It's time to get the fitball out of the closet, dust it off and start tidying up your lower body. IN gym also should not be bypassed by this projectile. Simple and effective, the gymnastic ball is capable of what many machines cannot do - it makes even the smallest and hard-to-reach muscles of the body work, in addition, corrects posture and improves coordination of movements without harm to the joints. The main thing is not to fall :) But this is exactly what the fitball teaches best - a sense of balance and balance. In 2008, the fitball was named the most useful invention in the fitness industry. In short, it must be present in your home. We won't bore you with long introductions. The complex, which is given below, is a special case of the article: “ Fitball: 10 exercises for the whole body". From the inventory you will need a fitball and a rug (if possible). We have selected a corresponding photo for each exercise, but if you want to see it in dynamics, then click "watch" - an animated GIF image will open.
Fitball: effective exercises for the legs and buttocks
1. Wall squat with ball support
(we train the buttocks, hips and legs)Pictured is the same Jen Selter. As you can see, the girl uses this exercise to train her famous buttocks.
Initial position: stand near the wall (feet shoulder-width apart) and put the fitball behind your back so that it is in the gap between the shoulder blades and buttocks. Leaning on the fitball, move your feet slightly forward so that your legs and body form a slight angle.
Performance: while inhaling, lower yourself into a squat until your bent legs form an angle of 90 ° at the knees (the hips should become parallel to the floor). Don't go lower - take care of your knees. Don't put your knees behind your socks! Hold at the bottom for a while, then slowly return to the PI. At the top of the movement, do not close your knees, leave them slightly bent. Do 2-3 sets of 10-15 reps.
(we train the buttocks, the back surface and the quadriceps femoris muscle)
Initial position: stand up straight, put your hands on your waist for convenience. Place the lower leg on the fitball, stretch the leg. The back is straight, the gaze is directed straight ahead.
Performance: roll the fitball back, thus performing a squat on the supporting leg. It is important that the angle of the skating leg is 90° (the thigh will thus be parallel to the floor). This is not the case in the photo, but you need to try to achieve exactly this depth of the squat. Do 3-4 sets of 12-15 reps (or as many as you can) on each leg.
(we train the buttocks and the lower part of the press, we learn to keep balance)
Initial position: Lie on your back, put your hands along the body, palms down. The shins are located on the fitball, the heels rest against the ball.
Performance: raise the pelvis as much as possible, bending the legs at the knees and rolling the fitball towards you. Hold at the top for a couple of seconds, tensing your buttocks. Then roll the ball back, straightening your knees. It is important not to lower the buttocks onto the support. Perform the exercise for 1 minute, then take a 30-second break and repeat the exercise as many times as necessary (or possible).
4. Exercise: "circles in the air"
(we train legs and abs)
Initial position: Lie on the floor, put your hands along the body, palms down. Raise your legs and place them with the heel resting on the fitball.
Performance: lift the pelvis from the mat, stretch one leg up with a “candle” - the knee is straight, the toe reaches for the ceiling. Start drawing an imaginary circle with the toe of the foot, first 10 times clockwise, then 10 times counterclockwise. Change your leg.
Advice: it is important that the fitball fits you in size. Sit on it - if your thighs are parallel to the floor, everything is OK.(pull up sides hips)
Initial position: kneel down, lean on the fitball with the side of the body, grab the ball with one hand to fix the position. Extend one leg.
Performance: Start slowly raising your leg to parallel with the floor. Do the exercise 10-15 times, then switch sides.
(we train the buttocks, legs and lower back muscles)
Initial position: take a prone position, arms parallel to each other, wrists are located directly under shoulder joints. The shins of both legs lie on the fitball.
Performance: start with any leg that is comfortable for you, raising it as high as possible. Pull the sock, straining the muscles of the legs. Follow the balance! Hold for a couple of seconds at the top, then lower your leg and repeat the movement with the other leg. Do 12 times for each.
