Exercises with a gymnastic ball for the elderly. Fitball for weight loss: efficiency and exercises

04.04.202027.05.2017

It happens that a person has never played sports, devoting everything free time family or work. And, only after retiring, he found time for training. Even in such a case gymnastics for the elderly will allow you to activate the work of muscles and joints, at least partially restore the lost dexterity and flexibility.

Deputy Head of the Center restorative medicine and rehabilitation of the Medical and Rehabilitation Center of the Ministry of Health and Social Development of Russia Marina Makarova talks about how to do gymnastics for older people who have to sit a lot.

All exercises are performed while sitting - on a chair or stool without a back. It is worth noting that each exercise does not need to be performed more than five or six times, so as not to get very tired and not get pain in the muscles and joints. Exercises from this cycle can be performed twice a day.

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Fitball in our time is one of the most popular fitness workouts. Now in any center there are classes with fitball. We will tell in this article about the features in the classroom with a fitball and present a set of exercises with a video selection and tips.

Fitball translated from English is a healthy ball. This is one of the departments modern fitness, the purpose of which is physical exercises with a large elastic ball from 55 to 85 cm.
Classes with fitball trainvestibular apparatus, develop coordination of movements, remove additional load on the spine. All this allows overweight people to engage in fitball.

The ball perfectly "unloads" the joints, gymnastics is useful for varicose veins, osteochondrosis and arthritis.

Fitball aerobics classes are gentle, but enough effective method get yourself in shape. It is unique in that it has virtually no shock load on lower limbs. Therefore, even the elderly, with diseases of varicose veins, with damaged knees and ankle joints, overweight.
Even in gyms, a ball is used as an auxiliary equipment. Fitball-gymnastics, like fitball-aerobics, has an excellent effect on the entire body. Strength and static-dynamic exercises, stretching, balance exercises with the ball will add variety to fitness classes. The relative simplicity of training with the ball allows you to master fitball-aerobics and gymnastics at home with the help of a video trainer.

The benefits of exercising with a fitball

Fitball increases endurance, strength and mobility of joints;
Improves posture, coordination of movements;
Fitball is easy to practice at home;
There are many with a fitball;
Suitable for daily workouts the number of exercises is uncountable.

A set of exercises with fitball

Lie face down on a fitball so that it is under the belly. Take dumbbells in your hands and lower them down to the floor.
Raise your arms up along your torso until they are parallel to the floor. Bring them together behind your back, holding your palms up.
Hold your hands for a few seconds and then lower them to initial position.
Keep your head straight in relation to your back.
Do 8-10 repetitions, and then, after a short break, repeat 8-10 more times.
Doing this exercise is very well engaged.

Rest your hands on the floor, the fitball is located directly under the buttocks. Legs bent, heels together. While inhaling, raise your legs so that they become parallel to the floor. Lower and repeat 10 more times.
This exercise allows you to work out.

Exercise 3 - "Frog"

Perform this exercise at a good pace without interruptions.
Sit on a fitball, spread your legs slightly wider than your shoulders and take a couple of steps forward. Lie with your back on the fitball, spread your arms to the sides and bend at the elbows, palms looking up. As you inhale, straighten your legs and arms, as you exhale return to starting position.
When performing this exercise, the muscles and are involved.
Do this exercise 20 times.

This exercise perfectly allows you to adjust.
Place your hips on the ball. Walk your hands forward on the floor until the ball is under your ankles. Inhale, as you exhale, bend your knees and pull the ball towards one shoulder. On the inhale straightening your legs, roll the ball back. And exhale repeat the movement, pulling the ball to the other shoulder.

Sit on the ball and walk forward while leaning back until the lower back rests on the ball. Place your shoulder blades and head on the ball, spread your arms out to the sides. The pelvis, back and head must touch the ball. Try to relax your lower back and.

Sit on the ball with your feet wide. Stretch your arms towards the floor. Relax your neck, shoulders, back.

