Poses on a fitness ball. Exercises on a gymnastic ball for weight loss

Any type of fitness sooner or later begins to get boring. In order not to lose the desire to exercise yourself, you need to introduce something new into your training. One of the exercise machines that will help bring such novelty to your workouts is a fitness ball.

Bright, big - you can choose a fitness ball of your favorite color. Training with him will bring you a lot of new experiences. This simulator is universal. It is used in both regular fitness groups and pregnancy groups.

Before we begin describing the exercises in which a fitness ball is used, let's figure out how to choose this ball of the right size and appropriate quality. The effectiveness of the exercises performed will depend on the size and quality.

When choosing this ball, pay attention to the density of its shell. Fitballs with a shell that is too thin can simply burst under high pressure. You need to choose a fitness ball that can support up to three hundred kilograms of weight. It is also important to choose right size this ball.

When choosing the size of the ball, you need to focus on your height:

• For women with a height of up to 170 cm, a ball with a diameter of 0.55 m is suitable.
• For women with a height of 170 to 180 cm, a ball with a diameter of 0.65 m is suitable.
• Tall women, whose height is 180 cm and above, need to choose a size where the diameter is 0.85 m.

It is very easy to check whether a fitness ball is suitable for you personally. To do this you need to sit down on it. In this pose, pay attention to the angle of your hips, knees, and feet. If the ball size is correct for you, this angle will be 90 degrees.

Advantages of exercising with a ball

To further ignite your enthusiasm for exercising with this machine, let's list the benefits of such exercises:

1. In order to stay on the fitball, a person needs to keep almost all the muscles of his body tense. As a result, muscle groups are worked out better than when the same exercises are performed simply on the floor. The process of losing weight is more intense, the body burns more calories. At the same time, during classes a person feels minimal additional stress.
2. The advantage of exercising with a fitball is that people who are prohibited for health reasons can exercise on it. common species training. During sports, the cardiovascular system actively works, blood pressure rises, this is not beneficial for all people. So, those for whom this is not useful are always looking for more soft options classes, and training with a fitball is one of them.
3. An important advantage of such activities is that they relieve the load on the spine. Sometimes people can't do fitness just because their back hurts a lot after working out. When you lie down on a fitness ball, your spine is automatically fixed in a comfortable position, while the load is minimal. Such workouts are good for your back. They gently train the muscles of the spinal column.
4. People with great overweight It can be difficult to train normally. Exercises on the ball excellent remedy for weight loss. Even having a large number of excess weight you will be able to last the entire lesson.
5. Exercises with a ball are incredibly useful for pregnant women and mothers with babies.

Exercises

We believe that you are inspired enough to start practicing with a bright ball. This can be done both in an aerobic group and at home. We will present basic exercises with a ball.

These exercises are aimed at all muscle groups at once; they will help well in losing weight:

1. We do push-ups.
   The ball should be under our knees. The hands rest on the floor. The torso and thighs remain parallel to the floor. We begin to bend at the elbows so that the chin touches the floor. When we go down, we inhale, exhale as we go up. Push-ups are incredibly effective for the entire body, with the arms, abs, and chest working the most. Such exercises perfectly develop endurance, which is also important for losing weight.
2. Let's stretch.
   You need to get down on your knees. At the same time, we place our hands on the ball that is in front of us. Using our hands, we roll the ball slowly forward and reach for it. Maintain body balance. These exercises are good to do at the end of a workout to relieve tension from your back.
3. Strengthening your back and abs.
   We lie on the floor with our backs. Bend your knees and place your feet on a sports ball. Make sure your legs are at right angles. Place your hands under your head. Raise the body and reach for the knees, then return to the original position. This exercise is good for losing weight in the abdominal area.
4. Plank.
   We lower ourselves onto the fitball with our stomach, while raising our legs, reaching the maximum horizontal position bodies. In this position, we try to maintain body balance, count to ourselves to 10. Then we return to the original position. With this exercise, the process of losing weight starts, all muscle groups are tensed.

Exercise effectiveness

So, now you know another way to diversify your sports activities. Now you can choose the right fitball for yourself.

For those who have just started their weight loss process, ball exercises are ideal option. Such a bright simulator turns complex exercises into a game, making classes more fun.

Hello, dear readers of my blog! Let me start with a question: do you have any friends who have tried everything to get rid of their tummy? Oh yeah! This is a problem for many, even slim people. and diets don't last long desired result. I propose to consider exercises on a ball for losing belly fat. I myself practice with this miracle ball and the effect makes me happy.

“It’s difficult to remove me, easy to grow out and impossible to retract” - a joke about excess deposits in the abdominal area. It's funny for some, but for others it's an insurmountable problem.

