Fitball is a great simulator that is convenient to use at home. A large fitness ball makes it possible to exert feasible loads on all muscle groups, which helps to maintain the body in excellent shape and create an athletic torso. Using a sports equipment allows you to protect your back, ligaments and joints from excessive loads and achieve excellent results during regular classes. Let's look at the most effective fitball workouts.
Choose the appropriate ball size
Before proceeding directly to training with a fitball, it is important to determine the appropriate dimensions of the device. Exercise balls are available in the following sizes:
- 55 cm - for people about 150-160 cm tall;
- 65 cm - for those whose height is 160-170 cm;
- gymnastic balls 75 cm - people are 170-200 cm tall.
Looking at the above list, you can choose the most comfortable sports equipment. As an option, it is worth using another method that will allow you to determine the ideal fitball parameters for fitness. Sit astride the product with all your body weight. If a right angle is formed between the legs and hips, then the inflatable ball is suitable for subsequent training.
Warm up
When resorting to exercises with a big ball, it is advisable to warm up first. Warm up the muscles of the whole body by performing a series of swinging limbs, jumping in place, tilting the body and squats. Exercise for 5 minutes. Then sit down on the fitball and jump in spring-loaded movements, keeping your back in a straightened position. Going through your feet, turn around your own axis several times in separate directions. Then gently shake your hips, which will stretch the joints of the legs and lower part of the spine. Sit on the fitball and roll your back up and down a couple of times, keeping your balance thanks to the support on the feet.
Ball push ups
Push-ups with a focus on fitball are a highly effective version of the classic exercise. Due to the need to maintain balance, there is an increased tension of the muscles of the core. Take a prone position with your arms straight and your palms at shoulder level. Throw the feet on the ball. Perform leisurely push-ups, trying to touch the chin of the floor. Make sure that your legs do not swing sideways on the fitball.
Dynamic bar
Exercise with a large ball perfectly strengthens the muscles of the core, which is responsible for maintaining the anatomically adjusted position of the body. Train according to this scheme:
- Place the fitball in front of you.
- Kneel in front of the ball and rest against the top of the fixture with palms folded into the castle.
- Tighten your buttocks and abs.
- Keeping your back straight, move the palm rest onto the forearms, pushing the body forward.
- When the support is carried out on the elbows, linger in a static position for 2-3 seconds.
- Then roll on the fitball back to the side of the palms folded in the castle.
- Perform a series of repetitions of the exercise with a large ball on the abs and gluteal muscles.
Ball jumping
Sit on the fitball, keeping your back straight. Legs slightly spread apart and rest your feet on the floor. Make a small boost by bouncing on the ball. Raise your knees slightly while resting on the tool. Then, by inertia, push the body back up. During training, do not focus on pushing off the floor with your feet. Just raise your knees. Exercise according to the specified scheme for 5 minutes. Performing the exercise helps to bring the muscles of the abdominal muscles into increased tone.
Butt Lifts
In order to properly pump the muscles of the buttocks, perform the following exercise with a large ball. Sit comfortably on the floor. Press the lumbar region of the back firmly against the plane. Place your feet on the fitball. Arms apart to maintain balance. Try not to tear off your shoulders once again from the floor. Leaning on the feet, tightly squeeze the buttocks and lift the pelvis up. Hold at the top for a few moments, and then lower to the original position. Exercise as smoothly as possible at a moderate pace.
Reverse Grip Pushups
Push-up push-ups on the fitball contributes to high-quality triceps pumping and muscular tension of the shoulder girdle. Turn your back to the ball. Place your palms on the device. Take a position so that a right angle forms between the legs and hips. Then, gently lower the pelvic area toward the floor. Bend the upper limbs at the elbows. Having reached the bottom point, slowly, avoiding sudden movements, move the body to its original position.
Body twisting
Twisting is an ideal exercise with a large ball to lose weight. Training gives you the opportunity to efficiently pump your abdominal muscles. Do the lesson according to this principle:
- Sit on the fitball with your feet on the floor and arms crossed over your chest.
- After taking a series of short steps away from the ball, lay your back on the appliance.
- The knees should be in position above the ankles, and the head should be kept on weight.