We are all different, this also applies to the shape of the buttocks. Someone in this zone lacks volume, someone has too much of it there, on the contrary. However, both coaches “prescribe” strength exercises: they allow you to adjust the shape of the buttocks and make them more elastic. “Using a fitball allows you to use both the muscles of the buttocks and the muscles-stabilizers in one workout,” comments Tatiana Yurina, bodymaker of the SuperPopa studio and author of the set of exercises that we will show today. – An indisputable advantage of this complex is also the fact that it is this combination of exercises that helps to work out large, small and medium gluteal muscles, that is, the entire zone of interest to us without exceptions.
Ready to get started? Repeat after Tatyana.
How to build a workout
* Start your workout with a warm-up. 5-7 minutes will be enough articular gymnastics or aerobics at an average pace.
* Build a workout on the basis of a circular.“Perform the exercises sequentially, leaving no more than 40 seconds to rest between them. . Rest between circles - up to 60 seconds. Start by doing two circles, gradually increase their number to four, ”advises Tatyana.
* Perform each exercise for 10-15 repetitions.“Increase the load gradually,” says Tatyana Yurina.
* Follow the execution technique.“Bending your knees to a right or obtuse angle will help reduce stress on your joints,” says our expert.
* Exercise 2-3 times a week. If possible, supplement these workouts with 20-30 minutes of cardio.
To complete the complex, you will need a rug and a fitball (how to choose it, we wrote here).
Fitball lunge
Stand sideways to the fitball, place your right foot on it, laying it on the ball with the inner surface of the right foot. flexing left leg, take the pelvis back a little and lean forward with the body. Bring your palms together in front of your chest, bending your elbows. Slowly straighten your left leg and return to initial position. Complete 10-15 repetitions to each side.
"Chair"
Stand against the wall, press the fitball against it, leaning on it with your back. Bending your legs, roll the fitball down the wall, lower yourself until your thighs are parallel to the floor. Imagine that you are sitting on a chair. Stay down for 30 seconds while performing short springy movements. Extending your knees, return to the starting position.
"Fold"
Fitball is a multi-colored gymnastic apparatus, made of elastic material, so durable that it is possible to sit, lie down, jump on the ball. Withstands loads up to 300 kg. Manufacturers offer a huge selection of simulators - for every taste and budget. Balls are produced with hypoallergenic coatings to give a chance to people who are allergic to latex.
Make sure that during classes the ball does not come into contact with objects with sharp edges, with clothing - in the presence of jewelry and lightning that can tear or pierce the ball. Clothing for classes is supposed to fit the body (a top, short shorts are better), a wide, loose suit can be wound around a ball. The sole of the shoe should not slip on the surface.
The diameter of the ball varies in the range of 35 - 180 cm. Small ones are designed for arm muscle exercises, large ones are megaballs, for outdoor entertainment.
For daily workouts balls with a diameter of 45 - 75 cm are used. The choice depends on the height of the person:
- 45 cm - up to 158 cm;
- 55 cm - 158-168 cm;
- 65 cm - 169-179 cm;
- 75 cm - 180-190 cm.
To check if the ball fits, you need to sit on top, feet should be on the floor at an angle of 90 degrees.
Who shows training
Fitball exercises are recommended for people of all ages. For many years, the ball has been used for medical purposes for the rehabilitation of patients suffering from orthopedic diseases. A participant in regular training primarily improves physical state, strengthens the muscles of the legs, back, press, buttocks, inner and outer thighs. These exercises are great for relieving stress and anxiety.
Complexes of classes are broken down in this way:
- for the elderly (program 50+);
- special training for pregnant women, recovery physical form after childbirth;
- classic, where ball exercises are included in fitness training;
- specialized programs - rehabilitation and preventive.