Selected exercises should be repeated at least 2 times a week for 1-2 sets of 15 repetitions. V. Rest 1-2 minutes between repetitions. Gradually, the number of approaches can be increased to 25.
For classes with a fitball to be effective, it must be well pumped up, it is difficult to maintain balance on a dense ball, while performing exercises on a soft ball, muscle work is minimal.
All workouts using fitball need only be carried out on a hard, smooth floor.
Proper fit provides a ninety-degree angle at the following points on the body: between the body and thigh, between the thigh and lower leg, between the lower leg and foot.
Breathe evenly and do not perform those exercises that cause you pain.
If you have health problems, be sure to consult your doctor, what exercises you should not do.

Exercise video

Fitball: effective and safe training

Functional training with fitball

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Body exercises

Exercises for the buttocks or shake the ass
Exercises for aerobics classes
Waist exercises
Turnikmen exercises
Stretching exercises

Fitball or gymnastic ball- is immutable Sports Equipment everyone gym where fitness classes are held. It is also called the Swiss or fitness ball. This large inflatable ball does not just take up space in the gym, but is an excellent simulator for developing strength, maintaining balance, and endurance of the cardiovascular system.

Elastic and large fitballs 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 you use it sports equipment. Fitness balls are especially popular among those who want to lose weight, maintain themselves in great shape. You can exercise with the Swiss ball both in the gym and at home.

This projectile is most effective at right choice size. They produce gymnastic balls in three diameter variations:

small at 55 cm;
medium at 65 cm;
large at 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 the 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 deal with 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 pick up balls of the appropriate size.

The level of physical fitness directly affects the number of sets and repetitions. The best option is to perform 3-5 sets of 10-20 repetitions for each exercise for each. You can increase the load after a few workouts. If there are no problems with the implementation of the training, then the pace is chosen correctly.

A set of exercises on 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 the gymnastic ball for the lower body

1 - Squats with a gymnastic ball over your head

A simple and familiar exercise, the effectiveness of which is enhanced by the use of a fitness ball. It perfectly works out the muscles of the legs and arms.

Do a regular squat, but raising your arms up with a fitball sandwiched between your palms. Be sure to get involved deltoid group muscles, shoulders. Watch your body. It must be vertical.

Do at least 10-15 push-ups.

2 - Squats with an emphasis on the wall

Effective strength exercise on the quadriceps muscle, which consists in creating resistance through 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, then slowly lower yourself down. In the lower position, the 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 the squat, 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 out the lower back, inner thighs, which is one of the most problematic areas.

Standing straight, place a fitball between your legs. Its center should be at the knees. The ball must not touch the floor surface. Go down until your knees form a right angle, while squeezing and holding the fitball. Hold at the extreme point for 30-45 seconds.

Recommendation: The maximum efficiency from such squats allows you to get a fitball of a larger diameter, that is, one whose dimensions are larger than that of a perfectly 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 the support as a wall or chair.

4 - Exercise with a fitball for the hips

The exercise works in three directions at once.

Lie on the surface of the floor with your arms extended along your torso, placing your heels with calves on the fitball. Raise your hips up off the floor with your abdominals and gluteal muscles. Use your hands to keep your balance.

After exhaling, without removing your feet from the fitball, pull your knees towards your hips. linger in adopted position for a couple of seconds, inhale and straighten your legs.

Make sure that the buttocks are at the top and work to the maximum.

The number of repetitions should be increased to 10-12.

5 - Slow and deep squats

Contribute to strengthening and maintaining the tone of the legs, abs, arms.

Extend both arms with the fitball in front of your face. Lower yourself into a squat while bringing the beach ball to the left, keeping it slightly higher above your left leg. Inhale slowly three times, rise up.

To make the exercise as effective as possible, keep your hands strictly in front of the 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

Train the ability to maintain balance.

Stand with your back to the ball, put your foot on it so that the sole looks up. With your free leg, step 6 inches forward, bending both knees. Control the position of the front leg. It should rest entirely on the foot, and not just on the toes. If reach desired result it’s difficult right away, you can use support in the form of a railing or a chair.

