Fitball exercises. Fitball for weight loss - a quick way to give the body ideal parameters

It is used for, since the muscles and sides are involved in the process of execution.

The exercise can be performed either by laying on the ball, or resting on the hands. However, it’s worth saying right away that, resting on your hands, you can easily slip off and get. That is why it is better to put your feet on the fitball. We do the exercise as follows: we put our feet on the ball and stand on straight arms so that our body is a straight line, without deflections or arches in the area. Keep this position for at least a minute to get the desired effect.

If you are physically fit enough and want to make the most of your potential, then use the fitball as a support for. We do it this way: we kneel and put our elbows on the ball; straighten up slowly, keeping balance. After that, roll the ball forward, maintaining balance. You need to stop at the point where yours is completely straight and your elbows are still good on the ball.

The static bar, in the process of its implementation, involves the muscles and. Also, part of the load goes to the deltoid muscle (shoulders). Remember the following: after the exercise, you should not. If pain appears, then you are doing the bar incorrectly. To avoid injury, perform all actions near the mirror.

The following fitball exercise for weight loss will help remove wrinkles from the abdomen and. We start with the same static plank on outstretched arms, after which we begin to slowly lift the pelvis up, while moving the ball closer to us. The fitball should be in contact with the ankle so that you can control the process. The peak point is a position in which your straight arms and back will come out in one line.
Before performing exercises in dynamics, it is worth evaluating the strength of your hands and preparation, since it is they who will hold yours. If there are fears that after the exercise you will get a stretch, use an elastic bandage.

Overhead ball squat

Another simple exercise for weight loss on a fitball, which can be easily performed at home.

The exercise differs from regular squats only in that you need to hold a fitball in your hands.

Correct execution implies the following: we take the ball and raise it above the head with outstretched arms. Next, put your feet shoulder-width apart, straighten your back. We squat slowly, looking up (look at the transition between the wall and the ceiling). At the moment when your hips are perpendicular to the calves, we stop and slowly rise to the starting position. During the squat, you can not arch your back with a “wheel” or look down at the floor.

Important! In the process of execution, you can not bring or spread your knees.

Since the fitball is not a weighting agent, you need to do at least 25-30 squats to get a result.

Squatting against the wall differs from the previous version in that the fitball will not allow you to arch your back with a “wheel”.

To begin with, we stand up to the support and place the fitball between the back and the wall so that during the squat it does not fall and does not end up in the head area.
After you have placed the ball in the right place, put your feet shoulder-width apart and look forward or up. Slowly squat so that the ball moves with you. We freeze when the calves are perpendicular to the hips, and just as slowly return to the starting position.

Push ups

We start by laying down on the fitball with our stomach so that the torso is parallel to the floor. To do this, the ball is placed in the area of ​​​​the upper thighs and pelvis. Next, you need to rest your toes on the floor to create balance. If you don’t feel it, move it back a little, moving the fitball to the side.
After taking the initial position, we begin to lift the torso up, arching in the back. At the peak point, we freeze for a few seconds and slowly descend. During execution, the legs should not come off the floor, otherwise you will “leave” forward and may be injured. Also, do not help yourself with your hands, otherwise it will turn into push-ups.

The number of repetitions depends on your physical fitness and the presence of back problems. It’s worth starting with 8-12 repetitions with strict adherence to technique.

Unlike the previous version, reverse hyperextension involves the movement of the legs, not the body.
Lie down with your stomach on the ball so that you feel the balance. Hands need to take on any static object that will serve as a support. We straighten our back and raise our legs, stopping at the top point. After that, slowly lower lower limbs and repeat again. During reverse hyperextension, only the legs should be involved, the arms serve as a support. The back should bend in the process of lifting, so that all working muscles are involved to the maximum. Movement forward or to the side during the exercise is unacceptable, as you can damage the static part - the hands.

This concludes the top fitball exercises that will help you “pump” all the muscles of the body. Some of the above require you to be in good physical shape, so don't be discouraged if you don't get it right the first time. a large number of approaches. Follow the instructions and exercise your body regularly to achieve the desired results.

Many are already familiar with the fitball, which is also called the Swiss ball. It is recommended to buy almost everyone who wants to lose weight.

Gymnastics on a fitball helps to develop strength and achieve a slender fit figure, increase muscle tone. Exercises from such gymnastics are often recommended by doctors to their patients during rehabilitation after injuries.

