Exercises for the spine on a gymnastic ball. Famous exercises with a fitness ball: for abs and for weight loss

Fitball is a popular sports equipment. This elastic ball with a diameter of 45-75 cm can withstand loads of up to 300 kg. Developed by Susan Kleinvogelbach (Swiss psychotherapist) and originally used for rehabilitation exercises.

Very soon, the scope of application began to expand, as doctors began to note the obvious healing effect. Today, this practical equipment is indispensable in fitness and aerobics. It is necessary for weight loss, figure correction, and also the formation of beautiful posture.

Advantages

A set of exercises on a fitball for weight loss allows you to achieve the desired result faster than regular exercises.

A more pronounced fat burning effect is achieved for the following reasons:

1. Each physical exercise becomes significantly more difficult due to additional static load. Relying on a fitball, a person has to maintain balance and balance every second. This requires many muscles to be used. Even those that do not work during regular exercises are activated. As a result, the most problematic areas are worked on, and extra pounds disappear.
2. Exercising for weight loss on a fitball involves a constant combination of static and dynamic exercises. This helps get rid of not only visceral (internal) fat, which is burned most quickly in the process of losing weight, but also from subcutaneous deposits. Getting rid of the latter is much more difficult.
3. Exercises activate metabolism (metabolic processes). As a result, fat continues to be burned even after the end of the workout.

An additional effect from exercise is increased muscle elasticity, improved coordination, and self-control.

Indications and contraindications

Exercises with a fitball for weight loss are especially recommended for people who are contraindicated for intense physical activity due to health problems or excess weight (in this case, there is excessive stress on the joints and heart).

This equipment minimizes the impact load on the musculoskeletal system. Since all exercises are performed smoothly, the likelihood of injury to ligaments and joints is eliminated.

Training with a fitball for weight loss is suitable for obese people suffering from varicose veins, after joint injuries, as well as pregnant women. Such exercises are great for losing weight after childbirth, as they guarantee quick results.

Despite its high safety, there are a number of contraindications. The following activities are not recommended:

• in the presence of dysfunctions of the cardiovascular system;
• if there are pathologies of internal organs, since they are very actively affected during classes;
• in the presence of herniated intervertebral discs.

If there are health problems, weight loss exercises on a fitball are best done under the supervision of a qualified trainer who can select the optimal load and regulate it, constantly monitoring the condition of the trainee. When there are no contraindications to playing sports, you can safely exercise on your own at home.

There is a wide variety of gymnastic balls on the market. Before purchasing, it is important to understand how to choose a fitball for weight loss so that exercising with it is convenient and safe. When considering your options, pay attention to the following details.

• Material

Durable fitballs are made from ledroplastik, PVC or latex. It is better to give preference to ledraplasty.
The surface of high-quality products is perfectly smooth, there are no seams, and the nipple is pressed inward.

• Color

The shade of the product should be chosen taking into account individual preferences. It's important that you like him. This will help form a positive emotional attitude towards classes.

• Elasticity

The ball should be as elastic as possible. When, after pressing, it instantly returns to its normal shape, it means the product is good. If there are folds and dents on the surface, it is not worth buying.

• Hygiene

Antistatic properties are important. They are needed to prevent dust from accumulating on the surface of the fitball and to prevent the absorption of sweat, which is certainly released during exercise.

• Size

In order for fitness on a fitball to bring maximum benefits, it is necessary to select equipment taking into account the height of the person planning to exercise on it. The following table will help with this:

Another option for choosing a size is that a suitable fitball should correspond in diameter to the distance from the floor to the knee. This is the easiest way to select equipment in the gym, when there is no way to know the exact diameter.

• additional characteristics

In addition to the standard (smooth) ones, models with additional characteristics are available. The main ones:

- with handles - they are easier to hold on to, so it is easier to do jumping and other exercises on a fitball; the model is suitable for beginners and those who find it difficult to maintain balance;
- with spikes - guarantees an additional massage effect, provides active stimulation to the body, which accelerates the effect of weight loss.