Balancing on the ball activates the body, strengthens skeletal muscles, responsible for maintaining correct posture, increases joint mobility, improves coordination, helps to get rid of difficulties associated with vestibular apparatus. Classes help people with neurological disorders. The main help for women is to model the body: reduce the volume of the hips, make elastic buttocks, slim stomach, tighten leg muscles.
Trying to control the gymnastic ball is activating deep muscles, which are difficult to work out with other simulators. After a set of exercises, a correct posture, the woman begins to move with grace and charm, forgets about the troubles with the spine.
We will describe a training program to strengthen the press, buttocks, hips and legs. Exercises are used for self-training.
Exercises for abdominal muscles
The main task is to remove lethargy, tighten the abdominal muscles. The exercises are extremely simple, they differ from ordinary exercises in the ease of training: it is noticeably easier to perform on a fitball, the effect is noticeable quickly.
The described exercises are suitable mainly for beginners. Here is a description of a workout with a greater load:
Exercises with gymnastic ball carried out neatly, without jerks. It is required to rise and fall carefully, do not fall back, follow the lower back. The head is in a neutral position, do not lower or press the chin to the neck. Pay special attention to the setting of the legs.
Problem areas training
For the buttocks, working out the inner and outer parts of the hips, legs, squats and tilts are suitable, as in normal exercises. The exercises are complex, but tangibly effective for modeling these problem areas:
Exercises with a fitball for problem areas are recommended to be performed in a complex, in combination with other methods of body shaping: massage, anti-cellulite body wraps, diets. You will simply fall in love with the simulator, feel the fullness of life, leave several years behind. Daily efforts will surely bring simply stunning results.
Fitball - special sports equipment in seeing the ball for fitness. The ball can be used not only for absolutely healthy young people, but also for the elderly, pregnant women, children, and especially those who have problems with being overweight.
This ball can be used both for exercise therapy and gym, and for exercises at home. With it, you can pump up the muscles of the press, hips and buttocks.
How to choose the right fitball for fitness
When choosing a fitball, it is necessary to take into account various parameters that allow you to achieve desired effect are responsible for the quality of the ball.
One of the main criteria when choosing a fitball for fitness is safety:
- Tear resistance - there must be an anti-tear built-in system inside the ball, thanks to which the fitball does not burst and does not break apart when damaged, but slowly deflates.
In this way, injuries can be avoided during fitness activities. It is necessary to pay attention to the presence of the ABS or BRQ designation on the ball.
- Hand holder in the form of staples, handles or horns - reduces the likelihood of injury. The holder for pregnant women and children is especially relevant.
Sometimes the manufacturer additionally makes a stand in the form of legs, which helps to maintain balance during classes.
The surface of the fitball can be smooth and massage, depending on the desired goal:
- Smooth surface suitable for sports and health training babies and pregnant women.
- The massage surface is used for relaxation and exercise therapy. Such a ball will help relieve fatigue and stress after physical exertion.
When choosing a fitball, the angle between the legs and hips should be 90 °, so the weight of the person sitting on it is evenly distributed and this prevents joint injury.
The diameter of the fitball should correspond to the height of the person:
- 55 cm - the smallest diameter is suitable for children 5-10 years old;
- 65 cm - height should be from 150 to 170 cm;
- 75 cm - height from 170 to 190 cm;
- 85 cm - if the height is above 190 cm.
You can also pick up the ball according to the size of the hand, first measuring the distance from the shoulder to the fingertips:
- 45 cm - the length according to the measurements of the hand is at least 55 cm;
- 55 cm - measurements 56-65 cm;
- 65 cm - arm length 66-75 cm;
- 75-90 cm - the arm is longer than 75 cm.
The ball must also be High Quality, then it will last a long time, and the likelihood of injury with it will be lower. When choosing a ball, you need to pay attention to the following parameters:
- seams - should be practically invisible, during classes should not cause discomfort;
- nipple - completely pressed inward and not felt;
- the fitball is evenly inflated and corresponds to the declared size;
- mild rubber odor
- warm to the touch material indicates good quality.