Fitball is suitable for both pregnant women and the elderly, as it allows you to perform exercises that are difficult for muscles without stress on the spine and joints.

With such a sports equipment, any actively exercising person will find a lot of new solutions to improve the effect of their exercises.

The gymnastic ball is made of special materials, thanks to which it has wonderful shock-absorbing properties that help relieve muscle tension and reduce the level of stress on the joints and spine. Fitball exercises can significantly reduce the likelihood of injury.

Also, during a lesson with a fitball, several groups are effectively worked out at once. Even people suffering from varicose veins can practice on it, because most exercises involve the absence of heavy loads on the legs.

The instability of the Swiss ball will help improve coordination and balance, which immediately affects the posture and flexibility of the body. When balancing, most of the muscles of the body are in tension, therefore, even when simply sitting on a fitball, significant energy consumption is observed, helping to get rid of the fat reserve and tighten the figure.

In general, fitball exercises bring much more pleasure - the ball makes them more fun and interesting than any fitness. In addition, during training, all muscles are toned, due to which fat is burned intensively.

The double benefit received from regular exercises helps to tighten the press, hips and buttocks, which will now never be depressing with their flabbiness. And for balancing on the fitball, muscles are connected that are not used during normal training, which is why you will spend much less time and effort on a slender and attractive body.

If you make training on the fitball regular, working through problem areas, then you can quickly put your figure in order.

True, you should not consider the fitball as a magic simulator from the TV store. It will have the greatest effect in the fight against cellulite in combination with proper nutrition and other ways of getting rid of excess weight.

All means will be good, so no need to feel sorry for yourself. By combining fitball with other types of training, you can achieve amazing results.

For even greater efficiency, you need to connect your life more closely with the fitball. You just need to replace a chair and a sofa with it, sit on it while working at a table and a computer instead of a chair. This will immediately improve your posture and straighten your shoulders.

The back and legs will hold the body more firmly in any position, you will feel strength and self-confidence, and the results of training will not keep you waiting.

How to choose a fitball

When choosing a gymnastic ball, first of all, you need to pay attention to:

• dimensions;
• Colour;
• handles and massage relief.

The size of the fitball is selected according to the following ratio "human height / ball diameter":

• up to 152 cm - 45 cm;
• from 153 to 165 cm - 55 cm;
• from 166 to 185 cm - 65 cm;
• over 186 cm - 75 cm.

Taking the fitball you need, sit on it. The ball should be comfortable, each leg should stand with a full foot on the surface, bent at the knee joint at a right angle, that is, the hips are parallel to the floor.

Your future ball is needed not only to become an instrument of hard work on yourself. It is also designed for fun and joy. All fitballs are available in bright colors, even gray balls shine and immediately catch the eye.

Green will relax and soothe, red will excite and lift you up, blue will help you focus on training, luxurious purple awakens passion, purple will inspire, yellow will cheer you up. You will understand which color contributes to your workouts just by looking at the fitball.

Pens on a swiss ball are only needed if you are going to jump on it. The seating surface on these balls is usually covered with massage relief enhancing the pleasant experience.

In order for the fitball to perform the function of a sports equipment, it needs to be pumped up more than usual. It will become more elastic and it will be more difficult to keep balance on it, which means that you will have to strain more during its use. Thus, weight loss will happen faster.

Do not worry that the fitball will explode and you will fall to the floor. Manufacturers foresaw this and provided it with a special system that, when a breakthrough occurs, slowly releases air, preventing the ball from exploding.

The best fitball exercises to achieve the perfect figure

We present you a complex for training with a gymnastic ball of an average level for all muscle groups. The complex is designed for three workouts per week, alternating day after day. Three to four weeks later, proper nutrition you will notice the loss of the first kilograms.

Warm up

To begin, take side steps left and right 20 to 30 times. Then take the ball in your hands and continue to take side steps (about the same number of times), bringing it to the side of movement, but not lifting it above shoulder level. Then put the ball to the side, walk in place, raising your knees high - about 60 steps.

Then, continuing to walk, but without lifting your knees high, take the ball again. Squeeze it with your palms, lift it above your head and lower it to your waist while walking. Do 10-15 squats with the ball on outstretched arms. You can also jump on the ball while moving around the room, if possible. Now you can start training.

