What can you do with this bulky inflatable ball that takes up so much space at home?
In fact, a fitball (that’s what this ball is called) is an excellent tool for keeping your body toned. You do exercises in precarious position, which also forces you to maintain your balance. And this is an additional load on the muscles.
By the way, exercises using balls are often performed by athletes during the rehabilitation period after injuries. This is due to the fact that the ball helps reduce the stress on the muscles and spine compared to conventional exercises.
Before we get to the training, let's decide on the size of the ball that you will be comfortable working with.
Most balls come in three sizes:
- 55 cm - for those who are 150–160 cm tall;
- 65 cm - for those who are 160–170 cm tall;
- 75 cm - for those who are 170–200 cm tall.
Based on this list, you can choose the appropriate one. Or is there another screening test that will help determine perfect size ball just for you. All you have to do is sit astride the ball. If your thighs and shins form a right angle, then this ball is the right size for you.
When performing the exercises that we will discuss below, determine the number of repetitions and approaches depending on your level of training. We recommend performing 3-5 sets of 10-20 repetitions of each exercise. Start with a small amount and then build up the load.
Are you ready? Let's go.
Lower body exercises
This group of exercises is designed to work the core muscles of the legs.
1. Squats with a ball over your head
This exercise is based on regular squats, the only difference is that you hold the ball above your head with outstretched arms.
2. Wall Squats
This exercise uses a ball to support your back. During the exercise, it should move from the lower back to shoulder level.
3. Squeezing the ball with your thighs
It may look funny, but the exercise works great on the thigh muscles and lumbar region. Squeeze the ball to maintain balance. Hold this position for 30–45 seconds.
For this exercise, it is better to use a smaller ball than a regular one.
Lie on the floor, extend your arms perpendicular to your body. Place the lower part of your shin and heel on the ball. Using your abs and buttocks, lift your hips off the floor. You will find yourself in a precarious position, so use your outstretched arms to maintain balance.
Exhale and slowly bring your knees toward your hips so that your feet are on the surface of the ball. Hold this position for a second, then inhale and stretch your legs back out. Always keep your hips weighted to give maximum load to the muscles of the buttocks.
5. Squats while holding the ball in front of you
This exercise simultaneously works the muscles of the arms, abs and legs.
6. Lunges with a ball
When performing this exercise, make sure that the knee of the leg standing on the floor does not go beyond the level of the toe. To maintain balance, you can hold on to a support (for example, a chair).
7. Reverse hyperextension
Upper body exercises
This set of exercises works the muscles of the arms and shoulders.
These aren't just the push-ups you might be used to. This is a more complicated version of them because you have to keep your balance.
9. Plank
Unlike the usual plank, which is performed on the floor, this variation puts even more stress on the shoulders and arms. Hold the position for at least 30 seconds if you can.
10. Reverse ball crunches
Yes, and this effective exercise can be performed on the ball.
12. Triceps curl
13. Spire
Exercises for the torso
This set of exercises with a ball is aimed at loading the muscles of the torso.
14. Abdominal exercise
In the top position, hold until you count to five, and then slowly lower. The number of repetitions is 6–10 depending on your preparation. Pulling your knees towards your stomach
Starting position as for push-ups. Just instead of bending your elbows, tuck your knees under you and straighten your legs back.
18. Raising your knees while lying on the ball
While performing this exercise, you need to press your knees firmly against each other so that your legs do not move apart. To avoid pain hold the towel between your knees.
19. Exercise for the oblique muscles of the torso
Sit directly on the ball. Hands behind your head. Bring your legs together and lower your feet to the floor. Then simultaneously move your legs to the right and turn your body to the left. Do 12–15 reps on each side.
20. Bend to the side with the ball
It is useful to finish your abdominal exercises with stretching. Place your feet shoulder-width apart, hold the ball above your head, and keep your back straight. Bend over and bring the ball to the outside of your left leg. Keep your back straight as you bend over. Raise the ball again and lower it to the right side.
I am glad to welcome you, my dear kachatas and fitness girls! I have recently become completely insolent, because I have practically stopped writing articles for our beautiful young ladies. I think that we need to at least somehow rehabilitate ourselves in their (your) eyes, and therefore today we have an interesting article on the topic “Exercises on a fitball.”
The material is aimed more at ladies, but I am sure that the male population will also learn a lot of useful things for themselves. So, let's go.
Fitball exercises: theory
I would like to start with the fact that women’s love for the ball is comparable to men’s. At least remember the children's poems: “Our Tanya is crying loudly, she dropped a ball into the river...”. In addition, the beautiful halves of humanity are simply masterful with a gymnastic ball (remember the same Alina Kabaeva), and in such outdoor sports as volleyball and basketball, women have long been in no way inferior to men (even vice versa). Maybe we should just give them this round projectile, what do you think?
So, as we already understood, the love of playing with a ball has been ingrained in young ladies since childhood, apparently that’s why they love everything round, big and elastic so much :). In fitness, only one equipment meets this type of criteria - a fitball. This is what we will talk about next.
Fitball is formed from two words: fit - health improvement, ball - ball. This is a specialized ball (most often diameter 55-75 cm) made of synthetic material, designed to provide comprehensive (develop flexibility, coordination, strength) load on human muscles.
Let's dive a little into history.
Fitball exercises: an excursion into history
The first analogue of a fitball was developed back in 60 's Italian manufacturer (owner of a doll factory) Aquilino Cosani. The design of this ball was far from modern ones, and was a large inflatable ball made of dense rubber. Fitball is also called Swiss ball because... It was in Switzerland that it found wide application in the field of orthopedic medicine. In general, in the fitness industry, the concept of exercises on fitballs began to be used in the end 80 -x in the USA. It was then that it (the concept) made a serious commercial leap as an independent type of exercise equipment/equipment for fitness, aerobics, Pilates and other disciplines.