Repeat such deep lunges should be 8-10 times on each leg. When physical fitness allows, then you can do more.

7 - Reverse hyperextension

Performing this exercise allows you to tone the muscles of the buttocks.

Lie on the fitball with your chest. Fingers and toes rest on the floor. Roll forward a little until your hands are level with shoulder girdle, and the hips will not touch the surface of the ball.

Activate abdominal muscles and closed legs. To do this, raise your straight legs so that they are on the same level with the 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 rising from the ball.

Exercise ball for upper body

This part of the complex perfectly complements the first seven exercises, helps to maintain the shape of the upper body.

8 - Push-ups with fitball

Much more complicated than usual, but also much more effective. The main thing is to master the technique of execution.

Place the fitball in front of you, lie on top of it so that the core muscles are on top of the ball, and the arms and legs touch the floor surface. Rearranging your arms, move forward until your shins rest on the ball. The body should not bend, but remain straight. After fixing this position, do a push-up, lowering so that the forearms are parallel to the floor. Get up.

You need to try to do at least 8-10 push-ups. If preparation allows, you can do more.

9 - Stand "lying on a gymnastic ball"

A great exercise that allows you to turn an ordinary stance due to the ability to hold a position on an unstable fitball into real workout for the muscles of the arms and shoulders.

The easy version involves the emphasis of the elbows with the forearms on the gymnastic ball, and the complicated one is performed with straightened arms. First behind is one outstretched leg, and then take a step back to place the second one.

To achieve the maximum result allows holding the position for up to 30 seconds in each approach.

10 - Rolling out the gym ball

Performing this exercise involves both the muscles of the core and the arms.

Place the fitball on the floor, and kneel behind it, placing your palms on upper part ball. Push the projectile ahead of you. Stop when the triceps are on the balloon and the legs are spread at the knees. The movement is carried out due to the dense muscles of the core, "pushing" the body forward.

No need to try to do a lot of repetitions at once. Most importantly, follow correct technique. For the first time, 10 repetitions are enough.

If there is excessive pressure on your knees, use a yoga mat or lay down a regular towel.

11 - Hyperextension

This exercise is aimed at strengthening the back muscles.

The stomach and hips are on the fitball, and the straight legs are behind the projectile. 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

Helps strengthen and tone the triceps.

Sitting on top of the fitball, bend your legs, shoulder-width apart, at a right angle at the knees. Place your hands on the ball and slowly move them so that they protrude a few centimeters forward. The correctness of the position is indicated by the fact that the hands support the body, and the heels are located on the floor. Using the triceps, lower your arms a few centimeters down, return to the starting point.

Perform from 10 to 15 push-ups, keeping your back straight, involving the abdominal muscles in the work.

13 - "Wedge"

A fairly complex and advanced exercise for working out the press. It not only strengthens the muscles on the stomach, 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. Legs must be straightened. The execution itself consists in pulling the legs to the chest with the transfer of emphasis from the shins to the fingers. The result is the formation of a kind of wedge.

The correctness of execution is controlled by the absence of any deflections in the back area, by the arching of the toes relative to the fitball. General position body is similar to that taken when doing 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.

Fitball exercises for the back and abs

14 - Corner

Aimed at the study of the abdominal press.

Lying on your back, place your ankles on the fitball. Stretch your arms to your legs, at the same time lifting your torso up, but keeping your hips off the floor. Correct execution involves the formation of a semblance of the Latin letter "V" or the symbol "tick". When you reach the end point, silently count to five, and then slowly lower yourself.

The optimal number of repetitions of such a corner is 6-10.

15 - Jumping

They give an energy charge of vivacity!

Sit on top of the ball, tighten your abdominal muscles, put 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 the heart rate to be maintained at least until the middle of the workout, making jumping ideal for a warm-up.

16 - On the press

Perfectly strengthens the abdominal muscles.

