Fitness Ball Exercises

What is fitball and its benefits

What are the advantages of fitball:

• inexpensive inventory, the cost is an average of 1000 rubles;
• when used correctly, it will help to work out all the muscles;
• does not take up much space at home, it can be inflated and deflated;
• suitable for everyone, regardless of gender, age and weight;
• multifunctional and suitable for use for various purposes - from rehabilitation to weight loss;
• safe, equipped with an anti-burst system - if damaged, the ball does not burst, but slowly deflates, releasing air from the hole.

This is an ideal option for home use, it replaces many simulators. With it, you can perform various strength exercises, exercises for flexibility and coordination of movements. Thus, training becomes not only effective, but also exciting.

When choosing a ball, you should pay attention to three parameters:

• the size;
• variety;
• the maximum weight that the ball can support.

The choice of ball size depends on height. You need to choose a size of the ball so that when sitting on it, your knees are bent at a right angle. If the angle is obtuse or sharp, this ball is not suitable for you.

When purchasing a deflated ball, keep in mind that it can be pumped up a little more - and then it will be suitable for a taller person, a little weaker - for short people.

You need to pay attention to the maximum weight that the ball can withstand. This parameter is usually indicated on the packaging and varies from 100 to 300 kg.

Fitness balls come in different types:

• round or oval - oval balls are easier to balance, as they rotate in only one axis. They are suitable for those who find it difficult to keep balance or need to eliminate the risk of falling from the ball, for example, pregnant women;
• smooth, ribbed or pimply - ribbed ones hold grip on the surface a little better, and pimply ones have a slight massage effect;
• with and without handles - options with handles are suitable for children, pregnant women and the elderly, as they help to maintain balance due to additional manual fixation.

Fitball for everyone - possibilities of use

The big ball is a universal simulator, anyone can use it:

• fitball for children - suitable even for infants, to strengthen the muscles of the back, neck and abdomen. An excellent training option for the development of coordination and balance. Such trainings are always fun and do not bother children;
• fitball for pregnant women - during pregnancy, physical activity is very important both for the health of mother and baby, and for the successful outcome of childbirth and the normal course of the postpartum period. It is important that classes are safe, so you need to carefully choose the ball and physical activity. Fitball exercises will help to work out the muscles of the pelvic floor, make them elastic and elastic, open the hip joints, strengthen the back muscles, and breathing exercises will be useful for the baby;
• fitness ball for the elderly - fitness ball exercises are the preferred form of fitness programs for older people. Such training is safe and contributes to the prevention of diseases of the cardiovascular system, dysmotility of the gastrointestinal tract, neurological disorders;
• fitball after injuries or surgical interventions - initially the fitball was developed for these purposes and was used by rehabilitation specialists. With this simulator, you can correctly distribute the load between muscle groups and joints, if necessary, reducing the axial load.

Types of workouts with a fitness ball

Pump-fitball is a strength training exercise on a fitness ball that increases muscle strength and creates a beautiful body relief. This type of training requires a certain level of physical fitness and fitness, since additional weights in the form of dumbbells, bodybars and mini-bars are used during the session. The ball is an unstable platform, so the complexity of the basic exercises increases.

Yoga fitball - performing asanas using a ball. In this case, the ball can both complicate and ease the load.

Pilates fitball - in this workout, a gymnastic ball is one of the types of additional equipment. Both the ball and Pilates were invented for rehabilitation, so the fitball is often used as additional equipment in Pilates programs.

Pilates is a functional workout aimed at strengthening the deep muscles - the stabilizers of the body. In training, unstable platforms can be used - bosu, small ball, foam roll, as well as large equipment - complex simulators (Cadillac, reformer, chair with a movable step). They allow you to include more deep muscles in the work, thereby increasing the effectiveness of the workout. The ball helps to modify and improve basic exercises, making them safe and at the same time dynamic.

Cardiofitball, or fitball aerobics, is the performance of simple gymnastic exercises with a fitness ball to rhythmic music at an intense pace. These exercises are functional, performing them, we reproduce the typical daily movements - walking, running, tilting, turning - only more purposefully, intensely and emotionally. Due to the increased intensity, this type of fitness is great for losing weight.

Stretching fitball - stretching using a large ball becomes deeper and more effective due to the ability to stretch at different angles. By modifying the exercises, you can constantly change the load, avoiding the muscles getting used to this type of exercise.

Complexes of exercises for various purposes

With the help of a large ball, you can create mini-complexes for 10-20 minutes, as well as a full hour workout. When planning a workout, it is important to correctly structure the exercises by type and intensity. Any complex should include:

• warm-up,
• the main part
• hitch.