In general, a fitball is a truly unique piece of equipment that contains so many different combinations and variations of exercises that sometimes you wonder why you need a fitness room at all. It is this “round piece” that can easily replace everything for you at once.
So let's see what its advantages are:
- Lightness - the fitball has little weight (compared to pieces of iron), however, it is designed for static loads to 300 kg;
- Mobility – you can easily move around the room/apartment without assistance;
- Safety – easy to deflate and inflate and equipped with an anti-burst ABS system (does not explode if cut);
- Functionality – allows you to perform a huge number of exercises;
- Multitasking – allows you to develop many functional qualities: strength, flexibility, slimness, etc.;
- No age restrictions - suitable for older people (rehabilitation after injuries), children (including infants), and pregnant women;
Although a fitball is not a power type of exercise, in terms of its effectiveness it can be put on par with such multi-joint exercises as,. Of course, what is meant here is not the similarity of the load, no – it is completely different, but the effectiveness of working out several muscle groups and the whole body at once. If you often do fitness or lift weights, then almost the same steps are included in your work. muscle groups. When performing exercises with a Swiss ball, smaller (deep) muscles are used, which are never “reached” when doing fitness/bodybuilding. Due to its design, the fitball has amazing instability (oh well, really? :)). Therefore, any body movements on it help improve coordination. (ability to balance). All this has a positive effect on body posture and flexibility.
Now I will share the most valuable information that will be of interest to absolutely all women without exception. Get ready...
Fitball exercises: passive exercise
Fitball is one of the most effective “passive” equipment for body shaping. Passive - meaning that you only need to climb on it (sit down your “fifth point”) and that’s it – fat will begin to burn. Those. simply sitting in one place allows you to get rid of fat reserves, thanks to balancing and being in tension large quantity muscles.
If you not only sit, but even even fall while doing the simplest exercises, the effect will be very significant. You will forever get rid of flabby arms, stretch marks on your stomach and other feminine joys :). Also, a very powerful argument in favor of exercising on a fitball can be getting rid of “ orange peel” on the buttocks (the notorious cellulite in common parlance). After all, it is known that this problem area occurs due to impaired blood supply to the “fifth point” area and lack of tension gluteal muscles. And this is all a consequence of a woman’s constant sitting (let's say during her pregnancy)- that’s right, because you can’t jump much with a child, so whenever possible you try to land on your butt.
So, regular exercises on a fitball are designed to relieve you of cellulite by improving blood supply (tissue trophism) and long-term muscle tension.
Of course, many of you who are reading these lines have probably already fallen in love with the Swiss ball, because it can do so many useful things for you. However, you shouldn’t build castles in the air, this is not a magic overseas pill that will start working immediately after taking it and you don’t need to do anything else. No, it's necessary. And the pill will give the greatest effect in combination with changes and other methods of body correction.
Well, before moving on to exercises on a fitball, let’s go over the technical part. Namely, we will find out how to choose it.
So, let’s say you are an independent person, i.e. We decided to send all the fitness instructors :) and organize ourselves a cozy home fitness room. Well, quite good option. But then the question of purchasing this most miraculous “round” arose, and you are at a loss.
How to choose a fitball
And here, first of all, you need to pay attention to:
- Material and manufacturer
This is the basis of a gymnastic ball, and it should be moderately strong and elastic, preferably made of ice-plastic. Italy and Germany are the countries that are best preferred as ball manufacturers. Yes, they are more expensive, but their cheaper counterparts are unlikely to be responsible for their products.
- Dimensions
The following ratio “person height – ball diameter” allows you to select the desired fitball size.
- height more than 86 cm – diameter 75 cm;
- from 166 to 185 cm – diameter 65 cm;
- from 153 to 165 cm – diameter 55 cm;
- up to 152 cm – diameter 45 cm.
The larger the diameter of the ball, the more stable it is. Once you have chosen the size you want, sit on it. Both legs should be firmly planted with the entire foot on the surface. Your thighs should be parallel to the floor knee joints at right angles.
You can also use the relationship between the diameter of the fitball and the length of your arms.
- Mounting handles and massage relief
The fitball can be used as a “kangaroo ball”, i.e. jump on it while sitting. Therefore, if you want to remember your childhood, then choose a “ball” with handles. Relief surface (with various types of coverage) will allow you to get more pleasure from your activities.
Note:
If you want to get the most out of your exercise ball sessions, try to pump it up harder than usual. Get maximum elasticity out of it, because then it will be harder for you to keep your balance, therefore, more the muscles will have to tense, and the correction processes will proceed faster.
- Visual component, color
It would seem that this has nothing to do with the results of training. It turns out to be the most direct, because it affects the emotional (psycho-physiological) her side. Fitball is not only a harsh tool for transforming your body, it is also a tool for play, joy and entertainment. So don't be afraid to add some color to your workout. After all, colors will help to form a certain attitude towards the process of training and create the necessary message and emotional mood. For example, green is the color of calm and relaxation; red – excitement and mobilization; blue – focus and concentration; yellow – enthusiasm and gaiety. Decide what type of training you will have and choose the appropriate color.
So, armed with these tips and weighing all the pros and cons, all you have to do is make this difficult choice.
Now, in fact, let’s move on to the “meat of the article,” i.e. To…
Exercises on a fitball: technique of execution
A fitball is a unique piece of equipment, because despite the fact that there is only one, you can perform a myriad of different exercises with it, and here everything is limited only by your imagination. I have no intention of bringing everything (as many as possible) exercises, we will look at the most feminine ones - which most advantageously emphasize female figure.
As I said above, the load when working on a fitball is felt by almost all muscle groups, however, there are such accentuated isolated exercises that specifically work out their muscle group.
Actually, let’s divide the exercises into these groups and start with...