The fitball is able to withstand a load of up to 300 kg, but given the activity of the trainee, Weight Limit person must be up to 130 kg.
At more weight, you need to use the help of a coach or order a special ball that can withstand such loads.
Basic rules for performing exercises with fitball
By adhering to simple principles in training with a fitball, you can achieve quick and lasting results. The basic rules for training with a fitball are given in the table.
| Principles | Description |
| Quality workouts | When doing fitness, focus on the tension of the muscles being trained, and not on the pace of the exercise |
| Complex exercises | Don't stop at problem areas: thighs, buttocks and abs. Weight loss will be more effective if you train the whole body |
| Load increase | The more you inflate the fitball, the more difficult it is to perform exercises with it, so you can gradually increase the complexity of the tasks |
| The principle of circular exercises | Beginners are advised to choose 5-6 exercises for themselves and alternate them in turn several times. |
Effective exercises for the press
With the help of a fitball, you can pump up all the abdominal muscle groups thanks to the following exercises:
- Sit on a fitball, rest your feet on the floor, arms crossed on your chest. Gradually, moving with the help of the legs, lean back.
The back during the exercise should rest against the ball, and the knees were under the ankles. When performing the exercise, the head is in limbo, but does not tip back.
While in this position, start twisting at a slow pace, starting with the head, then connecting the shoulders and back. There should be a feeling of tension in the abdomen.
Do 8-10 repetitions for 2 sets. Rest between sets for about 60 seconds.
- It is necessary to take the same position as in the previous exercise, but the hands are on the back of the head, the fingers are not crossed.
Perform the same as the previous one for 10 repetitions in 3 sets. The break between sets should be reduced to 30-40 seconds.
- The starting position remains the same. In the hands is a ball or dumbbell weighing 1-3 kg, arms are straightened and located near the ears.
The exercise is performed with outstretched arms for 15 repetitions in 4 sets, then the number increases to 20 repetitions.
Effective exercises for the buttocks
You can significantly tighten the muscles of the buttocks by performing simple exercises with fitball:
- Lying on the fitball with your stomach, your arms are bent behind your head, your head looks down, you need to straighten your legs and rest your toes on the floor. When inhaling, the back does not tense, the body is pulled forward. Return to the starting position on the exhale.
The difficulty of the exercise lies in maintaining balance. For starters, 10 repetitions in 3 sets will be enough. Gradually bring up to 20-25 times.
- Lie on the floor with bent legs, place the fitball under your feet. Further, pressing the lower back to the floor, try to raise the buttocks up as much as possible, while lingering as much as possible.
You need to perform the exercise, starting with 10 repetitions of 2 sets, bringing up to 20-25 times.
- Place the fitball under the shoulder blades and raise the pelvis without taking your feet off the floor. Start with 10-15 reps for 3 sets, working up to 20-30 reps.
Effective hip exercises
Fitball exercises involve not only the muscles of the buttocks and the press, but are suitable for working out the hips, which makes training with it complex.
The exercise is performed while standing, the fitball is between the legs near the knees. The ball does not touch the floor surface. It is necessary to gradually squat until the moment when the knees form a right angle, then you need to hold the ball in this position for 30-40 s. Perform 15-20 repetitions in 2 sets.
The exercise is performed lying on the floor, arms are located along the body, calves with heels should be on the fitball. The hips must be lifted up, tearing off the floor, while a slight burning sensation should be felt in the muscles of the press and thighs.
To maintain balance, hold on with your hands. Take a deep breath without removing your feet from the fitball, and raise your knees in the direction of the hips. Hold this position for a few seconds and as you exhale, straighten your legs. Bring the number of repetitions to 10-12 times.
Stand in front of the ball, throw one leg onto it, rest your toe on the floor with the other leg or stand on your shin. Gradually squat on one leg, while the second leg should not fall off the fitball. It is necessary to maintain balance with your hands, the back should be even, not to fall forward.