As a warm-up, you can perform a two- or five-minute joint gymnastics, and as a hitch, a calm static stretch.

The main part of the training depends on the goal. Consider several complexes for different purposes.

Fat burning circuit training with a fitness ball

Perform exercises without rest, each for 20 repetitions. Then pause for one minute and repeat the circle.

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Exercise 1 - step to the side with a turn.

Starting position: standing, feet shoulder-width apart, ball in outstretched arms.

Performance. As you inhale, take a step to the side with your left foot and bend your left knee while turning your body to the left. As you exhale, return to the starting position. Repeat on the right side.

Exercise 2 - lean forward with lifting the ball.

Starting position: standing, feet shoulder-width apart, ball in lowered hands.

Performance. While inhaling, take the pelvis back, tilt the body forward and raise the ball to the level of the head, while exhaling, return to the starting position.

Exercise 3 - walking on your hands.

Starting position: lying on the ball with your stomach.

Performance. As you exhale, begin to step your hands forward on the floor, keeping your balance, until only your shins are on the ball. Inhale in a plank position. On the next exhale, step your hands in the opposite direction.

Exercise 4 - passing the ball while lying on your back.

Starting position: lying on your back, legs bent, heels rest on the floor, the ball is sandwiched between the legs.

Performance. As you exhale, pass the ball with your feet to your hands, without lifting your lower back from the floor. Then put your feet on the floor and extend your arms with the ball behind your head. Take a breath. As you exhale, pass the ball back to your feet.

Relief press and elastic buttocks.

Perform each exercise for 20 reps for 3-4 sets with 1 minute rest between exercises.

Exercise 1 - dynamic bar on the ball.

Starting position: squatting, hands on the ball.

Performance. As you exhale, push with your feet, transferring your body weight to your hands and the ball, stretch your legs completely and rest your elbows on the ball. Take a breath. As you exhale, return to the starting position.

Exercise 2 - twisting.

Starting position: lying on the ball with your back, legs bent at a right angle, hands behind your head.

Performance. As you exhale, twist the body, stretch the ribs to the pelvis, pull in the stomach. On an inhale, return to the starting position.

Exercise 3 - glute bridge.

Starting position: lying on your back, feet on the ball, arms along the body.

Performance. As you exhale, firmly squeeze your buttocks and push your pelvis up, keeping your balance on the ball. On an inhale, return to the starting position.

Exercise 4 - reverse extension.

Starting position: lying on the ball with your stomach, the weight is transferred to the hands, the legs are bent at a right angle.

Performance. As you exhale, tighten your buttocks and try to tear your hips off the ball without arching your lower back. On an inhale, return to the starting position.

Healthy back.

This workout will help you both strengthen and stretch your back muscles, work out the deep stabilizers of the body, relieve pain and muscle clamps. Slowly, with concentration, repeat each exercise 15-20 times.

Exercise 1 - swimming on the ball.

Starting position: lying on the ball with your stomach, straight legs and arms on the floor, the weight is evenly distributed between them.

Performance. As you exhale, raise your right arm and left leg at the same time, keep your balance. On an inhale, return to the starting position.

Exercise 2 - side raises of the body.

Starting position: lying on the ball sideways, legs straightened, hands behind the head.

Performance. As you exhale, lift the body, tensing the muscles on one side, while inhaling, slowly lower yourself, stretching the same muscles. Repeat on both sides.

Exercise 3 - deep bend.

Starting position: back on the ball, legs bent, pelvis below, arms straightened and extended behind the head.

Performance. As you exhale, push off with your feet, slowly straightening them, trying to reach the floor with your hands. On an inhale, return to the starting position.

Exercise 4 - shoulder bridge.

Starting position: back on the ball, legs bent, pelvis below, hands behind the head.

Performance. As you exhale, vertebra by vertebra, starting at the coccyx, lift your pelvis and part of your spine away from the ball, squeezing your buttocks and twisting your pelvis. On an inhale, return to the starting position.

Exercise 5 - body tilt.

Starting position: standing, knees slightly bent, hands on the ball.

Performance. While inhaling, push the ball forward and reach for it, keeping your heels off the floor. As you exhale, pull the ball towards you, rounding your back and pulling in your stomach.

Do it with pleasure, do not forget about the technique of doing exercises, and get a healthy and toned body for many years to come!

We thank the fitness club World Class City of Capitals for help in organizing the shooting.