If you want to lose weight and tone your muscles, I recommend training with a fitball. What are the benefits of playing with a ball:

• Improved coordination of movements. Believe me, at first it is difficult to stay on the ball. You have to balance and maintain balance all the time. This helps develop control over your body.
• All muscle groups are involved. Even if you just sit on the fitball, it tries to slip out. You need to constantly strain during training. These efforts help to lose weight in problem areas, including the abdomen and sides. Add special clothing to the training to enhance the effect and the results will be noticeable twice as fast.
• Posture alignment. Exercises on a fitball involve static and aerobic exercise. Taken together, such loads strengthen your posture.
• Strengthening ligaments. Muscle strength depends on strong ligaments. Systematic exercise on the ball allows you to make your ligaments and tendons strong.
• Development of flexibility. Training with a fitball helps stretch and lengthen muscles. This property of the muscle corset gives flexibility to the entire body.
• Burning calories. Active training with constant muscle tension contributes to successful weight loss " difficult places": hips, abdomen, sides and legs.

Features of training

Fitness instructors say aerobic and cardio workouts are best physical activity to get rid of excess fat deposits.

Many years of research have proven: There are benefits to playing with a ball. Let's look at them.

• helps to perform movements with greater amplitude and forces you to keep your muscles in constant tension. This has a beneficial effect on joints, ligaments, tendons, muscle corset, and circulatory system. This is an excellent prevention of cardiovascular diseases.
• exercises significantly reduce the impact force on the lower limbs (as happens when running and aerobics on the steppe). Therefore, fitball aerobics is indicated not only for overweight people, but also for those suffering from varicose veins and the elderly. For those who have injuries to the knee and ankle joints, such training is even recommended.
• easy to practice at home. All you need is to buy a ball according to your height.

5 effective ball exercises

This workout is called interval training due to the alternation of loads on the exercise ball for the abdominal muscles and cardio approaches. Perform training at intervals of two days. One day – ball training. The next day - cardio (simple walking outside, cycling, or).

Interval exercise is much more beneficial because... burn as much as 20% more calories

The program lasts 2 weeks. Just 14 days and a loss of up to 2 cm in the waist is guaranteed with strict adherence to such a superset.

It is necessary to alternate exercises on the ball to remove the belly. To do this, we connect cardio approaches. Don't be alarmed that cardio seems to take so long. You can simply or climb the stairs several times. And if you have a simulator at home, then watch your favorite program for 40 minutes.

Basic Rules

The most important thing when exercising on a fitball is to constantly pull your abdominal muscles inward and keep them tense. They sat on the ball, straightened their back, and pulled their stomach inward. This is necessary to Bottom part the press also worked. Otherwise, it will turn out that the upper abs are pumped up, but the lower abdomen remains protruded.

Work to the best of your ability. Don't try to do everything at once and quickly. Try to feel your muscles. It won't work at first, but don't worry. With every training they will respond to you. Therefore, we do everything slowly and deliberately.

1. Let's start with a light warm-up for 10 minutes;
2. Repeat each exercise 12-15 times;
3. Rest 2 minutes between exercises. This does not mean that you can lie down or sit down. Active rest - squat a little, jump, walk in circles :) Thus, burning calories and accelerating fat loss is guaranteed.

I work out with a fitball without shoes and on a special gymnastics mat. This way he slips less and tries to escape.

To help you, I offer a little training for a more complete understanding of the movements. I attach a photo to each description.

Reverse crunch

This load is designed to work the abdominal area, oblique muscles and thighs.

Lie on the mat, legs bent at the knees, fix the fitball with your feet (A). Clasp your hands at the back of your head. Lift your shoulder blades off the floor and twist. Reach your chest towards the ball (B). In this case, the chin should always be at a short distance from the chest.

Plank

The abdomen, biceps, and upper thighs are trained. It is not easy to do correctly, but it is very important.

Place your knees approximately 20 cm apart. Moving the ball away from you, rest your forearms on the ball (A). For beginners, you can move the ball away from you by about 60 0. In this position, tighten your abdominal muscles for 5 seconds and relax. Only 12-15 repetitions. Don't let go of the ball.

For advanced– lift your legs off the floor and hold the bar suspended (B). At the same time, it is important to stretch your body in one line and not bend in the lower back.

Twist on the ball

If you do it correctly, then at the end of the session your abs should “burn” from tension. If you achieved this, everything was done conscientiously, well done!

Sit on the exercise ball and lean back a little. The gluteal muscles and lower back will be fixed on the ball. Start reaching up and twisting. The hands are either fastened at the back of the head (A) or crossed over the chest (B). Repeat 12-15 times.

Complex option: the same source, twist with your leg straightened 12-15 times, then change your leg - and repeat.