Leg muscles
1. Squats with a fitball
Working muscles (RM): buttocks, anterior thigh.
Starting position (IP): stand with your back to the wall, pressing against it gymnastic ball. Place your feet slightly forward and shoulder-width apart. The lower back is pressed tightly against the ball.
Execution technique (TV): tighten your abs and as soon as you feel your balance, begin to squat vertically down until your thighs are parallel to the floor. Pause slightly at the bottom and feel the tension in your buttocks. After this, slowly rise and return to the IP.
Execute 2-3 approach to 15 repetitions.
*Advanced option: pick up dumbbells/weights or try doing one-leg squats (pistol squats).
2. Reverse bridge on the ball (pelvic lifts)
RM: core muscles, lower back, abs, buttocks.
IP: put the ball on the floor, lie on your back, arms along the body, throw your legs on the fitball (feet should not touch it). Rest your calves on the ball.
TV: Tightening your abs and buttock muscles, lift your pelvis by bending your knees and rolling the ball towards you. Stay at the end point. Next, without lowering the body to the floor, we roll the ball back. Maintain your balance by placing your hands on the floor.
You should get something similar.
Execute 3 approach to 10 repetitions.
*Advanced option: place a weight on yourself in the form of a pancake.
3. Tilts to the side
RM: the entire inner surface of the legs (V-neck - muscles bringing the legs together).
IP: lie on your back, place the fitball between your legs and lift everything up together. Stretch your arms to the sides and rest the entire surface on the floor.
TV: Tilt your legs to the right first (without lifting your body and shoulders from the horizon), then left and return to the IP.
Execute 2 approach to 10-12 repetitions.
*Advanced option: attach special weights to your shins.
Abdominal muscles
1. Crunches on a fitball
RM: abdominal muscles
IP: lie with your back on the ball, it should be under your lower back. Feet are firmly planted on the floor, shoulder-width apart. The knees are bent at a right angle. Bend at the waist (stretching the abs) so that the shoulders are lower than the chest. Hands are on the back of the head, but the hands are not clasped. Elbows apart.
TV: As you exhale, twist your body (bring your upper body towards your stomach). Try to bring two imaginary points of the abdomen and sternum closer together. Lock yourself in this position and hold the tension for a couple of seconds. As you inhale, return to IP. The pace of execution is slow and controlled.
You should get something similar.
Execute 3 approach to 15 repetitions.
2. Passing the ball (conveyor)
RM: abdominal muscles (lower section), inner surface of the legs.
IP: lie on your back, stretch your arms behind your head, and grab the ball tightly with your feet.
TV: At the same time, raise your legs (with the ball) and your arms up, towards each other. Then take the fitball in your hands and lower it behind your head, while lowering your legs. Pass the ball from your feet to your hands and back. Legs straight, body pressed to the floor.
Next muscle group...
Back muscles
1. Hyperextension on a fitball
RM: lower back, extensor muscles.
IP: lie on your stomach on the ball, toes resting on the floor, legs straight. The hands are clasped together, the elbows are spread to the sides, the body is lowered down, the back is straight.
TV: From IP, slowly straighten up to a body-line position with straight legs. Return to the ready position. Perform the exercise to the full amplitude, but strictly to the line of the legs.
Execute 2 approach to 12 repetitions.
*Advanced option: use additional weights in the form of a barbell plate.
2. Swallow
RM: upper/lower back,
IP: lie on the ball, distributing your weight between three points (belly, chest, thighs). Place your feet against the wall, fold your arms in front of you, resting your elbows loosely on the fitball.
TV: Tighten your abs and, fixing the position of your body, straighten your back/legs, lifting your arms/chest off the gymnastic ball. Extend your arms to the sides and lower your shoulder blades. The thumbs of the palms of the hands face up. Slowly turn your hands with your thumbs down and, without bending your legs, lower your body onto the fitball (with folded hands in front of you).
Execute 2 approach to 12 repetitions.
Next in line...
Arm muscles
1. Push-ups
RM: Pectoral, arm muscles (biceps and triceps)
IP: With legs positioned (anterior thigh) on a fitball, take a lying position.
TV: As you inhale, lower yourself, and as you exhale, lift. It is not necessary to touch your breasts to the floor, well, unless you have one. 4 size:).
You should get something similar.
Execute 2 approach to 8-10 push-ups.
*Advanced option: place your feet closer to the edge of the fitball, hang a backpack with a load behind your back.
2. Reverse push-ups
RM: Triceps
IP: place the ball against the wall and rest your hands on it yourself (reverse grip), placing them close to the center. Straighten your shoulders, roll your chest forward a little, and keep your back straight. The angle between the knees and shins is straight (thighs parallel to floor).
TV: Do a reverse-grip push-up from the exercise ball, pausing slightly at the top. Do not overload the joints by going down too much; a right angle of the elbow bend is enough.
Execute 2 approach to 8-10 repetitions.
*Advanced option: use a weight in the form of a barbell plate, placing it against your abdominal muscles.
Chest muscles
1. Dumbbell press
RM: Pectoral muscles, arm muscles
IP: Place the ball on the floor and lie on it with your back, your pelvis hanging freely, your back and thighs parallel to the floor, your feet slightly wider than your shoulders. Statically tighten your abs, pick up dumbbells and extend them straight above your shoulders.
TV: Take a deep breath and slowly begin to bend your elbows and lower the dumbbells to your shoulders. Stretch your pecs as much as possible at the bottom of the trajectory, holding there for 1-2 seconds. As you exhale, lift the dumbbells up. Avoid hitting the dumbbells together at the top.
You should get something similar.
Execute 2 approach to 10 repetitions.
RM: Chest
IP: Place two fitballs side by side in a line (so they lightly touch each other). Place your forearms and elbows on the balls so that the latter are strictly under your shoulders. Angle in elbow joint should be 90 degrees. Place your feet shoulder-width apart and place your toes on the floor. Keep your body straight, rest on your toes and forearms.
