home-Skirts-Fitball exercises - a set of exercises for every day, video. Useful exercises for exercising on a fitball

Fitball exercises - a set of exercises for every day, video. Useful exercises for exercising on a fitball

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, which 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!

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

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

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

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

Balls come in three diameters, which in turn depend on the height of the person: 55 cm for children from 149-164 cm, 65 cm for people of average height from 164-171 cm and 75 cm for tall people between 180-202 cm. There is good A rule that will help you choose the right size fitball for you: sit on the ball and make sure that your hips and knees are at right angles to the floor - the ball is ideal for you.

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

Exercises with a fitball for the lower body

1. Squats with an overhead exercise ball

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

2. Squats with a fitball against the wall

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

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

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

4. Exercise with a fitball for the hips

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

5. Squat with outstretched arms and fitball

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

6. Lunges with a gymnastic ball

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

7. Reverse hyperextension

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

Exercises on a fitball for the upper body

8. Push-ups on a fitball

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

9. Stand while lying on a fitball

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

10. Rolling out the fitball

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

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

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

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

12. Triceps push-ups

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

13. Wedge

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

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

14. Corner with fitball

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

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

16. Exercise with a fitball for the abs

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

17. Knee bend

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

18. Knee Raise

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

19. Step into the sky

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

20. Side bends

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

Based on materials:

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

What can you do with this bulky inflatable ball that takes up so much space at home?

In fact, a fitball (that’s what this ball is called) is an excellent tool for keeping your body toned. You perform the exercises in a shaky position, which also forces you to maintain your balance. And this is an additional load on the muscles.

By the way, exercises using balls are often performed by athletes during the rehabilitation period after injuries. This is due to the fact that the ball helps reduce the stress on the muscles and spine compared to conventional exercises.

Before we get to the training, let's decide on the size of the ball that you will be comfortable working with.

Most balls come in three sizes:

  • 55 cm - for those who are 150–160 cm tall;
  • 65 cm - for those who are 160–170 cm tall;
  • 75 cm - for those who are 170–200 cm tall.

Based on this list, you can choose the appropriate one. Or there is another screening test that will help determine the ideal ball size for you. All you have to do is sit astride the ball. If your thighs and shins form a right angle, then this ball is the right size for you.

When performing the exercises that we will discuss below, determine the number of repetitions and approaches depending on your level of training. We recommend performing 3-5 sets of 10-20 repetitions of each exercise. Start with a small amount and then build up the load.

Ready? Go.

Lower body exercises

This group of exercises is designed to work the core muscles of the legs.

1. Squats with a ball over your head

This exercise is based on regular squats, the only difference is that you hold the ball above your head with outstretched arms.

2. Wall Squats

This exercise uses a ball to support your back. During the exercise, it should move from the lower back to shoulder level.

3. Squeezing the ball with your thighs

It may look funny, but the exercise works great for the muscles of the hips and lumbar region. Squeeze the ball to maintain balance. Hold this position for 30–45 seconds.

For this exercise, it is better to use a smaller ball than a regular one.


Lie on the floor, extend your arms perpendicular to your body. Place the lower part of your shin and heel on the ball. Using your abs and buttocks, lift your hips off the floor. You will find yourself in a precarious position, so use your outstretched arms to maintain balance.

Exhale and slowly bring your knees toward your hips so that your feet are on the surface of the ball. Hold this position for a second, then inhale and stretch your legs back out. Always keep your hips weighted to give maximum load to the muscles of the buttocks.

5. Squats while holding the ball in front of you

This exercise simultaneously works the muscles of the arms, abs and legs.

6. Lunges with a ball

When performing this exercise, make sure that the knee of the leg standing on the floor does not go beyond the level of the toe. To maintain balance, you can hold on to a support (for example, a chair).

7. Reverse hyperextension

Upper body exercises

This set of exercises works the muscles of the arms and shoulders.


These aren't just the push-ups you might be used to. This is a more complicated version of them because you have to keep your balance.

9. Plank

Unlike the usual plank, which is performed on the floor, this variation puts even more stress on the shoulders and arms. Hold the position for at least 30 seconds if you can.

10. Reverse ball crunches


Yes, and this effective exercise can be performed on a ball.

12. Triceps curl

13. Spire

Exercises for the torso

This set of exercises with a ball is aimed at loading the muscles of the torso.

14. Ab exercise

In the top position, hold until you count to five, and then slowly lower. The number of repetitions is 6–10 depending on your preparation. Pulling your knees towards your stomach

Starting position as for push-ups. Just instead of bending your elbows, tuck your knees under you and straighten your legs back.

