palms of your hands on the floor, pull in your stomach, bring your shoulder blades closer to each other, stretch with a string and hold on for a minute. For the second minute, stretch your arms up alternately, maintaining a straight body position. For the third minute, place your toes on the ball and try to make an upward angle between your legs and body, slowly straighten up again.
   
6. Slimming the abdomen - lie on your back, hold the ball between the shins of the legs. Pull the ball to your chest, take it in your hands and put your hands behind your head, touching the floor with the ball. Work to exhaustion, determine the number of approaches yourself, based on your capabilities.
   
7. Lying on your back, hold the ball with your calves and, with tension in the abdominal muscles, pull it to your chest, trying to simultaneously raise your head and shoulders.
   
8. Put your elbows on the fitball, toes on the floor and straighten up. Roll from palms to elbows and vice versa, keeping the body in a straight position.
   
9. Feet on the floor, sit on the ball. Put your hands behind your head and slowly roll the ball to the shoulder blades, so balance for a minute, then take turns raising one leg, on the other try to maintain balance.
   
10. Standing in emphasis on the hands, the ball is under the shins. We bend one leg and roll the fitball to the shoulders with the knee, return to the starting position.
    

Of course, classes are effective not only for weight loss, but also in general for improving health and raising tone, mood, and overcoming stress. Be sure to do a warm-up, warming up the muscles, do stretching exercises after class. Exercises should be performed 10-15 times. Between exercises or approaches, you need to train your heart - run, jump with a rope or simply jump on a gym ball with a handle, then the efficiency and speed of losing weight will increase significantly.

What are these big inflatable balls that take up all the space around in the gym? Gym balls (also called exercise balls, balance balls, swiss balls, fitness balls, or fitness balls) are about more than just enjoying sitting or jumping on them - exercise with a fitball is a great way to increase strength, cardio endurance -vascular system and learn to keep balance. By performing basic exercises on a weight loss ball (for example, push-ups, squats, planks) on an unstable surface, the muscles get more return on resistance. Exercise balls are also great for getting back in shape after an injury because they can reduce muscle and spinal tension during certain movements. Fitness ball exercises for weight loss are quite simple and effective for home workout.

In order to get the most out of this inflatable wonder, it is important to choose the correct size.

Note: Some of the exercises below have used larger or smaller balls. For most exercises, it's best to have an appropriately sized exercise ball.

The 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. a rule that will help you choose the right size fitball: sit on the ball and make sure that the hips and knees are at right angles to the floor - the ball is perfect for you.

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

Fitball exercises for the lower body

1. Squats with a fitball over your head

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

2. Squats with fitball against the wall

Let your quadriceps work during 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, slowly squat down until your knees are 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 exercise ball leg exercises at home. They may look ridiculous, but they seriously work the hips, lower back, and inner thighs. Stand up straight and place the ball between your legs so that the center of the ball is at knee level (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 a fitball that is not so perfect for you in size. A larger ball will make the exercise more difficult, while a smaller ball will not put much strain on the hips. Beginners can also use a chair or a wall for balance.

4. Exercise with a fitball for the hips

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

5. Squat with outstretched arms and fitball

Heat up your blood with slow, deep squats that work your arms and abs as well as your legs. Hold the ball with outstretched arms somewhere at face level. Squat, while doing this, move the ball to the left side, just above the left leg. Hold this position for three slow breaths, then return the ball to straight ahead and return to a standing position. Do the same only on the right side. For best results while squatting, keep your arms straight in front of your torso and try to squat lower. Try doing 10 to 15 reps to get your arms, core, and legs in top-notch shape.

6. Lunges with a gymnastic ball

Ready to maintain balance at the highest level? In a standing position, place the ball behind you and place one foot, sole up, on top of the ball. Step forward 15 cm with your other leg, and bend both knees into a deep lunge position. Make sure that the front leg, bent at the knee, does not rest only on the toes. (You can use a chair or a railing to help balance.) This challenging exercise will test your balance as well as your strength, so do 8 to 10 reps (or as many as you can do depending on your fitness level). shape) on each leg.