TV: Take a deep breath and, lowering your body towards the ball, spread your arms under control, resting on your forearms. Maintain a right angle at your elbows. The lower back is arched throughout the exercise. As you exhale, return to IP.
Execute 2 approach to 10 repetitions.
*Advanced option: As additional load use a weight backpack or barbell plate.
Actually, these are all exercises that will help you correct your figure, even at home, the main thing is to get this miraculous ball. Of course, within the framework of one article it is quite difficult to analyze all the great variety of body movements called exercises on a fitball, which this “round machine” allows you to perform, but we have completed the minimum program.
Afterword
I think that with this note I have somehow earned your favor. From now on, I swear that I will devote more time to the female audience of the project, and will completely abandon the men :).
Well, something like this. I was glad to write for all of you, until we meet again, my pumpkins and phytonies!
PS. Let’s not pass by the beautiful buttons, click and share information with our fellow intellectuals.
With respect and gratitude, Dmitry Protasov.
More recently, fitball, originally created to improve the health of people with musculoskeletal disorders, has become firmly entrenched in the fitness industry. This unique gymnastic ball helps girls lose weight at the waist and give their butt a rounded shape without any extra effort. A fitball easily replaces all types of exercise equipment, so it is perfect for training both in the gym and at home. In this article, we will teach you how to choose the right fitball, and also provide a comprehensive program for all muscle groups using this miracle ball. Let's get started!
Fitball can be used in their training by both men and women. It is suitable for all ages and has no contraindications! This ball has undoubted benefits and has many advantages:
- due to its instability, it helps improve coordination of movements, which promotes correct posture;
- the muscles, while maintaining balance, are in constant tension, and this is combined with a set of exercises promotes rapid weight loss;
- gymnastics on a ball improves the condition of joints, helps with scoliosis, relieves pain in the spine;
- involved different groups muscles, which can rarely be worked out during regular training in the gym;
- When training on the ball, the muscles are not loaded lower limbs, so fitnessball is great Suitable for older people, pregnant women () and overweight people;
- metabolism, activity of the cardiovascular and respiratory systems improves;
- fitball absolutely safe, it is protected from sudden rupture during training due to the built-in ABS anti-burst system;
- lifts your mood and improves your well-being.
Help in choosing the right fitball
When choosing a gymnastic ball, there are several main factors to consider:
- Size. The diameter of the ball ranges from 45-95 cm. When choosing a ball, a simple formula is used: a person’s height minus one hundred. The resulting number is your ball diameter. Please note that the larger the diameter of the ball, the more stable it is. Check if the ball is right for you. Sit on the ball bent legs should form a 90 degree angle, with the entire foot resting on the floor surface. Look at the photo:
- Material. Pay special attention to the country of origin. Countries such as Germany and Italy have performed well. The ball should be elastic and durable, the connecting seams should not be felt during exercise.
- Fitball surface. Balls with a smooth surface are a universal exercise machine and are suitable for everyone. It is easier to maintain balance on a ball with horns, so it is great for both children and adults who are just starting to train. Fitballs with spikes are used for activities with additional massage effect or for rehabilitation exercises.
Important! You can independently regulate the degree of load when performing exercises on a fitball! Strongly inflated ball less sustainable, so more effort is put in and the calorie burning process speeds up!
Correct training technique
Before starting exercise on the fitball, do a short warm-up. This way, you will minimize the risk of muscle injury.
Perform 1-3 sets of 15-30 repetitions. Increase repetitions gradually as you feel better.
Perform the exercises slowly, focusing on the muscle group being worked. Control your breathing.
Take a short rest of up to 1 minute between sets.
After completing the program, do some stretching.
For desired effect do exercises at least 2 times a week.
Important point! If you are using a fitball for post-traumatic rehabilitation, consult your doctor when choosing a training complex.
Complex program (table) using fitball
Before starting any workout, you need to stretch your muscles as effectively as possible. Below is an incendiary video that can be used as a warm-up before training, and a similar one morning exercises will charge you with a positive attitude for the whole day!
For beginners, it is necessary to train all muscle groups for the harmonious development of the body. And only after at least a year can you use individual muscle groups!
Below is a table with approximate program exercises with a fitball at home and in the gym, which involve different muscles.
| Muscle group | Exercises | Number of approaches*repetitions |
| Press | 3*10-15 | |
| 3*10-15 | ||
| Pectoral muscle, arms | 3*10-12 | |
| Push-ups, feet on fitball | 2*5-8 | |
| Reverse push-ups | 2*10-12 | |
| Back | Hyperextension on a fitball | 3*10-15 |
| Buttocks and thighs | Lifting the pelvis while lying on your back | 3*15-20 |
| 3*10-15 | ||
| 3*15-20 |
Lie on the ball with your back so that your lower back is on the ball and your shoulders and head are hanging freely. Legs bent at the knees, place your feet slightly wider than your shoulders. To avoid straining your neck muscles, cross your arms over your chest. It's yours starting position. Lift your body up, your back should be slightly rounded for the most complete contraction of your abdominal muscles. Hold at the top for 2-3 seconds and slowly lower back to the starting position again. Repeat 3 sets of 10-15 times.
This exercise strengthens the rectus abdominis muscle. To engage the oblique abdominal muscles, use body rotations.
Lie on the ball with your stomach and roll so that your hands are on the floor and your knees remain on the ball. The body is elongated in a straight line, do not bend at the lower back. Transfer your body weight completely to your arms. Pull your knees toward your chest as you roll the ball. Return your legs to the starting position. Perform 3 sets of 10-15 repetitions. The exercise works well transverse muscles abdomen and engages the muscles of the arms, chest, and deltoid muscles.
Advice! To complicate the exercise, pull the ball with straight legs without bending your knees.