18. Raising your knees while lying on the ball

While performing this exercise, you need to press your knees firmly against each other so that your legs do not move apart. To avoid pain, hold a towel between your knees.

19. Exercise for the oblique muscles of the torso

Sit directly on the ball. Hands behind your head. Bring your legs together and lower your feet to the floor. Then simultaneously move your legs to the right and turn your body to the left. Do 12–15 reps on each side.

20. Bend to the side with the ball

It is useful to finish your abdominal exercises with stretching. Place your feet shoulder-width apart, hold the ball above your head, and keep your back straight. Bend over and bring the ball to the outside of your left leg. Keep your back straight as you bend over. Raise the ball again and lower it to the right side.

A fitness ball or fitball is a unique sports equipment, exercises on which increase the flexibility of ligaments, accelerate regeneration processes, improve metabolism and blood circulation in the intervertebral discs, and develop coordination. Exercises with a ball are indispensable for fitness, as they force all human muscles to work. The ball was invented by a Swiss doctor and was used for the rehabilitation of people with problems with the spine and central nervous system.

To choose a fitball, you need to know the height of the person who will be using it. For teenagers and adults with a height of 150 - 170 cm, the ball should have a diameter of 65 cm, if the height is up to 190 cm - 75 cm, for the tallest - 85 cm. Children are recommended to practice on a ball with a diameter of 55 cm. It must have an anti-burst system, which speaks about its quality. The color and availability of holders are selected individually.

Exercises with a fitness ball that are good for your legs, abs and back

There are many techniques for performing exercises that help you get rid of excess weight, shape your posture, make your figure ideal, and your abdominal muscles sculpted. Classes charge you with positivity, relieve stress after a hard day, reduce stress levels, and improve your health.

Training with a fitness ball requires a warm-up, because the set of exercises is varied. You can dance, jump, perform rotational movements with your arms. To speed up your calorie burn, it is important to do simple jogging in place between sets. After exercise, it is important not to forget about stretching for relaxation and muscle recovery.

The most common exercises with a ball:

  • Push ups.
  • Rifles.
  • Leg raises with ball.
  • Tilts.
  • Squats.
  • Jumping.

The technique of performing each exercise deserves special attention. You should perform the exercises 10-15 times.

An exercise with a fitness ball, good for your legs, which will also help you make your abs strong and work your buttock muscles: you need to lie on your back, throw your legs over the ball, lift your pelvis up and roll the ball towards you. Stop at the maximum point, hold for a few seconds and roll back to your previous position. To confidently maintain balance, you can rest your hands on the floor.

For the next exercise, you need to hold the ball between your legs, lie on your back, raise your legs, and place your hands on the floor. Tilt your legs to the right without raising your shoulders, then repeat the movement with your legs to the left.

The ideal exercise for strengthening the abs should be performed on a fitness ball in this way: lying on the floor, hold the fitness ball between your legs, while clasping your hands behind your head. Raise your pelvis and legs up, twisting, while retracting and straining your stomach.

To effectively work your triceps, you need to rest your hands on the ball and slowly do push-ups.

This exercise, performed with a fitness ball, is very useful for the back: sit on the ball, roll your body down so that your back is half on it and your buttocks are not touched. Throw your arms behind your neck, bend back, raise your head and shoulders, straining your abdominal muscles. Stay in this position for a few seconds and, exhaling, lower yourself.

Exercises with a fitness ball to lose weight in the abdomen and buttocks

Fitness enthusiasts use the following simple exercise with a ball to lose weight: lie on your back, place your feet on the ball, slowly perform a reverse push-up.

Simple exercises with a fitness ball help you lose weight in the abdominal area no worse than training on fashionable exercise machines. Place the ball under the front of your thighs without lowering your feet to the floor. Keep your legs together, focus on your arms, stretch your body. Raise your pelvic part high, keeping your knees straight, roll the ball towards your toes, and tense your abdominal muscles. Hold the position for half a minute and lower.

You can work out your buttocks well if you lie on the floor on your back and place your legs on the edge of the apparatus. Raise your right leg as high as possible, then return it back and do the same with your left.

Look at the video of a set of popular exercises with a fitness ball designed for weight loss:

Exercises with a fitness ball for pregnant women, good for the spine

There are a lot of exercises for pregnant women with a fitness ball. Doctors advise doing exercises immediately before giving birth, a few weeks before, and also exercising throughout pregnancy. The ball helps keep the body toned and cope with additional stress and back pain. Training develops and strengthens the pelvic muscles, which helps avoid ruptures and serious injuries during childbirth. During gymnastics, the blood supply system is activated, which helps prevent blood stagnation and improves the supply of oxygen to the internal organs. The functioning of the respiratory tract and blood vessels improves, and the heart rate stabilizes.