Hip exercise

For this exercise, hold the fitball with your inner thighs with all your strength and freeze in this position for a minute. Try not to bend your pelvis back, and also try to pull in your stomach, training the transverse abdominal muscles. At the end of the exercise, jump on your toes 20-30 times without releasing the ball. You can do 2-4 sets of this exercise.

Butt lift exercise

You need to put the foot of one foot on the ball and roll it to the side. So you need to perform 10 squats on one leg, and another 10 on the other. The exercise also develops the ability to keep balance. As in the previous one, try to pull in your stomach.

It looks like ordinary push-ups from the floor, only the legs are placed on the fitball for unloading.

Since the center of gravity will shift, push-ups will become more difficult, so it will be enough to perform 5 times in two ways:

• palms wider than shoulders, elbows apart;
• palms shoulder-width apart, elbows back along the body.

After push-ups, you can relax by jumping on the ball in the same way as during the warm-up.

Full body exercise

The starting position is the same as in the previous exercise, only you need to put the feet on the ball instead of the shins.

For the first minute, you need to hold this pose:

• the stomach is drawn in;
• shoulder blades as close as possible to each other;
• the loin strictly continues the line of the legs.

For the second and third minutes, you need to alternately pull out the right and left hand up or forward. At the end, tighten your abs and try to bend into a corner to roll the ball towards you with your feet, moving your feet. Slowly return to the starting position.

Belly Slimming Exercise

You need to lie on the floor and hold the gymnastic ball with your shins between your legs. Raise the ball with your feet and pull it to your chest, pass it into your hands and touch the floor behind your head with the fitball. Also return the ball back to your feet and place it on the floor.

Repeat until you get tired. During this exercise, the press is most tense, which contributes to the formation of a beautifully defined abdominal relief.

Video

10 basic fitball exercises

Fitness trainer, group exercise instructor, nutritionist

Conducts general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. He also specializes in modern methods of functional testing in sports; athlete recovery.

Hello our dear lovers healthy lifestyle life. In today's article, we will tell you about such an amazing sports equipment as the Swiss ball. People often call him fitness ball or fitball, and so as not to confuse you, we will also call it that.

The fitness ball is a universal sports simulator and it proved this when in 2008, at one of the world sports exhibitions, the fitball was called the most useful invention in the entire history of the fitness industry. And the results that those who train with fitball achieve confirm this high-profile title. Can you imagine doing just one exercise on a fitness ball, almost all your muscles work, plus your coordination and flexibility develop, and your posture will become ideal after a couple of months of training.

In general, if you delve into history, the fitball has been used in aerobics since the 1950s, but it was used mainly by doctors and physiotherapists. They actively used ball exercises in the treatment of patients with paralysis. Then, in the 1970s, physiotherapists from the United States became interested in fitball. They borrowed it from their Swiss colleagues and began to use it in the treatment of their patients. It was American doctors who gave impetus to the popularization of fitball exercises. And already in the 90s, the Swiss ball sat firmly in the fitness industry.

Below we will tell and show you the most popular set of exercises on fitball, which will allow you to lose weight and become slimmer, and also tell you which fitball to choose if you buy it in a store.

Fitness ball exercises

Well, let's now consider why we are here. Namely, let's look at the most popular fitball exercises that will help you lose weight, strengthen your posture, make your abdominal muscles more prominent and just cheer you up.

The set of exercises on the fitball presented below consists of the most effective movements. We have collected them specifically in one place so that you no longer have to surf the Internet on dubious sites that contain very strange exercises. Well, enough talk, let's see what exercises with a fitness ball will help you lose weight.

Be sure to warm up before your workout. Jump rope, dance, or just do the usual circular motions with your arms and legs.

Pelvic lifts

The first exercise is working on the core muscles, that is, it makes your abdominal and lower back muscles stronger. The muscles of the buttocks and legs are also involved here. Put the ball, lie on your back in front of it, and throw your legs on the fitball. In the starting position, the feet should not touch the gymnastic ball (A). Now lift your pelvis up, rolling the ball towards you with your feet. Having reached the highest point, linger in it for a couple of seconds (B) and return to the starting position.


At first, help yourself to balance by resting your hands on the floor. Do 10 of these lifts.

Tilts to the side

Lie on your back again, place the fitball between your legs and lift your legs up with it, rest your hands on the floor (A). Now tilt your legs to the left without lifting the shoulder section off the floor (B), then tilt to the right and return to the starting position (A). You did one rep.


Do 12 more reps and move on to the next exercise.