Hold dumbbells of appropriate weight in your hands and lie on the exercise ball with your back so that your upper back and head are on the ball. Bend your knees at an angle of 90 degrees, place your feet shoulder-width apart on the floor. The body forms a straight line. Take the dumbbells with a straight grip as shown in the photo or hold them parallel to each other to better work the entire pectoral muscle. Slowly lower your arms to shoulder level and return to the starting position. Repeat 3 sets of 10-12 times. This is an isolation exercise for the pectoral muscle.
To work the upper chest, lower your pelvis below your shoulders, with your upper torso and legs forming a 45-degree angle.
The exercise is classic push-ups using a fitball. Place your feet on the ball with your toes and your hands on the floor. The body is parallel to the floor, do not bend at the lower back. Slowly lower your body, bending your elbows. Hold the position and return to the starting position. Perform 2-3 sets of up to 5-8 reps. The arm muscles, pectoral and deltoid muscles work.
Advice! To make the exercise more challenging, lift one leg up and do push-ups.
Reverse push-ups
Turn your back to the ball and place your hands on it. Legs bent at the knees, place your feet at a distance slightly less than shoulder width. Slowly lower your pelvis down, bending your elbows to a right angle. Don't spread your elbows out to the sides. Return to the starting position. Lower your pelvis straight down, your body should walk in a vertical plane. Perform 2-3 sets of 10-12 times. The exercise fully loads the triceps, while the pectoral and deltoid muscles are also involved.
Lie on the ball with your stomach so that the ball is in the pelvic area. Place your toes on the floor. Place your hands behind your head or cross your chest. Slowly lift your body, straightening your back at the lumbar region. Hold this position for 1-2 seconds and return to the starting position. Perform 3 sets of 10-15 times. The exercise works the muscles of the lower back, back surface hips and buttocks.
Lifting the pelvis while lying on your back
Lie with your back on the floor, place your heels on a fitball, arms along your body. Slowly lift your pelvis so that your body forms a straight line. Hold the position for a few seconds and squeeze your buttocks as hard as possible. Slowly return to the starting position. Perform 3 sets of 15-20 repetitions. The exercise loads the gluteal muscles, thigh muscles, and abs.
Single leg lunge squats
Stand with your back to the ball, place one foot with your toe on the fitball. Place your hands on your belt or hold onto a support for additional balance. Keeping your body upright, bend your leg at the knee so that your knee does not go beyond the level thumb legs. After completing the squat, return to the starting position. Perform 3 sets of 10-15 repetitions on each leg. The exercise uses the muscles of the buttocks, quadriceps and hamstrings.
Leg bending with a fitball
Lie on your back with your feet on the ball as shown in the picture. Raise your pelvis slightly off the floor, supporting your body weight with your shoulder blades and legs. Bend your legs, bringing the ball as close to your hips as possible, and straighten your legs again. While performing the exercise, strain as hard as possible back hips. Repeat 3 sets of 15-20 times. The exercise loads the hamstrings, buttocks, and lower back.
Important! Change the exercises in the complex every month, so you don’t get tired of training and use different muscles. For strength training Use additional weights when exercising.
A wide variety of exercises using a gymnastic ball are collected in the following video tutorial:
The described set of exercises is perfect for aerobics at home and allows you to achieve good results subject to regular training combined with a balanced diet.
After completing a set of exercises for quick recovery muscle fibers and to give flexibility to the figure do some stretching. The video shows a three-minute stretch using a ball:
Fitball is a popular assistant not only in losing weight and maintaining muscle tone, but also in strengthening and restoring physical health. If you are in a bad mood and stressed, just sit on the fitball and your good mood will return to you.
Have a great workout!
Did you know that the fitness ball was invented by Swiss physiotherapist Susan Klein-Vogelbach in 1960? She created this sports equipment for the rehabilitation of people with musculoskeletal disorders. Health-improving gymnastics with fitball gave amazing results, and he became famous throughout the world.
No modern fitness center would be complete without a Swiss ball. This is an excellent simulator for expectant mothers that will help prepare for childbirth. Additionally, it is widely used for home workouts. With the help of the ball, the figure becomes slim and beautiful, muscles are strengthened, it helps to recover from injury or surgery. Next, we will talk about the exercise plan with a fitball, how to choose a fitness ball and present a set of exercises with a video selection.
Set of exercises
This program includes exercises that are relevant for weight loss. She helps strengthen the muscles of the abs, buttocks, make beautiful posture, and the figure is graceful and flexible.
Rolling a ball with your feet
Lean on, press your feet to the fitball in the calf area, keep your head level, look at the floor. Stay in this position, tense, and slowly bending your knees, pump the ball closer to you. Make sure the ball doesn't slip away. When your knees are fully bent, hold this position for at least 5 seconds and return to the starting position. Number of repetitions - 12 times.
Lateral pull-ups
Lie on your side on the ball, relax your core muscles, feet on the floor, You can lean on a piece of furniture or a wall for stability. Hands behind the head or raised and crossed above the head. Lift your body while tightening your abdominal muscles. Stay in this position for at least 3 seconds and slowly lower yourself down.
Repeat 12 times for each side.
Reverse ball rolls with feet
Lie on your back, rest your shins on the ball and lift your buttocks. The body should be straight, only the buttocks and thighs should be tense. Then begin to roll the ball closer with your feet, and as it approaches, lift your torso even higher. Stay in this position for a moment, and begin to straighten your legs again, rolling the ball away from you. Gradually lower your body to the floor. Repeat 12 - 16 times.
Floor presses
Place your hands on the floor and your feet on the ball, so that your knees are located in its center. Watch your elbows, they should be straight. Do the classic ones. Number of repetitions - 10 - 15 times. Shoulder training pectoral muscles, arms and stomach.