- By straining the muscles of the press as much as possible, twist the body in the frontal direction.
- First, gently raise your head, then the shoulder girdle and middle of the back.
- Feel the quality contraction of the abdominal muscles.
- Slowly return to the starting position.
Beginners are recommended to perform this exercise with a large ball in 1-2 sets of 8-10 reps. After making a series of twisting of the body, rest for a minute. When the specified number of repetitions will be given easily, go to the complicated version of the workout. Take a similar starting position. However, now bend your arms at your elbows, and palm up behind the head. Gradually try to increase the number of sets and reps.
Rolls on a fitball with dumbbells
Kicks look like one of the most effective exercises with a big ball for the back. Regular exercises provide muscle strengthening, which is responsible for the extension of the spine. Training helps reduce the likelihood of back injuries during sharp turns and tilts of the body.
Perform the exercise according to the following principle:
- Place your stomach on the fitball, resting your knees on the floor.
- Gently bend your elbows with your hands, grab lightweight dumbbells and spread your limbs to the sides.
- Stare at the floor.
- Raise your left arm and shoulder slightly while twisting the spine to the right.
- Try to hold the other hand on the weight in a stationary position.
- Hold in a static position for 3-4 seconds and slowly return to its original position.
- Next, twist in the opposite direction according to the described scheme.
Make 4 inclinations in each side, performing 8-10 repetitions of movements. Over time, feeling the increase in strength, start using more heavy weight dumbbells. However, leave the number of sets and reps unchanged.
Pelvic flexion
Training well strengthens the abdominal muscles and muscles involved in the extension of the lower part of the spine. In the starting position, lean on the fitball with straightened legs in the knees. On the opposite side, hold your body weight with your arms extended. Place your palms shoulder-width apart. Bring the body forward, rolling the fitball over the legs toward the feet. Bend the pelvis so that a right angle forms between the straightened lower extremities and the body. In order to maintain balance, tighten your arms and core muscles. The head should hang down freely, and the neck should be in a relaxed state. Slowly return to the starting position, lowering the pelvis down and making a roll with the legs on the ball towards the knees.
Twisting the case to the sides
Lean back against fitball. Form a right angle between the legs and hips. Stops firmly against the floor. Put your palms behind your head. Start slowly lifting your pelvis up with a deep breath. At the top end point, twist the torso to the left. Lower your pelvic region to the lowest point by exhaling. Then repeat the exercise, twisting the body in the opposite direction. Training contributes to the tension of the lower extremities and high-quality pumping of the abdominal area.
Fitball Squats
Take upright. Place your feet at a level slightly wider than your shoulders. Grasp the ball with your hands and press it against your chest. After taking a breath, take a deep squat. Reaching the bottom point, stretch your palms with the fitball forward. While inhaling, again press the sports equipment to your chest and move to the original position. Training provides the opportunity to complicate and make more varied traditional squats.
Leg raises
Lifting the legs on the fitball provides muscle tension in the hips, pumping of the gluteal region and abdominal muscles. In the starting position, lay your back on the floor. Throw your shins on the sports equipment. Lay your hands along the body. Tighten your abs and buttocks well. Bring the pelvic area up, stretching the body to the string. Support on the shoulder girdle and calves. Maintain balance with hands laid on the floor.
From the above position, smoothly, without sudden movements, lift your left leg up. Then lower the limb back onto the fitball. Do the same with the right foot. Next, lower the pelvic area to the floor. Rest for a few seconds, return to the stance and repeat the exercise.
Initially, perform 8-10 movements in one set. As the power indicators increase, increase the number of approaches to four. Repeat the exercise 12-15 times in one set.
Fitball Hyperextension
Exercise, known by the definition of hyperextension, perfectly pumps the muscles of the lumbar region of the back. Settle on the ball with your stomach. Straighten your lower extremities and rest against the floor with your toes on your feet. Cross your fingers on the back of your head. Slowly lift the body up from the indicated position, keeping your back straight. Pull the body to the string, and then return to its original position.
Beginners are recommended to achieve the amplitude of movement of the body at a level with legs straightened. In the future, it will be possible to perform higher climbs. When the exercise becomes easy, start using weights by placing a pancake from the bar on the back of the head.