Useful Tips

Effective Fitball Exercises


Being overweight is a problem that many are trying to solve in a variety of ways. Exercises on a fitball for weight loss are one of the proven ways to achieve the desired result. Not everyone has the time and opportunity to visit the gym or an expensive fitness center. However, if you want to go in for sports, you can also in comfortable home conditions, independently choosing a convenient time for classes. To quickly bring your figure to good shape and lose hated kilograms, experts advise using press exercises on fitball.

When choosing this option of fitness, there is no need to visit the gym, because such exercises can bring maximum benefit even to a physically unprepared person. To do this, it is important to purchase a good-quality comfortable ball and choose exercises for working out the necessary muscle groups, for example, fitball exercises for the press. It should be noted that using a ball too small or soft will not bring the desired results. But a large fitball for weight loss is more convenient and effective, and is successfully used even by very full people.

What is fitball?

Fitball is a special gymnastic apparatus that is used for sports training and physical rehabilitation and therapy. The diameter of the ball is 40-90 cm. The durable elastic material of the fitball contains the patented ABS system, due to which accidental damage to the ball during exercise causes it to deflate, but does not burst. It was first used in the 60s of the last century in Switzerland as part of infant treatment programs. Classes on fitball for weight loss began to be used in combination with therapeutic therapy for certain types of diseases.

This shell is an integral part of any gym, which is included by trainers in a set of exercises of various programs, including aerobics, Pilates, special exercises for pregnant women and others. He became no less popular than an expander, jump rope or dumbbell. Its second name is the Swiss ball. When choosing, focus on weight and height and consider the goals of future workouts. Usually in class use:

  • regular smooth ball, which is considered the best option for training,
  • a ball with spikes or a massage ball that helps people with diseases of the musculoskeletal system and neurological diseases. Thanks to the spikes, it is more stable than a smooth ball,
  • a fitball with handles, which children really like. Manufacturers offer such balls of various diameters for children.

Before use, inflate the fitball to 80% of the total volume. A few hours later, deflate the ball, and only then inflate as much as possible. However, keep in mind that the denser the ball, the more difficult it is to do exercises on it. If the projectile will be used by a beginner, do not inflate it to its full extent.

Photo 1. Fitball for children has an interesting color, bright pattern and additions in the form of horns

Fitball selection criteria

For those who decide to fit into the exercises for weight loss at home fitball, buy a shell in a sports store - this will reduce the risk of injury. As for the diameter of the ball, it must be selected in such a way that the hips and knees of the person for whom it is acquired are at the same level while sitting on it. With slight pressure on the ball, the palm spring, and not easily plunges into the ball or collides with excessive resistance.

If there is a suspicion that the material of the ball is thin, pinch it easily - if small folds are formed, then the ball is of poor quality. Fitball of high plasticity with repeated inflation restores shape without forming wrinkles or cracks. The seams on it are imperceptible and invisible. On a branded projectile, the nipple is soldered, does not cling to floor coverings and clothes, does not injure the skin.

In addition, high-quality fitball has antistatic properties that facilitate the processing of its surface. The material of its manufacture is hypoallergenic, without the content of harmful impurities harmful to human health. Since the production of high-quality balls is carried out using modern technologies, the adhesion of dust and small debris to the projectile is eliminated. A distinctive feature of the branded ball is that it is warm to the touch, it is easy to distinguish it from fakes, which are characterized by coldness.

Cheap balls are slippery and sticky. Fitball at home with such a projectile is not an easy task, especially for children. Manufacturers produce multi-colored balls - blue, red, purple, transparent, with various images.

Photo 2. Fitball of the German brand Togu with a diameter of 75 cm with an anti-fracture system withstands loads of up to 500 kg

How to deal with fitball at home: tips for beginners

Classes on a large gymnastic ball require good physical preparation, without which it will not be possible to fully train. Therefore, students from scratch need to start with simple exercises that will help prepare the muscles for more complex loads.

  1. The right fitball: in order to understand whether the gymnastic ball is suitable, you need to sit on it with emphasis on the floor. If the diameter of the projectile corresponds to the growth of the user, then the knees will be bent at right angles.
  2. Extra stability: in order not to fall, doing fitball, you need to give it additional stability. To do this, at the base of the shell, you need to put towels twisted into the rollers.
  3. Breathing technique: Each exercise is performed while maintaining rhythmic breathing. At the peak of efforts exhale, at the point of relaxation, you need to inhale.