Take a lying position. The arms and legs are extended. Take the fitball with your hands, lift it above your head, and then, smoothly raising your limbs, transfer the ball to your legs, placing it between your ankles. Only the 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 - Bending the knees

Take a position similar to the one from which the push-ups are performed. Straighten your arms. Keep your palms under your shoulders and your toes 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 curls.

18 - Knee raises

Great for problem areas.

Place the ball against some object that cannot be moved, or power simulator if you are in the gym. Lie down on the fitness ball with your back and shoulders touching it. Grasp the simulator or any other object, press your legs against each other. Bend your abdominal muscles, bring your knees to your chest, helping with your hands to maintain balance. Do at least 10-15 repetitions to properly develop the press.

When the exercise is already mastered, you can proceed to the use of free weights.

19 - Step into the sky

Works out the oblique muscles of the press.

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. Technique doesn't really matter. The main thing is to give all the best.

20 - Stretching slopes

They will be a great ending to the training.

Stand with your feet shoulder-width apart, fitball in your hands above your head. The back should be straight and the muscles of the press tense. Move the ball to outside first one and then the other leg.

Perform at least 10-15 tilts on each side. The main thing to remember is that between the slopes you must definitely return to the central position.

Now it is hardly possible to find a fitness club that does not conduct workouts with a fitball. This projectile has gained great popularity, since classes with it are interesting and, most importantly, effective for weight loss. In addition, anyone can purchase a fitball and do the exercises on their own.

What can a projectile be used for?

Fitball is a large ball that is designed to perform many exercise. At one time, the projectile was invented for people with back diseases. But later, the scope of the fitball began to expand, and now it is not only a simulator for rehabilitation. It can be used to effectively drop excess weight, ball exercises are successfully used in fitness for weight loss.

Fitball classes allow you to:

create and correct posture. When performing exercises on the ball, you must constantly keep your balance. Consequently, the muscles of the torso are included in the work, which are often not loaded in many other workouts, and in fact they are responsible for even posture. In addition, fitball exercises train the muscles that allow you to keep the body vertical when walking or other movements;
strengthen the abdominals. The need to maintain balance includes the work of the abdominal muscles. A additional exercises on the press allow you to work out this zone much more efficiently and make the stomach flat;
tighten the buttocks, and much more effectively than on other simulators;
increase body flexibility and stretching.

It should be noted that the fitness ball has no age restrictions: both children and the elderly can use it. In addition, fitball can be used by people with different physical training and health status.

What effect does exercise with fitball have on the body?

A distinctive feature of the projectile is that during training several devices are simultaneously activated with it: motor, vestibular, visual and tactile.

In order to even just sit on such an unstable object as a ball, it is necessary to include the back muscles, “bark”, etc. in the work. Therefore, there is an intensive strengthening muscle tissue body and ligaments. In addition, the vestibular apparatus is trained and coordination of movements is improved.
Due to the round shape of the fitball, the range of motion increases when performing exercises. Accordingly, the stretching of the muscles improves and the joints warm up.
The ball during training has the property of springing. Such oscillatory movements of the projectile make it possible to stimulate the work internal organs and systems: gastrointestinal tract, endocrine, nervous, respiratory and cardiovascular systems.
Classes with fitball contribute to the acceleration of metabolism. All metabolic processes in the body are activated, which contributes to healing, strengthening immunity and weight loss.

How to choose a fitball

The effectiveness and comfort of training largely depends on how correctly the projectile is chosen.. In addition, a well-chosen ball will eliminate possible injuries and sprains.
The size of the fitball is chosen depending on the height of the person or the length of his arm, which is measured from the shoulder to the tips of the outstretched fingers.

Table: fitball diameter

If there is no centimeter nearby, then the ball can be picked up by another method. You need to sit on the top of the fitball, while the legs at the knees should be bent at an angle of 90 °, and the feet should be firmly pressed to the floor. If it is possible to comply with this provision, then the fitball is suitable for classes in size.