Exercises with a fitness ball are good for your posture and spine. Thanks to them, you can relieve the stress from the muscles that are located near the spinal column and strengthen them. Swinging on a ball can help relieve back pain. To prevent stretch marks from appearing, you need to sit on the floor, spread your legs to the sides, lean forward, and push the projectile in front of you.

Exercise also helps reduce pain during contractions.

Watch a video of exercises performed with a fitness ball that are recommended for pregnant women:

First you need to master simple exercises and perform them several times. Exercises should be started in the early stages of pregnancy, gradually increasing the training time. Before gymnastics, be sure to do a light warm-up to prepare your body for the load. If pain and discomfort appear, exercise should be stopped.

Look at the photo of how to do exercises with a fitness ball during pregnancy:

Main exercises:

  • Sit on the ball, touching the floor with your feet, and jump.
  • Raise your arms and add twists to your jumps.
  • Take a position lying on your side, clasp the projectile with your legs, make squeezing movements.

It is important to remember that if there are contraindications, then such a complex cannot be performed.

Exercises with a fitness ball for infants and school-age children

There are exercises for infants with a fitness ball. Classes are held no earlier than two weeks after birth, and not immediately after feeding. When adapting a child to a ball, classes should be short, and the baby does not need to be undressed.

Rocking on a ball is useful for the proper formation of the vestibular apparatus. The baby can make floating chaotic movements, which helps relax the abdominal muscles, relieves bloating, colic and gas in the abdomen, and improves breathing. Gymnastics has a beneficial effect on the back, makes the spine strong and flexible, and strengthens the nervous system.

Jumping on a ball is useful for nursing women; it will help you bounce back after childbirth and keep your muscles toned. Doing the exercise with your baby will help calm and rock him to sleep.

There are a lot of simple exercises on a fitball for school-age children. They can be a replacement for regular morning exercises. With their help, the child's muscle corset will tighten and the sense of balance will improve.

Examples of ball exercises for school-age children:

  1. Sit on the ball and raise your arms up and down, while inhaling and exhaling deeply.
  2. Lower your arms, raise them forward, up, to the sides, down.
  3. Sitting on the ball, roll from heel to toe.
  4. Rotate your pelvis.
  5. Place your hands on your belt and jump on the ball.
  6. Lie on your stomach on the ball, kneel down and, straightening your arms, roll.
  7. Rest your stomach against the ball, straighten your legs, walk forward and backward on straight arms.
  8. Lying on your stomach on the ball, spread your arms, raise your legs and hold on for a few seconds.
  9. Lie with your back on the ball, spread your limbs to the sides, lifting them off the floor, hold on for half a minute.
  10. Lying with your back on the ball, roll back and forth, while resting your feet on the floor, bending and unbending them.

Watch a video with a set of exercises for children with a fitness ball:

By regularly doing exercises, your child will feel more alert and energetic, and his academic performance will certainly improve.

Options for fitness exercises with a small ball

In fitness, exercises are also used with a small ball. The benefits of it are undeniable, and it excels in compactness. Exercises with it are especially relevant during periods of injury and physical weakness.

Exercises with a small ball develop your arms, make your buttocks firm, reduce the volume of your hips, and shape your abdominal muscles and back muscles. Gymnastics will help you relax, relieve stress and restore strength. It is very important that the exercises do not put a lot of stress on the spine, joints and tendons.

There are a lot of options for training with a small ball, both simple and more complex. A small ball can be used to perform various sports exercises.

  1. Hold the apparatus with outstretched arms in front of you or lift it above your head and tilt your body back and forth, left and right.
  2. Perform turns, squats, twists.
  3. While balancing with the ball in your hands, take turns bending your leg at the knee and bringing it forward.
  4. Jump with the ball in outstretched arms, lifting your heels off the floor.
  5. Lie on your back, place one leg on the floor and raise the other 90 degrees.
  6. Raise your head, holding the ball in one hand, pass it to the other, passing it under your raised foot.
  7. Change legs and do the same.

These exercises activate the muscles and make them work efficiently.

Thanks to the small diameter of the ball you can:

  1. Develop coordination of movements.
  2. Start working the abdominal muscles.
  3. Strengthen your leg muscles.

There are a lot of options for classes, the main thing is to find one that suits the complexity and will work for the result.





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