Squat as you exhale, as you inhale, return to the starting position. Perform 10-15 times, 2 sets for each leg.
Static exercises with a fitball
Static exercises with the help of a fitball will help to use the muscles of the whole body at the same time. To perform such exercises, you need to keep your body as still as possible.
Static exercises with a fitball for the press, buttocks, thighs will have a tightening effect, increase muscle tone, and improve coordination of movements.
Bend your elbows and lean on the ball, legs rest with your toes on the floor and do not bend. You need to find a point of balance on the ball and try to keep a straight line for 8-10 seconds. The pelvis should be controlled: do not fill it down and do not raise it too high.
To perform, rest your shoulders on the floor, raise your back and hips, bend your legs at the knees and put your feet on the fitball. Having caught the balance, hold it for 8-10 seconds. When performing this exercise with a ball, the muscles of the press and buttocks are also actively involved.
How to increase the effectiveness of exercises with a fitball
The following tips from trainers will help enhance the effect of exercises with a fitball:
- comfortable sportswear;
- drinking enough fluids;
Fitball exercises for the press, buttocks, thighs will be much more effective if you use enough water during training. - balanced diet, without harmful and fatty foods;
- warm-up before the start of the workout and cool-down at the end;
- at the end of the workout, in order to relieve tension from the spine, it is recommended to stand on the bridge, using the ball under your back, and stay in this position for some time.
Exercises with a fitball for the press, buttocks, thighs, carried out regularly, will help solve several problems at the same time: tighten muscles, make beautiful relief, remove cellulite, throw off excess weight, develop coordination of movements, remove back pain.
Fitball exercises for the press, buttocks, thighs:
An effective set of exercises on a fitball for the buttocks and thighs:
With the help of a fitball, you can do both power training both cardio and stretching with stretching.
Another of its features is the involvement of several muscle groups at once. So, performing exercises with a ball for the buttocks, the legs, hips, back and abs will be additionally transformed.
The fitball will be especially useful for overweight people and pregnant women. It does not put stress on the joints and does not have a negative impact on health.
People with varicose veins veins can gladly acquire a bright assistant. The fitness ball not only does not aggravate this disease, but also helps to saturate the veins with oxygen, which has a healing effect.
What muscles are involved?
Let's talk about the buttocks. The gluteal muscles of our body consist of three parts:
- Large - located on rear surface pelvis and are responsible for the bulge and relief;
- Middle - located on the sides of the pelvis and are responsible for nice line hips;
- Small - attached next under the middle muscles and perform the same functions.
By training each of them, doing exercises for the buttocks on a fitball, you will help your butt become convex, toned and elastic.
It is important to understand that fitball training are not insulating. This means that in addition to the gluteal muscles, many other muscles will be involved. Below are the most effective fitball exercises for the buttocks, thighs, abs and lower back muscles.
Note! The size of the fitball that suits you can be calculated as your height - 100 centimeters. Having chosen the desired one, sit down on it, pressing your feet to the floor. The hips should be parallel with respect to a flat surface, and the knees should be at an angle of 90 degrees.Top 3 ball moves for beginners
These movements are quite simple to perform and do not require serious physical training. They are quite suitable for beginners.
1. Hyperextension on a fitball for the buttocks (extension in the lumbar region)
The exercise is suitable for both beginners and advanced athletes. The primary muscles involved are the iliocostal, lumbar, and mid back. Additionally, the gluteus maximus muscles and thigh biceps are strained. The exercise with the ball differs from the fact that, among others, it also involves many more stabilizing muscles.
Technique:
- Starting position - lie with your stomach on the ball, arms bent behind your head, legs straight with support on the toe, look down, the dorsal region is completely relaxed (as if hanging from a gymnastic apparatus);
- On inspiration, the back muscles straighten and the body stretches into one straight line, the lower back is slightly tucked up so as not to overstrain it;
- On the exhale, we return to the I.P.