Twisting with a fitball

Keep lying on the floor. Grasp the gym ball between your legs as shown in (A), hands behind your head. Do crunches by raising your legs and pelvis up (B). While doing this, pull in and tighten your stomach. This is a great exercise for the press on the fitball.


Do 12 reps and move on.

Reverse push-ups

Place your hands on the gym ball as shown in (A). Be careful not to rest your hands on the very edge so that your hands do not slip off the ball and you do not get injured. Push up (B) slowly. This exercise works your triceps well.


Do 12 repetitions.

Push ups

Take an emphasis lying down, place your legs on the fitball (A). Push up slowly (B). As you get fit, you can complicate the exercise by placing your legs closer to the edge of the fitball. This is a great fitball exercise for weight loss.


Do 10 pushups.

Leg raises

Take the starting position, as in the previous exercise, only you should place your legs as close to the edge of the ball as possible (A). Now raise left leg as high as possible (B). Then return to the starting position (A). This movement perfectly works out the buttocks.


Do 15 lifts on each leg, and move on to the last exercise.

Fitness ball crunches

Lie down on an exercise ball with your arms folded across your chest (A). Now move up while keeping your hands on your chest (B). As you get up, you should roll back slightly on the ball, this will allow you to avoid falling off the ball.


Do 10 repetitions.

Perform all the exercises one after another, in the order in which we painted them. All training takes place in the " circuit training". That is, do the exercises one after another, with the number of repetitions indicated. After completing all the exercises, you will do 1 circle. Now rest 3-4 minutes and start a new circle. Between exercises, try rest as little as possible. Ideally, do not rest at all.

Fitball exercises on video

Which fitball to choose?

Let's figure out how to choose the right fitness ball. What should you pay attention to first of all.

Of course, you won’t notice a huge difference when doing exercises on an expensive or cheap fitball, but still, we would like to teach you how to choose a quality ball. After all, you see, quality things always delight our eyes. So, the first thing you should pay attention to when choosing a Swiss ball is the abbreviation ABS. This is an indicator of the quality of the ball, ABS from English means " anti explosion system”, that is, if you accidentally pierce your fitball, it will not explode, but will slowly descend. This will allow you to avoid injury from a fall if the ball explodes during practice. Cheap balls, as a rule, are made from low quality materials and cannot boast of such a system.

The next thing we pay attention to is the diameter of our ball. There are six types of balls of different diameters: 45, 55, 65, 75, 85 and 95 centimeters. In order to choose among them the ball of exactly the diameter that you need, you just need to know your own height. For example, if your height is 163 centimeters, then you need a fitball with a diameter of 65 centimeters. That is, when choosing a ball, you must subtract the number 100 from your height and then you will find out which diameter suits you.

Well, the last point that we pay attention to when choosing a fitness ball is its color. Choose a ball of a color that pleases you, otherwise, if you do not like the color of the ball, this may negatively affect your mood.

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

Elastic and large fitballs are great for performing a variety of exercises, restoring shape after injury due to the ability to reduce tension in the muscles and spine. It all depends on how exactly you use such a sports equipment. Fitness balls are especially popular among those who want to lose weight and keep themselves in great shape. You can exercise with the Swiss ball both in the gym and at home.

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

• small at 55 cm;
• medium at 65 cm;
• large at 75 cm.

The first are intended for people whose height is 149-164, the second - 164-171, and the third - 180 centimeters and above.

To properly pick up the Swiss ball, you need to sit on top of it. If the hips and knees form a right angle with respect to the floor surface, then the projectile is ideal in size.

How to deal with fitball?

There are many exercises that allow you to lose weight and maintain muscle tone. The main thing to consider is that some of them require the use of a fitball with a different diameter - larger or smaller. To get the most out of it, you need to pick up balls of the appropriate size.

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

A set of exercises on fitball

The proposed program is designed in such a way that it allows you to work out all muscle groups of the body.

Exercises on the gymnastic ball for the lower body

1 - Squats with a gymnastic ball over your head

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

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

Do at least 10-15 push-ups.

2 - Squats with an emphasis on the wall

Effective strength exercise on the quadriceps muscle, which consists in creating resistance through a fitball.

Stand with your back to the wall at a distance of one meter, place your feet at shoulder level. Place the ball between the wall and your lower back, then slowly lower yourself down. In the lower position, the knees should be bent at a right angle. Crouching, rise back up.