Strengthening the obliques
Rest your buttocks on the fitball, with your legs bent at the knees. Rise smoothly and turn your torso to the side, keeping your abdominal muscles tense and your back straight. Repeat 12 times.
Balancing on a ball
Rest your body on the fitball, feet on the floor. Try to catch the balance point; to do this, tear off your limbs and stretch. As soon as you can raise your arms, stay in this position for 15 - 20 seconds. Tighten the muscles of your back, stomach, and legs.
After this, you need to roll the ball under the pelvis and try to maintain balance, leaning on left hand And right leg. The body should be as straight as . Repeat the exercise focusing on your right arm and left leg.
Fitball presses
Rest your palms on the ball, spread your fingers, and rest your feet on the floor (beginners can additionally rest against a closet or wall). Smoothly lower your torso, bringing your chest as close as possible to the fitball, and come back sharply. Repeat 12 - 20 times. Arms, shoulders and chest are strengthened.
Rolling a fitball with your back
Sit on a fitball, legs at shoulder level (a little wider if possible), thighs parallel to the floor. Slowly move forward, moving your legs, lower your torso. The ball should roll over your back. Stop when your back and the back of your head are on the fitball. Try rolling the ball from your right to your left shoulder. Watch your lower back, it should be straight.
Lifting the ball with your feet
Lie on your back, hands on the floor, wrap your legs around the fitball so that it does not fall out. Raise your legs with the ball until your knees are level. Hold this position for at least 5 seconds. Repeat 12 times. The abs are strengthened and inner side hips
Fitness with fitball for weight loss
Complex for pregnant women
Sit on the ball, lean forward with your arms outstretched. Then rise up, spread your arms to the sides.
Sit on the fitball, lean forward and rest your elbows on your legs. This will allow you to relax your back.
Sit on the ball, lean your hands on it. Make a turn in left side, place your right hand behind your left leg. Stay in this position for a moment and repeat, but in the other direction. Suitable for stretching back muscles.
Sit on the fitball with your feet resting on the floor. Then you need to straighten your left leg, leaning on the heel. Gently reach towards her right hand. Do the same for your right leg.
The exercise is performed standing, the left leg is in front, and the right leg is behind, with the right hand resting on the ball. Bend your right leg and straighten up. Repeat for the left leg.
Sit on the fitball, move your left leg to the side. Slowly reach your left hand towards your leg. Repeat for the right leg.
Stand with your legs slightly apart and rest your hands on the ball. Gently roll it back and forth, while only your arms move, your legs stay still.
Rest your pelvis on the ball, legs slightly apart. Roll it over so that you are lying on your back. The back is relaxed, the main load is on the legs.
Sit on the fitball, place your hands on your waist. Spring on the ball forward and backward, then to the right and to the left, and then in a circle.
Stand, take the ball, stretch your arms. Squeeze it and pull it towards you, then away from you.
Perform each exercise 5 - 6 times.
Exercises for the back and spine
Lie on the exercise ball with your chest, feet resting on the floor or wall. Place your palms on the ball and spread your elbows. Inhale and lift your body, then exhale and lower. Repeat 8 times.
Lie with your chest on the ball, body straight. Turn your head back to see your heels - 5 times on each side.
The starting position is the same, arms along the body. Inhale and lift your torso without using your arms, exhale and lower yourself. Repeat 8 times.
I.p. the same. Inhale and stretch your arms forward, exhale, lift your body up and bring your arms back. Repeat 20 times.
I. p. - on the stomach. Place your hands and toes on the floor, bend your arms and stretch your head down, without lifting your legs off the floor. An excellent stretch for the neck and legs.
Lie on the ball, extend your left arm in front of you. Rise up a little, bring your left hand back, and reach up with your right. Repeat 20 times.
Place your knees on the floor and hold the fitball with your hands. Reach forward, stretching your spine.
Choosing a fitball
In order for training to be effective, you need to choose the right sports equipment. In this case, size matters: if the ball is large, then you will slide off it and will not be able to reach the floor with your limbs (sitting, lying down), and if it is too small, it will constantly slip out, overloading your legs and joints.
Methods for choosing a fitball
Sit on the ball, feet together, back straight. It is necessary that the knees are at an angle (90°). If this is not the case, then pay attention to the degree of inflation of the ball; it should not bend much or be overly elastic. Try to adjust this indicator; if the degree is not 90, then choose a different ball.
Fitness balls have different diameters: from 50 to 90 cm.
There is a special table of correspondence between human height and ball diameter.
Choose a fitball for your height:
- up to 155 cm - 50 cm;
- from 155 to 165 - 60 cm;
- from 165 to 185 - 70 cm;
- from 185 to 200 cm - 80 cm;
- from 200 cm - 90 cm.
Each ball is marked Weight Limit bodies.
All beginners are afraid that the ball will simply explode under them during training. But this is not true; the right equipment will easily support you. Those who want to play it safe should pay attention to models marked BQR and ABS - this is a special safety system that prevents an explosion if the ball is damaged.
Types of balls
- with a smooth surface - this is the most popular model;
- with horns - this is more of a children's option, also suitable for pregnant women, helps to maintain balance;
- massage (sensory) with bumps - improves blood circulation during exercise, helps fight cellulite.
Don't forget to purchase a hand pump.
Training secrets
Fitness ball suitable for training vestibular apparatus and development coordination of movements, without loading the spinal column. Great for overweight people. Gymnastics with a fitball is necessary for unloading joints, preventing varicose veins, osteochondrosis and arthritis.
Suitable for training separate groups muscles. Its shape allows you to perform exercises in full amplitude and forces you to tense your muscles to maintain balance.
However, to increase the effectiveness of your training, you must adhere to the following rules:
Choose the right ball.
Classes should be regular 3 to 5 times in seven days, the number of repetitions should be from 10 to 20 times.