Please note that the ball is equipped with a reliable anti-bursting safety system. It is necessary so that in case of damage to the integrity, the fitball does not rupture, but begins to gradually descend. This will minimize the risk of injury. The presence of a system against rupture is confirmed by the ABS marking. It is applied directly to the surface.

Effective classes

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 your posture beautiful, and your figure 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. Raise 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. The shoulder, pectoral muscles, arms and abdomen are trained.

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 your left arm 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, feet 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 and inner thighs are strengthened.

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. Turn to the left, 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. Smoothly reach towards it with your 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 with a maximum body weight.

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

The fitness ball is suitable for training the vestibular system and developing motor coordination, 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 individual muscle groups. 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 Ball gymnastics 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 diseases of the heart and blood vessels, 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!

A fitball is a large gymnastic ball that is used for intense training. With a huge ball, activities become not only fun, but also useful. Complex exercises on a fitball for weight loss help pump up several muscle groups at once and tone the entire body as a whole.

Application

Modern fitness clubs and gyms have a huge variety of different sports equipment. One of them is fitball. This large ball has a diameter of 40 to 75 cm. The ball is used in fitness and aerobics training. Simple exercises on a fitball help you lose weight and keep your body in good shape. It helps strengthen muscles, ligaments and relax your back.

Advantages and disadvantages

Exercises on a fitball have many benefits, including the following:

• beneficial effects on the musculoskeletal system;
• high-quality muscle development;
• posture alignment;
• relieving stress from the spine;
• vestibular apparatus training;
• increasing body flexibility;
• helps pregnant women prepare for a painless birth;
• inexpensive price;
• adults and children can easily use it.

There are not many contraindications for fitball. It is not advisable for people for whom it is contraindicated for health reasons.

How to choose?

In order to perform exercises on a fitball at home, you need to choose the right gymnastic ball. Effective results can only be achieved if the sports ball suits you completely. When choosing, it is important to take into account your height; the diameter of the future projectile depends on it.

Before purchasing a gymnastic ball, it must be tested. All you have to do is sit on the ball and see how your legs are positioned. Your feet should rest lightly on the floor and your knees should be bent at a 90-degree angle and parallel to the floor. During the production process, the fitball is made from a fairly strong and reliable material. It can support a person up to 180 kg.

Fitballs come with handles, horns or spikes; these options are well suited for small children. It's easier for them to hold onto them and do the workout.

Who needs to exercise with a fitball?

The exercise system with a fitness ball is suitable for people who care about their health, pregnant women, infants and children of any age. And also people who suffer from the following diseases:

• excess weight;
• phlebeurysm;
• arthritis;
• improper coordination;
• rachiocampsis;
• rheumatism.

Complex exercises

Effective exercises on a fitball for the entire muscle group are suitable for weight loss, recovery from injuries, for neurological diseases, as well as for pregnant women and children.

Before starting your workout, you need to do a short warm-up.

Exercises for the abdomen on a fitball

Simple exercises help you get rid of excess weight and pump up your abdominal muscles. When performing, you must ensure that your stomach is always tense.

Exercise 1

1. Place the ball on the ground and rest your hands on it.
2. Lunge backwards with both legs and return to your previous position.
3. Repeat the exercise 10-15 times.

Exercise 2

1. Place the fitball on the ground and rest your hands (elbows) on it.
2. Make lunges with your legs, spreading them wide in different directions.
3. Next, you should move away and approach the ball, but you cannot take your hands off the ball.
4. You can gradually bend and straighten your legs, placing them in different directions.
5. It is necessary to repeat a set of exercises on a fitball 20-30 times, depending on the load.

Exercise 3

1. Place the ball on the mat.
2. Get on all fours and rest your hands on the fitball.
3. Extend your legs into a plank position. The abdominal muscles should be tense. Don't forget to breathe properly.
4. Your elbows should be positioned directly under your shoulders. Make sure that your body does not fall down.
5. Beginners should start with 10 seconds. If you feel that this exercise is easy for you, it is recommended to place your feet a little closer to each other.
6. To increase the load, you can start moving the ball with your elbows.

Video instruction: Exercises on a fitball for the whole body.