The difficulty of these actions is to maintain balance and coordination.
You should start from 10 repetitions in 3 sets. You can gradually increase the number of repetitions to 20-25.
Be sure to watch the video before starting the lesson:
Important! Before any sports activities ALWAYS do a warm-up!
2. Squats along the wall
The work is aimed at working out the priests and the front surface of the thigh. The complexity is easy, if you wish, you can weight yourself with dumbbells or do squats on one leg. There is more, special attention should be paid.
Technique:
- Starting position - stand with your back to the wall and firmly press the ball against it with your lower back. The legs are set slightly forward and are shoulder-width apart;
- Tighten your abs, inhale and squat while balancing, thighs should be parallel to the floor. Hold at the bottom for a few seconds, feeling all the tension in the buttocks;
- As you exhale, return to the starting position.
The ball should roll up and down along your back. Be sure to watch the lower back, it should be tightly pressed against the gymnastic instrument. For a greater load, do this.
It is necessary to do from 15-20 repetitions for 3-5 approaches.
More detailed information find out from the video:
See also:
3. Jumping
One of the most simple activities with a gymnastic ball are jumping on a fitball for the buttocks. This movement is similar to , which has a set.
It is necessary to sit on it, firmly press the feet to the floor and begin to make intense jumps. Do not tear off your legs from the floor, and the fifth point from the ball. It is desirable to make jumps as quickly as possible, more rhythmically and more energy-intensive. Such movements perfectly strain the whole body as a whole, and especially the ass.
It is necessary to jump from 3-5 minutes in several approaches.
Learn more from the video:
Carefully! Contraindications to exercise with a fitball can be a complicated pregnancy or local skin diseases.
2 more exercises for the buttocks on the ball of increased complexity
If you are good enough physical training and you want to work out the gluteal and other muscles even more effectively, the following complicated exercises with a ball for the press and buttocks are suitable for you.
1. Glute bridge
A complex exercise aimed at working out the muscles of the press, hips and buttocks. Increases coordination and endurance of the whole body. Be sure to watch your breathing and do not pinch your stomach so that oxygen is well distributed throughout the body.
Technique:
- Starting position - lie on the mat on your back, feet are on the ball and pressed tightly against it;
- While inhaling, it is necessary to push the pelvis up. Watch your lower back, it should not bend much. At the top point, the muscles of the press and buttocks will be as tense as possible. It is advisable to stay in this position for a moment.
- As you exhale, gently lower your pelvis onto the mat.
It is necessary to perform 10-15 repetitions for 3-4 sets.
More on video:
2. Reverse bridge (raising the pelvic area with rolling the ball)
An advanced version of the exercise above. The work includes the muscles of the cortex and thigh-gluteal.
Technique:
- Starting position - back on the floor, legs on the fitball, while the feet are not pressed against it, hands lie along the body;
- While inhaling, you need to tighten the muscles of the press and buttocks, raise the pelvis and roll the ball towards you and linger for a minute;
- Without lowering your lower back to the mat, roll the ball back to the starting point. Keep your balance by using your arms.
Do 12-15 reps in 3-5 sets.
The video shows a simplified version of this movement:
Note! You can complicate the bridge by adding a pancake from a barbell / dumbbell to the pelvic part, or you can perform actions alternately on one of the legs.
Don't forget to cool down after your workout, which can also be done using a fitball.
It does not hurt to reconsider nutrition: less fatty and harmful, more protein and vegetables. Observe the drinking regime - two liters of pure non-carbonated water per day. Add a scrub, a hard washcloth/brush and a massage with your favorite cream to your body care routine.
A little patience and perseverance, study and moderate proper nutrition and the beauty who will soon look at you in the mirror sincerely says "thank you."
Useful materials:
- through exercise?
- How to spend just 20 minutes a day to lose weight in the lower body.
- How to get rid of?
- and and are in the TOP 10 best movements for the buttocks.