It is forbidden to eat 3 hours before classes and 2 hours after them. Then have a light protein meal: low-fat cottage cheese, fish and chicken, and low-starch vegetables. This will help you lose weight.
Effective workouts must make you tired and sweat profusely, otherwise they are pointless. If not, increase the number of reps or sets.
Start each workout with a warm-up and end with stretching.
Sweet, starchy and fatty foods are prohibited for those who want to lose weight.
Contraindications
This sports equipment forces the motor, vestibular, visual and tactile apparatus to work simultaneously. All complexes with fitball (except for aerobic ones for weight loss) are gentle and do not exhaust the body. That's why gymnastics with a ball is suitable for almost everyone, regardless of age and physical condition: infants, pregnant women, the elderly and people who suffer from varicose veins.
Minimal contraindications do exist; training with a fitball is not recommended for people with severe heart and vascular diseases, intervertebral hernia and internal pathologies. But if you have a strong desire, then perform exercises using a special technique, but only under the supervision of a doctor!
Fitball or gymnastic ball- this is everyone’s constant sports equipment gym, where fitness classes are held. It is also called a Swiss or fitness ball. This large inflatable ball takes up space in the gym for a reason, but is an excellent exercise machine for developing strength, maintaining balance, and cardiovascular endurance.
Elastic and large exercise balls are great for performing the most various exercises, restoring shape after injury due to the ability to reduce tension in the muscles and spine. It all depends on how exactly to use it sports equipment. Fitness balls are especially popular among those who want to lose weight and maintain their fitness. in great shape. You can practice with a Swiss ball both in the gym and at home.
This projectile is most effective when making the right choice size. Gymnastic balls are produced in three diameter variations:
- small 55 cm;
- average 65 cm;
- large 75 cm.
The first are intended for people whose height is 149-164, the second - 164-171, and the third - 180 centimeters and above.
To properly pick up a Swiss ball, you need to sit on top of it. If the hips and knees form a right angle with respect to the floor surface, then the projectile is ideal in size.
How to properly exercise with a fitball?
There are many exercises that allow you to lose weight and maintain muscle tone. The main thing to consider is that some of them require the use of a fitball with a different diameter - larger or smaller. To get the most out of it, you need to select the appropriate size balls.
The level of physical fitness directly affects the number of approaches and repetitions. The best option is to perform 3-5 sets of 10-20 repetitions for each exercise. You can increase the load after just a few workouts. If no problems arise with the execution of the training, then the pace is chosen correctly.
A set of exercises on a fitball
The proposed program is designed in such a way that it allows you to work out all muscle groups of the body.
Exercises on a gymnastic ball for the lower body
1 - Squats with a gymnastic ball over your head
A simple and familiar exercise to many, the effectiveness of which is increased through the use of a fitness ball. It perfectly works the muscles of the legs and arms.
Do a regular squat, but raise your arms up with a fitball pressed between your palms. Be sure to get involved deltoid group muscles, shoulders. Watch your torso. It should be positioned vertically.
Do at least 10-15 push-ups.
2 - Squats against a wall
Effective strength exercise on the quadriceps muscle, which consists of creating resistance using a fitball.
Stand with your back to the wall at a distance of one meter, place your feet at shoulder level. Place the ball between the wall and your lower back, and then slowly lower yourself down. In the lower position, your knees should be bent at a right angle. Crouching, rise back up.
Repeat the same action 10-15 times.
Watch the position of the fitball. During squats, it is transferred to the shoulder blades, which allows you to provide back support.
3 – Squats with a fitness ball between the knees
Designed to work the lower back, inner surface hips, which is one of the most problematic areas.
Standing straight, place a fitball between your legs. Its center should be in the knee area. The ball must not touch the floor surface. Lower yourself down until your knees form a right angle, simultaneously squeezing and holding the fitball. Stay at the extreme point for 30-45 seconds.
Recommendation: Maximum effectiveness from such squats allows you to get a fitball with a larger diameter, that is, one whose dimensions are larger than that of an ideally fitting ball. Only such a projectile will give the necessary load on the hips. If it is difficult to maintain balance, at first it is permissible to use a support as a wall or a chair.
4 – Exercise with a fitball for the hips
The exercise works in three directions at once.
Lie down on the floor with your arms extended along your torso and your heels and calves resting on the fitball. Lift your hips up, lifting yourself off the floor using your abdominals and glutes. Use your arms to maintain your balance.
Exhale, without removing your feet from the exercise ball, pull your knees towards your hips. Linger in accepted position for a couple of seconds, inhale and straighten your legs.
Make sure your buttocks are up and working to the maximum.
The number of repetitions should be increased to 10-12.
5 – Slow and deep squats
Helps strengthen and maintain the tone of the legs, abs, and arms.
Extend both arms with the exercise ball in front of your face. Lower yourself down into a squat while moving the beach ball to the left, holding it slightly higher above your left leg. Inhale three times slowly and rise up.
To make the exercise as effective as possible, keep your arms strictly in front of your body, and squat as low as possible.
The optimal number of repetitions performed in one approach is considered to be at least 10-15 squats.
6 – Lunges with fitball
Trains the ability to maintain balance.
Stand with your back to the ball, place your foot on it so that the sole points up. With your free leg, step 15 centimeters forward and bend both knees. Control the position of your front leg. It should rest entirely on the foot, and not just on the toes. If you reach desired result It’s difficult right away, you can use support in the form of a railing or a chair.
These deep lunges should be repeated 8-10 times on each leg. When physical training allows you to do more.
7 - Reverse hyperextension
Performing this exercise allows you to tone the buttock muscles.
Lie on the exercise ball with your chest. The fingers and toes rest on the floor. Roll forward a little until your arms are level with your shoulder girdle, and your hips will not touch the surface of the ball.