Repeat the same action 10-15 times.

Watch the position of the fitball. During the squat, it is transferred to the shoulder blades, which allows you to provide back support.

3 - Squats with a fitness ball between the knees

Designed to work out the lower back, inner thighs, which is one of the most problematic areas.

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

Recommendation: The maximum efficiency from such squats allows you to get a fitball of a larger diameter, that is, one whose dimensions are larger than that of a perfectly fitting ball. Only such a projectile will give the necessary load on the hips. If it is difficult to maintain balance, at first it is permissible to use the support as a wall or chair.

4 - Exercise with a fitball for the hips

The exercise works in three directions at once.

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

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

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

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

5 - Slow and deep squats

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

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

To make the exercise as effective as possible, keep your hands strictly in front of the body, and squat as low as possible.

The optimal number of repetitions performed in one approach is considered to be at least 10-15 squats.

6 - Lunges with fitball

Train the ability to maintain balance.

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

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

7 - Reverse hyperextension

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

Lie on the fitball with your chest. Fingers and toes rest on the floor. Roll forward a little until your arms are level with your shoulders and your hips are touching the surface of the ball.

Engage your abdominal muscles and closed legs. To do this, raise your straight legs so that they are on the same level with the body. Try to stay at the extreme point as long as possible.

The number of repetitions, equal to 12-15 times, must be done in one approach, without rising from the ball.

Exercise ball for upper body

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

8 - Push-ups with fitball

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

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

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

9 - Stand "lying on a gymnastic ball"

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

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

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

10 - Rolling out the gym ball

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

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

No need to try to do a lot of repetitions at once. The main thing is to follow the correct technique. For the first time, 10 repetitions are enough.

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

11 - Hyperextension

This exercise is aimed at strengthening the back muscles.

The stomach and hips are on the fitball, and the straight legs are behind the projectile. To maintain balance, grab the ball with your hands. If your feet slip, you can rest them against the wall. Raise your chest as high as possible, place your palms on the back of your head. Hold this position and return to the starting position.

Such lifts must be repeated 12-15 times.

12 - Triceps push-ups

Helps strengthen and tone the triceps.

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

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

13 - "Wedge"

A fairly complex and advanced exercise for working out the press. It not only strengthens the muscles on the stomach, but also makes you sweat a lot.

The wedge is performed from a position similar to exercise eight, that is, as for push-ups, but the shins are placed on the fitball, not the fingers. Legs must be straightened. The execution itself consists in pulling the legs to the chest with the transfer of emphasis from the shins to the fingers. The result is the formation of a kind of wedge.

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

The exercise is quite difficult, but gives excellent results. The main thing is to try not only to master it, but also to perform at least 5-8 repetitions per approach.

Fitball exercises for the back and abs

14 - Corner

Aimed at the study of the abdominal press.

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

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

15 - Jumping

They give an energy charge of vivacity!

Sit on top of the ball, tighten your abdominal muscles, put your feet on the floor. Raising your knees up and then down again, try to jump as high as possible.

The optimal duration of jumps is considered to be from two to five minutes. This allows the heart rate to be maintained at least until the middle of the workout, making jumping ideal for a warm-up.

16 - On the press

Perfectly strengthens the abdominal muscles.

Take a lying position. The arms and legs are extended. Take the fitball with your hands, lift it above your head, and then, smoothly raising your limbs, transfer the ball to your legs, placing it between your ankles. Only the thighs and buttocks should touch the floor. Slowly lower your arms and legs without releasing the ball.

The optimal number of repetitions is 6-10 times.

17 - Bending the knees

Take a position similar to the one from which the push-ups are performed. Straighten your arms. Keep your palms under your shoulders and your toes resting on the surface of the ball. Pull your knees towards chest until they are at hip level, and then return to the starting position.

Repeat from 10 to 15 curls.

18 - Knee raises

Great for problem areas.

Place the ball in front of something that can't be moved, or a weight machine if you're at the gym. Lie down on the fitness ball with your back and shoulders touching it. Grasp the simulator or any other object, press your legs against each other. Bend your abdominal muscles, bring your knees to your chest, helping with your hands to maintain balance. Do at least 10-15 repetitions to properly develop the press.

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

19 - Step into the sky

Works out the oblique muscles of the press.

You need to sit on the fitball, bring your legs together, and then smoothly move them to the right, and your hands to the left. Next, return to the starting position.