Before regularly practicing on the gymnastic ball, it is recommended to exclude the presence of contraindications to such trainings.

50 best loads on a gymnastic apparatus with and without dumbbells

With the help of the fit-ball you can perform various fitness techniques. Beginning students will do exercises without additional weighting materials (they will have to work with their own body weight). If a person has experience in training on a gymnastic ball, then it is possible to complicate the technique of fitness techniques with dumbbells of different weights.

Strengthening the back muscles

Press you need to lie on the ball, putting your straight legs back and focusing on socks. Hands are parallel to the body. In this position, lift the body up, keeping the back straight. In this position, you should linger for a few seconds, straining the spinal muscles. Then you should return to the starting position.

The stomach needs to rest against fitball, relaxing the muscles of the body. Feet better to rest on the sofa, placing the feet perpendicular to the floor. Putting your hands behind your head, you need to raise the body as much as possible and stay in this position for 1-2 seconds, and then gradually slide down.

You need to lie on your back, substituting a projectile under the calf muscles. At the same time, the hands lie tightly to the floor. Rolling the ball on the floor, you need to roll it to the shoulder blades. The body should become in the position of the bridge. In this position, it is recommended to stand for a few seconds.

Fitball is placed under the shoulder blades, placing the legs bent at a right angle on the floor. With your hands locked in front of you, you need to start rolling on the ball in each direction, trying to keep your balance.

Hands with dumbbells

Take a projectile in each hand and put the stomach on the ball. Limbs with bent elbows are freely placed along the trunk. The head is raised at the same time. On exhalation, the right hand is lowered in front downward, and the left hand in the allotted position is raised back. The same action is performed by changing hands.

Fitball set in front of him, resting on it with his free hand. In the other limb is a dumbbell of the right weight. Legs set as for lunges. Straining the muscles of the abdomen and back, the dumbbell is lifted up, bending the elbow. Do the same with the other limb.

You need to sit on the ball with your feet wider than your shoulders. Stretching the opposite arm above your head, you must lean to one side.

You need to sit down, focusing on the forearm. Fitball is placed between the legs. Sliding the left limb along the fitball, you need to move the projectile to the right. The same action should be done in the other direction.

You need to sit comfortably on a big ball with your legs in front of you. On exhalation, pulling the body forward, you need to stretch your brushes to the socks. In this position, they are delayed for a minute, and then return to their original position.

You need to put the ball under the basin, arms extended behind the head, and legs forward. In this case, you need to breathe slowly and rhythmically.

Workout on legs, hips and buttocks

Waist and Hip Swing

Lateral thigh

You need to sit on your side, leaning your body on a shell. Hands should be wound behind the head. On the exhale, raising the body, you need to break away from the fitball, feeling the tension in the oblique muscles of the abdomen. On inspiration, it is necessary to take the starting position.

Fitball backs

You need to sit comfortably on the fitball with your feet wide on the floor. On exhalation, you need to ride your back on the ball. On inspiration from the reclining position, you must return to the starting position.

Rolling the fitball on the wall

The back of the thigh, calves

You need to stand against the wall, pressing the fitball with your shoulder blades. Feet stand so that it is comfortable for the student to maintain balance. Sinking down, you need to roll the ball down the wall until you can sit down. After 1-2 seconds, you must slowly return to the starting position.

It is necessary to lie on your back, in feet bent at the knee joints, place your feet on the ball. There should be no deflection in the lower back. On inspiration, it is necessary to tear the pelvis off the floor, fixing it in the accepted position for several seconds. On inspiration, the muscles relax, dropping the fifth point to the floor.

Legs up

Back of the thigh

you need to stand behind the ball, leaning on it with straight arms. On exhalation, one leg is taken back and lifted as high as possible. On exhalation, her knee is pulled to her stomach. The same thing is repeated with the other leg.

The ball is taken with outstretched arms and the equipment is raised above the head. In this position, do squats.

Buttocks, front of the thigh

the ball is set aside by placing one leg on its surface. Hands are folded at chest level and begin to squat in this position. The knee of the working leg looks forward and bends at an angle of 90 degrees.