7. Reverse Hyper

And last but certainly not least exercise for working on the gluteal muscles. Starting position, lying on the ball with your chest, fingers and toes rest on the floor. Roll forward until your arms are in line with your shoulders and your hips are directly in contact with the ball. Connect closed legs and abdominal muscles to work, lift straight legs up until they are level with the body. Hold this position and then repeat. Try to do 12 to 15 reps before hitting the floor.

Fitball exercises for the upper body

8. Push-ups on a fitball

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

9. Stance, lying on a fitball

Add the intensity of a standard stance to this exercise. If you learn to use the instability of the fitball to your advantage, then your shoulders and arms will get extra hard training. Rest your elbows and forearms on the fitball (to complicate this exercise, try to do it on straight arms), one leg extended behind. Take a step back with your other foot so that your feet 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 muscles. Kneel behind the ball, place your palms on top of it. Slowly push the ball forward with your arms until your triceps are on top of the ball, legs almost fully apart at the knees on the ground.

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

Feel pressure on your knees? Place a towel or yoga mat underneath. Focus on maintaining the correct straight posture for 10 reps.

This is a very effective exercise for the back on the fitball. Start with your belly and hips on the ball, legs extended straight back (toes pointing down). Hold onto the ball with your hands for balance. If this position is difficult to maintain due to slippery shoes, try leaning your feet against a wall. Raise your chest high (as in yoga "cobra"), hands on the back of the head. Hold 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 a fitball exercise - 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 so that they are a few inches in front of the ball. 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 abs for 10-15 reps.

13. Wedge

This super advanced ab ball exercise will have the positive effect of intense sweating. Start in a push-up position (as in exercise 8), but the toes, not the shins, are on top of the fitball. Keep your legs straight, use your abdominal muscles to pull your toes towards your chest. If done correctly, the torso should be in push-up position, the back is straight (no arching or sagging), and the toes are arched towards the ball. This exercise is not for the faint of heart, but give it a go for 5-8 reps.

Core muscles: fitball exercises for the back and abs

14. Corner with fitball

An effective fitball exercise for the press. Lie face up on the ground with your ankles resting on the ball. Stretch your arms towards your legs, lift your torso up so that the body forms a “tick” (V), hips on the ground. Count to 5 in this position (long enough for your abs) 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 fitball, include the abdominal muscles in the process, put your feet on the floor. Raise your knees up and down to bounce as high as possible on the gym ball. Try jumping for 2 to 5 minutes to keep your heart rate up until the middle of your workout (or try this exercise for a fun warm-up!).

16. Exercise with a fitball for the press

Get your abs working with this exercise! Lie face up on the floor with your arms and legs extended. Grab the ball with both hands and hold it over your head. In one smooth motion, raise 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 the 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 extended, palms on the ground under your shoulders. Bring your knees up to your chest until your knees are in line with your hips. Then bring your knees back, repeat 10-15 times.

18. Knee raise

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

19. Step into the sky

Do you want to know where the oblique muscles of the press are located? Try this exercise to get your lateral abs working. Sit upright on the fitball with your feet together. Slowly turn your legs to the right and arms to the left. Don't be afraid to do something wrong: the more enthusiastic, the better the workout! Return the arms and legs back to the center position and repeat 12 to 15 times, alternating sides.

20. Side bends

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

According to materials:

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

A fitness ball or fitball is a unique sports equipment that increases the flexibility of the ligaments, accelerates regeneration processes, improves metabolism and blood circulation in the intervertebral discs, and forms coordination. Ball exercises are indispensable for fitness, as they make all the muscles of a person work. The ball, invented by a Swiss doctor, was used for the rehabilitation of people with problems with the spine, the central nervous system.