Abdominal exercises on a fitball

This workout course with a fitball helps pump up your abdominal muscles. You should start simple and gradually increase the load.

Exercise 1

1. Lie on your stomach on the fitball.
2. Place your feet shoulder-width apart. They should rest on the floor.
3. Place your hands shoulder-width apart.
4. Begin to lift your upper body and lower it down again.
5. To increase the load, the torso can be raised and moved first to the right, then to the left side.
6. Light exercise is repeated 15 to 30 times.

Exercise 2

1. Lie with your back on the fitball. The torso should fit completely on the ball.
2. Place your hands behind your shoulders.
3. Gradually raise and lower your body. The abdominal muscles should be very tense.
4. You can complement the exercise by raising your left or right leg.
5. Repeat 10-15 times.

Exercise 3

1. Place the ball in front of you on the mat.
2. Get on your knees.
3. Push the ball forward with your hands, straighten your back and extend your arms in a straight line.
4. Return to the starting position, the abdominal muscles should be very tense.
5. You need to start with 10 times, gradually increasing the load.

In one Norwegian school, they decided to seat children not on ordinary chairs, but on fitballs. This had a positive impact not only on the physical but also on the psychological health of students.

Fitball exercises for the back

This set of exercises with a fitball, in addition to losing weight, helps to form an even and beautiful posture. In addition, coordination of movements is developed, the muscle corset is strengthened and endurance is trained.

Exercise 1

1. Stand up straight and grab the ball with one hand.
2. Bend with a fitball in different directions; the back muscles should stretch well.
3. Gradually you can raise your legs or spread them to the sides.
4. Repeat this easy exercise 20-30 times.

Exercise 2

1. Stand up straight and clasp the fitball with your hands.
2. Bend down and pull the ball forward and then up above your head. Your arms should remain straight.
3. Return to starting position.
4. You can supplement the exercise with lunges in different directions. The ball can be lifted not only up, but also alternated: left and right.
5. You can make the task more difficult by adding squats.
6. You need to repeat exercises on a fitball for weight loss 10-15 times.

Exercise 3

1. Stand up straight and rest one foot on the ball.
2. Gradually do squats.
3. If the load does not seem strong, then you can move the ball in a circle with your foot, which rests on it.
4. Repeat squats 10-15 times.

Exercise 4

1. Place the ball against the wall at back level.
2. Place your feet shoulder-width apart and slightly in front.
3. Do squats while raising your arms up in parallel. The ball should roll across your entire back from your shoulders to your buttocks.
4. You need to rise up through your heels, as if pushing off the floor.
5. You need to start the exercises with 10 repetitions, gradually increasing the load. If performed correctly, you should feel a burning sensation in your legs.

Exercise for the buttocks on a fitball

Our entire lower body is worked out. The abdominal muscles are also used to maintain balance.

Exercise 1

1. Stand up straight and straighten your back.
2. Take the fitball in your hands, clasping it with your hands.
3. Do squats carefully. The back should remain straight.
4. The exercise is easy. Even a beginner can repeat it 10-15 times.

Exercise 2

1. Stand up straight and clasp the ball with your hands.
2. Do one squat. You need to make sure that your back remains straight.
3. Next, while sitting, turn with the ball first to the right and then to the left. Your hands should be on the same line.

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

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

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

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

Features of training

Fitness instructors consider aerobic and cardio exercises to be the best exercise for getting rid of excess body fat.

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

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

5 effective ball exercises

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

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

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

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

Basic Rules

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

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

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

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

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

Reverse crunch

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

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

Plank

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

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

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

Twist on the ball

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

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

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

Push ups

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

Skier

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

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

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

Errors during classes

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

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

Video – training on the ball

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

Watch the video and give me feedback on your results.

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

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

How to choose the right fitball for yourself?