When buying a ball, you need to pay attention to the following points:

There should not be any strong smell, which indicates the presence of components harmful to health in the rubber. During training, breathing becomes more intense and deep, and the inhalation of toxic substances will cause significant damage to health;
the density of the rubber must be high enough, otherwise there is a possibility that the fitball may burst under dynamic loads;
the rubber from which the ball is made must be uniform over the entire surface, otherwise, over time, bulges or depressions may appear on the projectile;
the seams on the fitball should not be too noticeable, and even more so stick out;
the nipple must be firmly pressed into the surface of the ball;
it is desirable that the fitball be equipped with an anti-burst system. Then, in case of an accidental puncture or cut, the ball will simply slowly deflate. In the document for such a product there will be an ABS (Anti-Burst System) or BRQ (Burst Resistant Quality) mark;
a good projectile should have antistatic properties. This eliminates the accumulation of dust and dirt on its surface;
a quality fitball should be warm to the touch.

When choosing a projectile, you should also focus on who it will be intended for. There are several types of ball:

a smooth fitball is versatile;
fitball "with horns" - used in training children and pregnant women. "Horns" are needed to maintain balance and additional support;
the projectile with spikes allows you to additionally fight cellulite deposits.

Workouts with a fitball for weight loss at home

The exercise with the ball includes a mandatory warm-up, during which all muscle groups are warmed up. Then comes the main training to strengthen muscle tissue. Particular attention is paid to problem areas: abdominals, hips, buttocks. Stretching should be the final stage of the lesson.

To lose weight and give the figure a toned look, fitball exercises should be repeated 2-3 times a week. In this case, the duration of the training should be 40-60 minutes.

In order for the exercises to bring the expected result, it is necessary to breathe correctly:

breath cannot be held;
all efforts must be made on exhalation, and on inhalation, return to the starting position.

Strengthening the abdominals

Video: exercises for the press

Passing the ball

This exercise allows you to effectively tighten your stomach. It can be recommended to women who want to recover after the birth of a baby.

Lie down on the floor, stretch your arms behind your head and take the fitball (position A).
Tighten your stomach and rise, bring the ball to your feet and grab it with your feet (position B).
Place your hands and feet on the floor (position C).
Rise again and take the fitball with your hands.

Number of repetitions: 8-12 times.

Abs + hips

The exercise allows you to tighten the stomach and adjust the hips.

Fitball should be clasped with legs (position A).
Pull the legs to the chest, while the pelvis needs to be raised (position B).
Hold for 2-3 seconds. and slowly return to the starting position.
For those who want to complicate the exercise, you can simultaneously raise your shoulders with your legs, holding your hands behind your head.

Do 8-10 repetitions.

Making the waist thinner

In order for the waist to decrease, you should also work with the oblique abdominal muscles.

Sit on a fitball, legs apart shoulder-width apart, and hands behind your head.
Turn your torso to the right, while lifting your right leg.
Return to starting position. Repeat turns 12-15 times.
Then do everything in the same sequence in the other direction 12-15 times.

Working on the buttocks

Buttocks + hamstrings

The fitball must be tightly clamped between the lower back and the wall (position A).
Then you should sit down deeply (position B) and rise to the starting position.

When performing the exercise, you can notice how the muscles of the buttocks and rear surface hips. Squats should be repeated 8-12 times.

Buttocks + outer thigh

When performing this exercise, not only the muscles of the buttocks and the outer surface of the thigh are tightened, but also the oblique muscles of the abdomen.

You need to kneel and lean with your right side against the projectile, clasping it with your right hand.
Raise your left leg.
On the count of "one" pull the left knee to the ball, on the count of "two" straighten the leg to the side.

Repeat the exercise 8-12 times, and then change sides.

Pelvic lift

After a few workouts, the result will be noticeable.

Lie on the floor with your arms spread out to the sides, and put your feet on the ball (position A).
Raise your hips off the floor (position B).
As you exhale, bend your knees. In this case, the ball must remain under the feet (position C).
Inhale and straighten your knees.

Repeat the exercise 8-10 times. In order for the buttocks to receive the maximum load, the hips should be kept constantly overhang.

Strive for slender legs

Legs will not look slim if the inner thighs are not taut.

