Fitball is a large-sized gymnastic ball designed to perform exercises on the entire musculature of the body. It was invented by a Swiss physiotherapist in the middle of the last century for wellness and rehabilitation procedures. Recovery programs were aimed at improving the health of children with injuries of the spine, vestibular apparatus, and central nervous system.
Over time, the ball began to be used in gyms, fitness
centers and at home as a simulator. Exercises on a fitball for weight loss help to reduce weight, strengthen and tighten muscles. With regular classes and dieting, a positive result comes very quickly.
Fitness with the ball develops the balance quite strongly and improves posture, increases body flexibility, promotes the relief of the abdominal muscles, increases endurance and muscle strength. Exercises with fitball accelerate the metabolism in the body, strengthen the spinal muscles, burn fat deposits. Fitness ball is an inexpensive exercise machine, it can be purchased at any sports store. Usually fitball is selected by height. Some models of balls are available with spikes or pimples, which have an additional massage effect during training.
Fitball Exercises for Weight Loss and Muscle Strengthening
- Squats 12 squats with a flat back and with a ball in outstretched arms are performed. During lifting, the housing alternately turns left and right.
- Push ups. Put your hands on the ball, rest your feet on the floor. Perform 10 bends in the elbow joint until the breast touches the fitball. At first, the position of the body will be unstable, but after a few workouts the balance will become stable. To complicate the movement of the hands rest on the floor, and the ball is placed under the hips, knees or feet.
- Triceps. Having rested the ball against the wall, you should turn your back to it, crouch down and place your palms on the ball (point your fingers towards yourself). 10 deep squats are performed, during which the palms hold the fitball firmly.
- Upper press and inner thighs. Sitting on the floor and leaning on your elbows, perform 10 lifts of smooth legs at an angle of 45 degrees from the floor (while the fitness ball is clamped in feet). Another variation: lifting the body at the same angle from the floor surface, while the legs are on the fitball.
- Lower press. Lying on the back, hands are laid on the back of the head. Legs bent at the knees hold the fitball with the heels. 12 lifts of the legs and buttocks are performed. At the top point, you need to linger and tighten the abdominal muscles.
- Buttocks. The body is on the floor, and the legs bent at the knees are on the ball. 20 pelvic elevations are performed, during the performance of which it is necessary to strongly tighten the muscles of the buttocks.
All exercises on the fitball for weight loss are performed in four approaches. After acquiring some dexterity and the ability to maintain balance, these movements can be performed with weighting materials, putting them on your ankles or wrists. The use of a dumbbell during exercise is also allowed. After training, you must drink water or unsweetened tea. It is better to refrain from eating at least two hours.
In addition to physical activity, fitball exercises for weight loss bring a lot of positive emotions.