To choose a fitball, you need to know the height of the person who will work on it. For teenagers and adults with a height of 150 - 170 cm, the ball should be 65 cm in diameter, if the height is up to 190 cm - 75 cm, for the tallest - 85 cm. talks about its quality. The color and availability of holders are selected individually.

Fitness ball exercises for legs, abs and back

There are many techniques for performing exercises that help to get rid of excess weight, form a posture, make the figure perfect, the abdominal muscles are embossed. Classes charge with positive, relieve tension after a hard day, reduce stress, improve health.

Training with a fitness ball requires a warm-up, because the set of exercises is varied. You can dance, jump, perform rotational movements with your hands. To speed up the elimination of calories, it is important to do a simple run in place between sets. After exercising, it is important not to forget about stretching for relaxation and muscle recovery.

The most common ball exercises:

• Push ups.
• Rolls.
• Raising the legs with the ball.
• Tilts.
• Squats.
• Jumping.

The technique for performing each exercise deserves special attention. You should perform exercises 10-15 times.

An exercise with a fitness ball, useful for the legs, which will also help to make a strong press, activate the muscles of the buttocks: you need to lie on your back, throw your legs on the ball, raise your pelvis up and roll the ball towards you. At the maximum point, stop, linger for a few seconds and roll back to the previous position. For sure balance, you can lean on the floor with your hands.

For the next exercise, the ball must be clamped between the legs, lie on your back, raise your legs, rest your hands on the floor. Tilt your legs to the right without raising your shoulders, then repeat the movement with your legs to the left.

The ideal exercise for strengthening the abs is to be performed on a fitness ball in this way: lying on the floor, hold the fitness ball between your legs, while closing your hands behind your head. Raise the pelvis and legs up, twisting, while pulling in and straining the stomach.

To qualitatively work out the triceps, you need to rest your hands on the ball and slowly do push-ups.

This exercise, performed with a fitness ball, is very useful for the back: sit on the ball, roll down with your body so that the back is halfway on it and the buttocks do not touch. Throw your hands behind your neck, bend back, raise your head with your shoulders, straining your abdominal muscles. Stay in this position for a few seconds and exhale, lower yourself.

Exercises with a fitness ball for slimming the abdomen and buttocks

The following simple exercise with a ball is used by fitness enthusiasts for weight loss: lie on your back, place your legs on the ball, slowly perform a reverse push-up.

Simple exercises with a fitness ball help to lose weight in the abdomen no worse than exercising on fashionable simulators. Set the ball under the front surface of the thighs, without lowering your legs to the floor. Keep your legs together, focus on your arms, stretch your body. Raise the pelvic part high, keeping the knees straight, roll the ball to the socks, tighten the muscles on the stomach. Fix the position for half a minute, lower.

You can work out the buttocks well if you lie on the floor on your back, and place your legs on the edge of the projectile. Raise the right leg as high as possible, then return it back and do the same with the left.

Watch the video for a set of popular exercises with a fitness ball designed for weight loss:

Exercises with a fitness ball for pregnant women, good for the spine

With a fitness ball, there are tons of exercises for pregnant women. Doctors advise doing classes immediately before the birth itself, a few weeks before them, and also to train throughout the pregnancy. The ball helps to keep the body in good shape, cope with additional stress and back pain. Training develops and strengthens the pelvic muscles, which helps to avoid ruptures and serious injuries during childbirth. During gymnastics, the blood supply system is activated, which helps prevent blood stagnation and improves the supply of oxygen to the internal organs. The work of the respiratory tract and blood vessels improves, the heart rate stabilizes.

Exercise with a fitness ball is good for posture and spine. Thanks to them, you can remove the load from the muscles that are near the spinal column, strengthen them. When swinging on a ball, you can cope with back pain. To prevent the appearance of stretch marks, you need to sit on the floor, spread your legs to the sides, leaning forward, pushing the projectile in front of you.