In a standing position, place the ball between your legs.
Bend your knees, tighten your abdominal and buttock muscles, and keep your back straight.
Strongly squeeze the fitball with your knees for two to three seconds.
Return to starting position.

It is necessary to do 3 sets of 15 times.

Tighten the stomach by jumping on the ball

In fact, you don't have to jump on the ball. During the exercise, it is the press that is intensively involved, and not the legs. It's a good cardio workout.

Sit on the ball and spread your legs to the sides.
Quickly alternately raise and lower your knees. This will create springy oscillations of the fitball, which gives the feeling of bouncing.
Exercise at an average pace should be done for 2-5 minutes.

Video: effective weight loss exercises from Natalia Kuchma

A set of lessons for beginners

Pendulum

This exercise will tighten your stomach and inner thighs.

Lie on the floor, spread your arms to the sides.
Clamp the ball with your feet and lift it up (position A).
Make slow swings of the fitball to the right and left 10–15 times in each direction (position B).

Squats

With the help of the exercise, the hips, buttocks are worked out, the muscles of the arms, chest and back are tightened.

Stand up straight, raise the fitball above your head.
Make a sitting, while the ball should be held in front of you with outstretched arms.
Get into the starting position.

Squat repeat 8-12 times.

Unusual bridge

The exercise allows you to tighten the muscles of the press and back.

Lying on the floor, place your feet on the ball.
Raise the pelvis up and bend slightly.
Get down on the floor again.

Make a bridge 8-12 times.

Support

With the help of the exercise, you can significantly reduce the waist circumference, because in this case, the oblique abdominal muscles and lateral muscles torso.

Get down on your knees and lie on the fitball with your right side, clasping the ball with your right hand.
Bring your left hand behind your head, and straighten your left leg to the side.
Leaning on the fitball, raise the torso.

An inflatable ball (fitball) and dumbbells are sports equipment, which are affordable and can be used for training at home.

Using home exercises with dumbbells can be very effective in terms of training the arms, back and chest. In turn, the fitball will allow you to provide a load to the main muscle groups, and also thanks to it you can develop the vestibular apparatus.

The training plan stipulates that you will exercise at least twice a week. In the first two weeks, one approach of each exercise should be performed, which provides for 12-15 repetitions. Rest between exercises should not exceed 30-60 seconds. After you have worked on the exercises of the complex for two weeks, you will need to either increase the weight of the dumbbells, or increase the number of sets to two.

Dumbbells and exercises with them at home

Lifting dumbbells from the floor

The back and stabilizer muscles are involved in the work.

It is necessary to pick up dumbbells and take a pose that provides for emphasis on the hands and knees on the floor. On your knees, you should move back right foot, while it should be placed on the toe. Next, the left arm is bent, the dumbbell is pulled to the left side. The movement must be done slowly. You should also ensure that the muscles of the shoulders and neck do not strain. 12-15 repetitions are performed, then the side changes.

When performing this exercise, the body must be in a stationary position. If balance is difficult to maintain, then movements must be performed from a position that provides support on the knees and hands.

Breeding hands

Triceps and chest muscles are being worked out.

Lying on your back, bend your knees at a right angle, the dumbbells are in your hands, and the heels of your feet are on the bench. First, you need to raise your arms up, and then you should lower them to the sides and return to their original position. Next stage implies the reduction of the hands with dumbbells above the head and return to the starting point.

Fitball, exercises

Performing squats with a fitball

Buttocks and leg muscles are trained.

Press the fitball against the wall with your back and do an incomplete squat, that is, your knees must be bent to a right angle position (thighs parallel to the floor, and feet tightly pressed). Place your hands on your hips and stand up with your arms extended up. Then return to the starting position.

Raising arms while sitting on a fitball

Sit on a fitball and take dumbbells in your hands. Bend your arms at the elbows so that the palms of your hands turn towards you. The rise must be carried out to shoulder level, and then raise your hands up so that the palms turn away from you. Take the starting position and repeat the exercise.