Engage abdominal muscles and closed legs. To do this, raise your legs straight so that they are flush with your body. Try to stay at the extreme point as long as possible.
The number of repetitions equal to 12-15 times must be done in one approach, without getting up from the ball.
Exercises on a gymnastic ball for the upper body
This part of the complex perfectly complements the first seven exercises and helps maintain the shape of the upper body.
8 – Push-ups with a fitball
Much more complicated than usual, but also much more effective. The main thing is to master the technique of execution.
Place the exercise ball in front of you, lie on top of it with your core muscles on top of the ball and your arms and legs touching the surface of the floor. Move your hands forward until your shins rest on the ball. The body should not bend, but remain straight. Having fixed this position, do a push-up, lowering yourself so that your forearms are parallel to the floor. Get up.
You should try to do at least 8-10 push-ups. If preparation allows, you can do a big one.
9 – Stand “lying on a gymnastic ball”
An excellent exercise that allows you to turn a regular stance due to the ability to maintain a position on an unstable fitball into real workout for the muscles of the arms and shoulders.
The easy version involves resting your elbows and forearms on a gymnastic ball, and the more complicated version is performed with straightened arms. First there is one behind extended leg, and then take a step back to place the second one.
To achieve maximum results, you can hold the position for up to 30 seconds in each approach.
10 - Rolling out a gymnastic ball
Doing this exercise works both your core and arms.
Place the fitball on the floor, and kneel behind it, placing your palms on top part ball. Push the projectile in front of you. Stop when your triceps are on the inflatable ball and your legs are apart at the knees. The movement is carried out due to the dense muscles of the core, “pushing” the body forward.
There is no need to try to do many repetitions at once. The main thing is to comply correct technique. For the first time, 10 repetitions are enough.
If there is excessive pressure on your knees, use a yoga mat or a regular towel.
11 - Hyperextension
This exercise is aimed at strengthening the back muscles.
The stomach and hips are on the fitball, and straight legs are behind the apparatus. To maintain balance, grab the ball with your hands. If your feet slip, you can rest them against the wall. Raise your chest as high as possible, place your palms on the back of your head. Hold this position and return to the starting position.
Such lifts must be repeated 12-15 times.
12 – Triceps push-ups
Allows you to strengthen and tone your triceps.
Sitting on top of a fitball, bend your knees at a right angle with your feet shoulder-width apart. Place your hands on the ball and slowly move them so that they protrude a few centimeters forward. The correct position is indicated by the fact that the arms support the body and the heels are located on the floor. Engaging your triceps, lower your arms a few centimeters down and return to the starting point.
Perform 10 to 15 push-ups, keeping your back straight and engaging your abdominal muscles.
13 – “Wedge”
A fairly complex and advanced exercise for working out the abs. It not only strengthens the muscles in the abdomen, but also makes you sweat a lot.
The wedge is performed from a position similar to exercise eight, that is, as for push-ups, but the shins are placed on the fitball, not the fingers. The legs must be straightened. The execution itself consists of pulling the legs towards the chest, shifting the emphasis from the shins to the toes. The result is the formation of a kind of wedge.
The correct execution is controlled by the absence of any deflections in the back area and the arching of the toes relative to the fitball. General position body position is similar to that taken when performing push-ups.
The exercise is quite difficult, but gives excellent results. The main thing is to try not only to master it, but also to perform at least 5-8 repetitions per approach.
Exercises on a fitball for the back and abs
14 - Corner
Aimed at working out the abdominals.
Lying on your back, place your ankles on the exercise ball. Stretch your hands towards your legs, simultaneously lifting your torso up, but without lifting your hips from the floor. Correct execution involves the formation of something similar to the Latin letter “V” or the “tick” symbol. When you reach the end point, count to five to yourself and then slowly lower yourself down.
The optimal number of repetitions of such a corner is 6-10.
15 - Jumping
They give you an energy boost!
Sit on top of the ball, tense your abdominal muscles, and place your feet on the floor. Raising your knees up and then down again, try to jump as high as possible.
The optimal duration of jumps is considered to be from two to five minutes. This allows you to maintain the frequency of contraction of the heart muscle until at least the middle of the training, which makes jumping ideal for warming up.
16 - Press
Excellent for strengthening abdominal muscles.
Take a lying position. Arms and legs are extended. Take the fitball with your hands, lift it above your head, and then, smoothly lifting your limbs, move the ball to your feet, placing it between your ankles. Only your thighs and buttocks should touch the floor. Slowly lower your arms and legs without releasing the ball.
The optimal number of repetitions is 6-10 times.
17 - Knee bending
Take a position similar to that from which you perform a push-up. Straighten your arms. Make sure your palms are under your shoulders and your toes are resting on the surface of the ball. Pull your knees towards chest until they are at hip level, and then return to the starting position.
Repeat from 10 to 15 bends.
18 – Knee Raises
Works well on problem areas.
Place the ball against an object that cannot be moved, or strength trainer if you work out in the gym. Lie down on the fitness ball so that your back and shoulders touch it. Grasp the exercise machine or any other object, press your legs together. Bend your abdominal muscles, bring your knees to your chest, helping you maintain balance with your hands. Do at least 10-15 repetitions to properly develop your abs.
Once the exercise has been mastered, you can move on to using free weights.
19 – Step into the sky
Works the oblique abdominal muscles.
You need to sit on the fitball, bring your legs together, and then smoothly move them to the right, and your hands to the left. Next, return to the starting position.
Perform at least 12-15 turns on each side. The technique doesn't really matter. The main thing is to give your best.
20 – Stretching bends
They will be an excellent end to the training.
Stand with your feet shoulder-width apart and a fitball in your hands above your head. The back should be straight and the abdominal muscles tense. Move the ball to outside first one and then the other leg.
Perform at least 10-15 bends on each side. The main thing is to remember that between bends you must return to the central position.