Exercise also helps reduce pain during contractions.

Watch the fitness ball exercises recommended for pregnant women:

First you need to master simple exercises and perform several times. It is necessary to start classes in the early stages of pregnancy, gradually increasing the time of training. Before gymnastics, be sure to do a light warm-up to prepare the body for the load. If pain and discomfort appear, classes should be stopped.

Look at the photo of how to do exercises with a fitness ball during pregnancy:

Main exercises:

• Sit on the ball, touching the floor with your feet, jump.
• Raise your arms and add turns to the jumps.
• Take a position lying on your side, clasp the projectile with your legs, make compressive movements.

It is important to remember that if there are contraindications, then such a complex cannot be performed.

Exercises with a fitness ball for babies and school-age children

With a fitness ball, there are exercises for infants. Classes are held no earlier than two weeks after birth, and not immediately after feeding. When adapting the child to the ball, classes should be short, the baby can not be undressed.

For the correct formation of the vestibular apparatus, swaying on the ball is useful. The baby can make floating chaotic movements, which helps to relax the abdominal muscles, relieves bloating, colic and gas in the abdomen, and improves breathing. Gymnastics has a positive effect on the back, makes the spine strong and flexible, and strengthens the nervous system.

Useful jumping on the ball for nursing women, they will help bounce back after childbirth and keep the muscles in good shape. Doing the exercise with your child will help calm and rock him.

There are a lot of simple fitball exercises for school-age children. They can become a replacement for ordinary morning exercises. With their help, the muscle corset of the child will be tightened, the sense of balance will improve.

Examples of exercises on the ball for school children:

1. Sit on the ball and raise your arms up and down while inhaling and exhaling deeply.
2. Lower your arms, raise them forward, up, to the sides, down.
3. Sitting on a ball, roll from heel to toe.
4. Make rotations of the pelvis.
5. Put your hands on your belt and jump on the ball.
6. Lie on your stomach on the ball, kneel down and, straightening your arms, roll over.
7. Rest your stomach on the ball, straighten your legs, walk forward and backward on straight arms.
8. Lying on your stomach on the ball, spread your arms, raise your legs and hold out for a few seconds.
9. Lie with your back on the ball, spread your limbs to the sides, tearing them off the floor, hold out for half a minute.
10. Lying with your back on the ball, roll back and forth, while resting your feet on the floor, bending and unbending them.

Watch a video with a set of exercises for children with a fitness ball:

By regularly exercising, the child will feel more cheerful and energetic, and his performance will certainly increase.

Variants of fitness exercises with a small ball

In fitness, exercises are also used with a small ball. The benefits of it are undeniable, and in compactness it succeeds. Classes with him during the period of injuries and physical weakness are especially relevant.

Classes with a small ball develop arms, make the buttocks elastic, reduce the volume of the hips, form the abdominals and back muscles. Gymnastics will help you relax, relieve stress and rejuvenate. It is very important that the exercises do not put a lot of stress on the spine, joints and tendons.

There are a lot of training options with a small ball, both simple and more complex. A small ball can be used to perform various sports exercises.

1. Hold the projectile on outstretched arms in front of you or raise it above your head and tilt your body back and forth, left and right.
2. Perform twists, squats, twists.
3. Balancing with the ball in your hands, take turns bending your leg at the knee and bringing it forward.
4. Jump with the ball in outstretched arms, lifting your heels off the floor.
5. Lie on your back, put one foot on the floor, and raise the other 90 degrees.
6. Raise your head, holding the ball in one hand, pass it to the other passing under the raised leg.
7. Change legs and do the same.

These exercises bring the muscles to work and make them work effectively.

Due to the small diameter of the ball, you can:

1. Develop coordination of movements.
2. Start the work of the abdominal muscles.
3. Strengthen leg muscles.

There are a lot of options for classes, the main thing is to find one that suits the complexity and will work for the result.