Perform at least 12-15 turns on each side. Technique does not have special significance. The main thing is to give all the best.

20 - Stretching slopes

They will be a great ending to the training.

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

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

Among those who wish to get rid of extra pounds, there are those who are interested in how to most effectively achieve what they want with the help of fitness. There are a huge number of gymnastic complexes and other techniques with which you can improve your body. And classes with a fitball are one of the most effective and popular areas. This equipment will fit perfectly into almost any fitness plan for weight loss and will help you create the body of your dreams in the shortest possible time. At the same time, you can exercise with the ball not only in the gym, but also at home. And what exactly are exercises for losing weight on a fitball, as well as basic tips for using such equipment - in our article.

Initially developed as an effective device for the rehabilitation of patients with CNS disorders and spinal injuries, this ball is now actively used as effective remedy for weight loss. has a lot of advantages, including the ability to perform exercises if other types physical activity prohibited.

Purchase and application

AT recent times fitball began to be actively used in narrow-profile programs aimed at losing weight and restoring muscle tone. Due to the fact that significant loads are excluded during classes with such a ball, even those who are contraindicated in physical activity and strength sports can perform weight loss exercises.

All efforts during training with a fitball, the athlete spends on maintaining balance and the ball. Therefore, classes with this sports equipment are considered very useful and conducive to weight loss. And in order to get the maximum possible efficiency during a workout with a fitball, you need to know how to choose the right equipment.

First of all, deciding to buy a fitball for weight loss, you should consult a professional fitness instructor. In the absence of such an opportunity, information on how to choose a fitball can be found in our article.

As a rule, you can purchase such equipment in specialized stores. By the way, sellers can also advise you on the projectile you are interested in.

First of all, you should pay attention when choosing a fitball to a wide range of products in this category. It is not limited to either the names of manufacturers or the color scheme. However, it is important to choose the correct ball size (diameter) to match the person's height and weight. You can calculate the optimal diameter of the fitball by subtracting 1 meter from the growth value. The result obtained will be close to the required value. Next, the appropriate option is selected according to the dimensional grid.

It is advisable to try how effective training with this ball will be, right on the spot. To do this, sit on the ball and look at the location of the knees and pelvis. A fitball is considered suitable, sitting on which, your knees will be located slightly below the level of the pelvis, and a right angle will form between the thigh and lower leg.

To get not only benefit, but also pleasure from training with the ball, you can choose the color of it at your discretion. And by purchasing a ball with spikes, you can additionally use it for self-massage.

Having determined which fitball will be most suitable for you personally, feel free to purchase it. In addition to it, buy a pump so that you can easily prepare a projectile for training at home.

Let's start training

Before you start doing exercises with a fitball for weight loss at home, you need to familiarize yourself with some training rules.

So, for example, before classes it is not advisable to eat tightly. After eating and before training with a fitball, at least 1 hour should pass. Moreover, practicing video lessons with the ball after 18:00, you should refrain from dinner. After effective workout in order to consolidate the achieved result, you can eat only an apple, a banana or drink a glass of low-fat kefir. It also does not hurt to prepare, but to cheer you up, turn on your favorite music.

In addition, in order to quickly achieve the desired and get rid of extra kilos in short time, before the main workout, exercises for weight loss are performed. Warm-up exercises are also performed with a fitball. Taking a projectile in your hands, do a few squats with it. After that, you can do side steps on outstretched arms and lunges with a fitball. You can finish the workout.

After a small warm-up muscle of the body of the warm-up, you can perform weight loss exercises at home or in the gym with a fitball. Such training may include 1-2 cycles of 14 repetitions of each exercise. At the same time, beginners should start small, performing 7-8 repetitions, gradually increasing their number to the required.

The main set of exercises on a fitball for weight loss includes several stages aimed at improving specific areas of the body.
For weight loss, there are complex. They maximize the use of the muscle atlas, thereby contributing to weight loss. The best set of such exercises that are suitable for doing at home is on video.

As you can see, fitball for weight loss is an excellent tool. Such a projectile allows you to soften the performance of stretch marks, at the same time keep all the muscles of the body in good shape and train vestibular apparatus. In addition, fitball fitness for weight loss is considered a universal workout that can be performed in any conditions, in the gym or at home. Thanks to such activities, you can create the body of your dreams, getting rid of extra centimeters in problem areas, as well as making the muscles more prominent and strengthening the joints.