Push ups

The starting stance is the same as for regular push-ups, only throw your legs on the fitball (A). Slowly lift your pelvis up. The ball should be coming towards you. Freeze in the final position. The fulcrum points are the palms and toes. Keep your back straight. Linger in top point for a few seconds (B), then to the original one. 12-15 times is enough.

Skier

Super functional technique - all muscles work, ligaments are strained. The starting position is the same as for push-ups. Only your knees rest on the fitball. Do not arch your lower back, keep your back straight (A).

It's similar to a push-up, but it's even better. Begin to alternately pull your knees toward your shoulders (B). First to the right and again to the starting position, then to the left - again to the stance. On each side 10-12 times.

Can be made more complicated: at each end point, when pulling yourself towards the projectile, freeze for 5 seconds. Keep it up, don't be lazy! When I'm having a hard time, I imagine how beautiful my abs will look later. Imagine buying a dress one size smaller. It is important to motivate and set yourself up to move on.

Errors during classes

• If you are very uncomfortable, you may be using an implement that is not the right size for you (see plate above);
• Use your abdominal muscles to work the ball;
• Keep your shoulders straight, do not press them in;
• The back is always straight. There should be no deflections. Otherwise, you can damage or even tear your back.
• Holding your breath. One of the common mistakes is when it’s hard, you hold your breath. Breathe. During exercise, oxygen must enter the body. Otherwise, you may feel dizzy.

And be patient. If you stick to this schedule for 2 weeks, you will see results. If at first you can’t do exercises on the ball 3 times a week, then start with two. Instead, add more walks or any other cardio workout.

Video – training on the ball

For beginners, I advise you to start training with the program from Elizabeth Garcia. On own experience tested - useful tips, a well designed system. And the abdominal muscles really “burn” after such exercises. The trainer explains everything clearly and calmly. I love this type of training because it doesn’t put a lot of stress on the joints. In her program, she focuses specifically on losing belly fat. After 2 weeks of such training, my stomach became more toned and I even started to get six-packs :) I even brought my ball to Thailand to practice.

Watch the video and give me feedback on your results.

Friends, if you liked the information and found it useful, recommend it on social networks and good luck to you! Be beautiful and healthy!

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

The meaning of fitball training

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

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

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

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

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

Fitball training is called functional.

A little history

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

Today, fitball helps relieve acute periods of spinal diseases (hernias, osteochondrosis) and even partially helps cure them. Naturally, a fitball cannot restore deformed cartilage, but it can strengthen the right muscles, which will become a support for the spine - it’s easy!

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

Fitball exercise groups

We present the most full classification exercises using a fitness ball:

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

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

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

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

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

Fitball training for strength, flexibility, coordination

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

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

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

Maintaining balance

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

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

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

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

Warm up on fitball

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

A set of exercises for beginners and not only

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

Rotate your hips

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

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

Step march!

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

Walking

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

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

Squats

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

Raising the pelvis

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

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

Perform 15-20 times.

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

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

Hyperextension on the ball

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

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

Do the exercise slowly 15–20 times.

Press on the ball

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

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

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

Dumbbell press and flyes

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

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

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

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

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

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

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

What muscles will the fitball pump?

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

Advantages and disadvantages

From positive aspects it is worth noting:

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

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

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

Contraindications

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

Which ball is right for you?

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

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

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

You can also select a ball using the height grid

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

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

Scheme of classes and types of exercises

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

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

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

Back exercises

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

Exercises for the abs

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

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

Exercises for legs and buttocks

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

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

Examples of workouts

Home workout

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

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

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

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

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

Workout in the gym

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

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

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

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

Normalization of approaches

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

Music for classes

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

Common Mistakes

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

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

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

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

Balls come in three diameters, which in turn depend on a person’s height: 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 height between 180-202 cm. Yes good rule which will help you choose a fitball suitable size: Sit on the ball and make sure your hips and knees are at right angles to the floor - the ball is ideal for you.

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

Exercises with a fitball for the lower body

1. Squats with an overhead exercise ball

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

2. Squats with a fitball against the wall

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

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

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

4. Exercise with a fitball for the hips

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

5. Squat with outstretched arms and fitball

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

6. Lunges with a gymnastic ball

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

7. Reverse hyperextension

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

Exercises on a fitball for the upper body

8. Push-ups on a fitball

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

9. Stand while lying on a fitball

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

10. Rolling out the fitball

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

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

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

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

12. Triceps push-ups

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

13. Wedge

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

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

14. Corner with fitball

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

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

16. Exercise with a fitball for the abs

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

17. Knee bend

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

18. Knee Raise

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

19. Step into the sky

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

20. Side bends

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

Based on materials:

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