Mahi leg in front of him lying on his side

Front thigh

The ball is placed under the waist, resting his lower arm against the floor. The second limb is in front of the stomach. The leg that remains in front is raised in front of you, and then taken back.

Take the same position as for classic lunges. The leg laid back is on the fitball, and the arms are lowered along the body. In this position, they start to lunges.

Inner thigh

The legs are shoulder-width apart, and the fitball is in straightened hands. On the exhale, they squat, while lowering their hands with the ball to the floor. On inspiration, take the starting position.

Press classes

The lower back and shoulder blades are placed on the ball. At the same time, the legs bent at the knees stand on the floor, and the buttocks "look" down, but do not fail. On exhalation, it is necessary to twist, tensing the abdominal muscles. The chin should not be pulled to the chest.

Perform fitness while lying on your back. Soles of the feet need to rest against the gymnastic ball. Slightly pushing the inventory from yourself, it is necessary to raise the body, attracting - lower the body.

Lower and upper press

In the supine position, it is necessary to take the ball with outstretched legs. Raising the legs, the fitball should be taken with the arms straight, and after a second pass it back to the legs and lower them.

Hands rest on the floor behind the back, and the pelvis lies on the ball. The right leg goes up, and the left goes down. At a fast pace, the position of the legs should be alternated, simulating the exercise “scissors”.

You need to lie on the ball with your pelvis, and grasp the support with your arms stretched out behind the back of your head. On inspiration, both straight legs lift up, and on inspiration lower them down.

Oblique abdominal muscles

The ball is placed on its side, resting against it by the body. The lower leg is bent at the knee, and the hands are laid behind the head. The case is lifted from this position and, after a second delay at the peak point, they return to their original position.

Dumbbell Twisting

Lie on your back, putting your calves bent legs on the fitball. With both hands, they hold the bar of a dumbbell of moderate weight. On inspiration, the body is lifted, touching the projectile to the knees, and then return to the starting position.

Upper and lower pres

Take position to perform a classic bike. They take a gymnastic ball into their hands, and when doing a bicycle, they turn their hands alternately on each side.

Fitball roll on the floor

Muscles of the back and lower abs

This fitness technique is performed in exactly the same way as twisting with a gymnastic roller, but using fitball instead.

You need to lie on your back, stretching out a big ball in front of you. On inspiration, one leg rises to the fitball, and the other approaches the floor. Then the position of the limbs is changed, trying to maximize strain on the muscles of the press.

Upper body

Important! When training the muscles of the upper body on a fitball, it is better to use dumbbells in parallel.

What does the complex look like with shells:

Triceps, pectoral muscles

With shoulder blades and neck, they fit onto the shell, taking dumbbells in straight hands. On exhalation, the elbows are bent and the shells are moved to the level of the ears. On inspiration, return the hands to their original position.

Side Dumbbell Breeding

The starting position is the same as in the previous fitness technique. Hands with dumbbells are set up in front of you. On exhalation, they are maximally spread apart and, after holding them for several seconds at the level of the body, they are returned to the starting position.

Chest, Biceps, Triceps

The feet with the toes of the feet rest on the floor, and the arms of the straightened hands are on the ball. The pelvis, legs and back form one line. On exhalation, you need to bend your elbows and draw your chest closer to the ball. On inspiration, you should return to the starting position.

Push-ups (second option):

The hips with the outer surface lie on the ball, and hands with emphasis in the hand stand on the floor. On the exhale, the elbows set back are bent and carry the body weight forward, performing push-ups. Then they return to the starting point.

Back, chest, triceps

The forearms rest against the ball, placing the body at an angle of 45 degrees relative to the floor. In this position, you need to linger for a minute.

Dumbbell Arm Curl

In the sitting position on the ball, one shell is wrapped around the bar with both hands, lifting it up. On exhalation, the limbs are straightened, pulling the projectile as high as possible. On inspiration, the limbs are bent at the elbow joints, trying to fire a projectile behind the head.

The pelvis is located on the fitball, hands with shells are deployed with palms out. On exhalation, bending the elbow joint, the dumbbell is pulled to the chest level. On inspiration, you need to return to the starting point.

Dumbbell bench press in sitting position:

Need to sit on a fitball. Tassels clasp dumbbells and breed limbs, keeping equipment above ear level. The elbows should form an angle of 90 degrees. On exhalation, weights are lifted upward, on inhalation, arms are lowered not lower than the shoulder line.