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

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

1. The ball should be made of a hard material and should be inflated when you try it. Necessarily. Otherwise, there is every chance of purchasing a ball that actually allows air to pass through. It is logical to assume that with this approach you will under no circumstances conduct an effective workout. Never buy it without first trying it by touch, although this is easy to do. It will be enough to sit on the ball and evaluate your sensations. It will not be suitable if the landing is equivalent to being on a feather bed - the fitball must be hard. Otherwise, not only will you not bring any benefit to your health, but you also risk damaging the projectile itself (especially if your weight exceeds 100 kg);
2. It is equally important to maintain the ratio of height and size of the fitball. In order to get the maximum benefit from training, you will need to proceed from the following formula: human height - 100 = fitball diameter.

A set of exercises that will bring results in the shortest possible time.

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

Before you start performing this set of exercises, you will need to go for a run (or exercise on an orbitrack), 7-10 minutes is enough, no more. In order to prepare the body for the upcoming process.

We pump the rectus and oblique abdominal muscles - twisting

This exercise is performed as follows:

1. A person sits on a fitball in such a way that only the buttocks and a small area of ​​the lower back are on it. The legs should be stretched forward, shoulder-width apart or slightly wider. Hands locked behind your head. At first, while you get used to this set of exercises, you should perform it in front of a mirror; it will be easier to keep track of yourself and avoid making purely technical mistakes. It is very important to maintain this exact starting position so that you do not have to eliminate the back strain later;
2. The first movement is that you try to reach your feet with your head. It is clear that you will not be able to fulfill this intention (few gymnasts are capable of this), but it should be fulfilled in this way. There is tension in the rectus abdominis muscle, which, when you lose excess weight, will give you the desired six-pack of perfect abs;
3. This is followed by a side tilt - your hands are also locked behind your head, but only now you are leaning not in the center, but to the right. If you try to reach your right foot with your head, your attempt will most likely not be successful, but the technique of the exercise will undoubtedly be absolutely correct;
4. Similar movements will need to be repeated on the left side. Such exercises perfectly work the oblique abdominal muscles - you get rid of fat from the sides, the so-called “ears”.

This is where the approach ends. It will be necessary to do such “triples” of 30-40 repetitions, 5 approaches each, but these approaches should alternate with other exercises. One more thing - there should not be a break in which you do nothing, but in principle it is necessary (you just do another exercise at this time). The ideal option is to do raises and raises with dumbbells while lying on the floor. It's very simple - hold dumbbells with your arm straight and move them from the point of contact with the floor to the point of contact in front of your face (the angle of movement is 90 degrees). Such 10 - 15 repetitions and back to the fitball.

We work with the “lower” press

Removes all folds from the lower abdomen, destroys fat deposits. For maximum effectiveness, it is worth placing a metal disc on your stomach while performing the exercise - thanks to this, your muscles will be in constant tension. The exercise itself goes like this:

1. Starting position - lying on your back, wrap your feet around the Swiss ball and ensure maximum tension in your abdominal muscles. Throw your arms back, hold dumbbells or a weight plate so that you are not tempted to help yourself while performing the exercise, thereby reducing its effectiveness;
2. Raise the fitball to its maximum height - it is advisable to reach it to your face. It is very important to ensure that your legs do not bend at the knees. Otherwise, the entire effect of the exercise will be neutralized;
3. Make sure that you perform the full range of motion - grab the exercise ball with your feet while it is still on the floor and lift it to the limit, and then carefully return it to the floor, without bending your knees even once. The exercise is done slowly, without haste. Do not try to deceive yourself and make the task easier for yourself - you should feel how each of your muscles tenses throughout the entire exercise.

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

Push-ups with feet resting on fitball

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

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

It is advisable to perform 15-20 push-ups, the number of series will also be 5. An exercise that can be done during the break is leg raises on the uneven bars. It is done as follows - go to the uneven bars and fix your body at the top point (stretched out on your arms). After this, lift your legs to the level of your lower back (perform leg swings). Ideally do 5 repetitions. You can do less, the most important thing is that you feel muscle tension - without this there is no way, the exercise loses all its effectiveness.

Important note!

Many people believe that intensive exercise with a fitball will replace your diet. This is a dangerous misconception, since no training, in principle, can replace it and allow you to eat whatever you want. A strict diet combined with intense exercise is a guarantee of results.

Supersets exclusively with exercises on a fitball

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

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