The ball is standing behind and you need to rest against it with straight arms laid back. On exhalation, bending your arms, you need to lower the pelvis to the floor, performing reverse push-ups.

legs with emphasis on socks are on the fitball, and hands are on the floor. The body forms a straight line. On exhalation, the pelvis should be raised as high as possible, and after a few seconds to return to the starting position. This exercise is only for experienced athletes.

For all muscle groups

The following are the best restorative fitness tricks on the big ball:

Sit on the ball with your buttocks, level your posture and slightly raise your chin. Within 3-5 minutes you need to sit quietly, trying to keep balance.

Ball rolling whole body

The ball must lie on its back so that it is under the lower back. Hands are placed behind the nape, and the pelvis is fixed in the accepted position. Then you need to move the body, trying to easily roll the fitball on the floor.

You need to kneel down with a big ball under your chest and stomach. Hands should be on the floor. On inhalation, you need to raise the left hand and right leg, and on exhalation, return to the starting position. The same thing is done with the right hand and the opposite leg.

You must lie on the floor with your feet on the ball. After relaxing your back muscles, you need to roll back to yourself and roll the ball away from you.

Knee pulls in plank

The emphasis is on the hands of straight hands. Legs in calf area are on fitball. On exhalation, the knees are bent, rolling the shell to the stomach. The legs should remain on the fitball.

Abduction of the foot in the plank position

Take a position for the bar with your feet on the ball. On exhalation, the leg is bent at the knee joint and swing to the side. Do the same with the second limb.

They rest against the fitball with straight arms, and make movements imitating rock climbing with their feet.

Touching the feet on the floor in the plank position

Take position to fulfill the bar. One leg is lowered to the side, touching the toe of the floor. The same movement is repeated with the second limb.

Foot bridge

Спину плотно прижимают к полу, а прямые ноги ставят на снаряд. Пятая точка при этом приподнята, а одна нога вытянута как можно выше. Напрягая мускулатуру живота, конечность нужно опустить на мяч. Те же действия выполняют и с другой нижней конечностью.

Лежа на спине стопами упираются в мяч. On exhalation, one leg is bent at the knee and lifted, trying to bring it closer to the level of the head. Immediately after taking the starting position, the same action is repeated with the second limb.

An example of a finished program

In one training with a gymnastic ball include up to 5 exercises performed in several approaches. An example program looks like this:

  • balance holding - 5 minutes,
  • breeding dumbbells to the sides - 15 reps, 3 sets,
  • rolling the ball along the wall - 20 times, 2 sets,
  • waist swing - 15 times, 3 sets on each side,
  • abduction of the leg in the position of the bar - similarly.

Attention! Each fitness technique should help you work out important muscle groups.

Complex with a small ball

A small gymnastic ball is another effective fitness equipment. You can perform the following exercises with it:

  1. Take a shell into outstretched arms and start doing classic squats.
  2. Lie on the floor with a ball between the knees of your bent legs. As you exhale, raise your legs and squeeze your equipment three times with your knees.
  3. Once in a twisting position, place the blades under the base. With your hands clasped behind the back of your head, start lifting the case up, straining the press.
  4. Perform the gluteal bridge exercise by placing a small ball under the feet. This approach will increase the load.

Each reception is best done 10-15 times by completing 3-4 sets.

What muscles are included in the work?

Talk about the buttocks. The gluteal muscles of our body consist of three parts:

  • Large - are located on the back of the pelvis and are responsible for the bulge and bump,
  • Medium - located on the sides of the pelvis and are responsible for the beautiful line of the hips,
  • Small - attached next to the middle muscles and carry out the same functions.

By training each of them, doing exercises for the buttocks on the fitball, you will help to make your pope convex, fit and elastic.

It’s important to understand that training on fitball are not insulating. This means that in addition to the buttocks, many other muscles will be involved. Below are the most effective fitball exercises for the buttocks, thighs, abs and lower back muscles.

Note! The size of the fitball that suits you can be calculated as your height - 100 centimeters. After choosing the right one, sit on it, pressing your feet to the floor. The hips should be parallel to the flat surface, and the knees should be at an angle of 90 degrees.

1. Hyperextension on the fitball for the buttocks (extension in the lumbar region)

Exercise is suitable for both beginners and advanced athletes. The primary muscles involved are the ileo-costal, lumbar and middle back. Additionally, the gluteus maximus muscles and thigh biceps are strained. Exercise with the ball differs from the classical hyperextension for the buttocks in that, among others, it also involves many stabilizing muscles.

Technique of execution:

  1. Starting position - lie on the ball with your stomach, your arms bent over your head, legs straight with support on the toe, look down, the back is completely relaxed (as if hanging from a gymnastic apparatus),
  2. On inhalation, the back muscles straighten and the body stretches in one straight line, the lower back is slightly tucked so as not to overstrain it,
  3. On exhalation, we again return to I.P.

The complexity of these actions is to maintain balance and coordination.

Begin by 10 reps in 3 sets. You can gradually increase the number of repetitions to 20-25.

Be sure to watch the video before starting the lesson:

Important! Before any sporting activities, ALWAYS do a warm-up!

2. Squats along the wall

The work is aimed at the study of priests and the front surface of the thigh. The difficulty is easy, if you wish, you can weigh down with dumbbells or do squats on one leg. There are 7 more types of squats for the gluteal muscles, special attention should be paid to squats with dumbbells.

Technique of execution:

  1. The starting position is to stand with your back to the wall and press the ball tightly against it with your lower back. The legs are slightly forward and shoulder width apart.
  2. Tighten the press, take a breath and sit in balance, hips should be parallel to the floor. Hold on to the bottom for a few seconds, having felt all the tension in the buttocks,
  3. As you exhale, return to the starting position.

The ball should roll up and down along your spine. Be sure to follow the lower back, it should be tightly pressed to the gymnastic instrument. For greater load, do this exercise with dumbbells.

It is necessary to do from 15-20 repetitions for 3-5 approaches.

Learn more from the video:

One of the simplest exercises with a gymnastic ball is jumping on the fitball for the buttocks. This movement is similar to the legendary “Walking on the buttocks” from Professor Neumyvakin, which has many useful properties for the pelvic area.

You need to sit on it, firmly press your feet to the floor and begin to make intense jumps. Do not tear off your feet from the floor, and the fifth point from the ball. It is advisable to make jumps as quickly as possible, more rhythmic and energy-consuming. Such movements perfectly strain the whole body as a whole, and especially the ass.

It is necessary to jump from 3-5 minutes in several approaches.

Learn more from the video:

Caution! Contraindications to classes with fitball can be a complicated pregnancy or local skin diseases.

1. Buttock bridge

The bridge for the gluteal muscles is a complex exercise aimed at working out the muscles of the abs, hips and buttocks. The coordination and endurance of the whole body is increased. Be sure to monitor your breathing and do not pinch your stomach so that oxygen is well distributed throughout the body.

Technique of execution:

  1. Starting position - lie on the mat on your back, feet are on the ball and pressed tightly against it,
  2. On inspiration, it is necessary to push the pelvis up. Watch the lower back, it should not bend much. At the upper point, the muscles of the abs and buttocks will be as tight as possible. It is advisable to stay in this position for a moment.
  3. As you exhale, gently lower the pelvis onto the mat.

You must complete 10-15 repetitions in 3-4 sets.

More details on the video:

2. The back bridge (raising the pelvic area with rolling the ball)

A complicated version of the exercise is higher. The work includes the muscles of the cortex and thigh-buttocks.

Technique of execution:

  1. The starting position is the back on the floor, the legs on the fitball, while the feet are not pressed against it, the hands lie along the body,
  2. Taking a breath, you need to tighten the muscles of the abs and buttocks, raise the pelvis and roll the ball towards you and linger for a minute,
  3. Without lowering the lower back on the mat, roll the ball back to the starting point. Balance should be due to emphasis on the hands.

Do 12-15 reps in 3-5 sets.

The video shows a simplified version of this movement:

Note! To complicate the bridge, you can add a pancake from the barbell / dumbbell to the pelvic part, or perform actions alternately on one of the legs.

Do not forget about the hitch after training, which can also be done using fitball.

It does not hurt to reconsider nutrition: less fatty and harmful, more protein and vegetables. Follow the drinking regimen - two liters of clean still water per day. Add scrub, a hard washcloth / brush and massage with your favorite cream to your body care.

A little patience and perseverance, exercise and moderate proper nutrition, and the beauty who will soon look at you in the mirror will sincerely say “thank you”.

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