To maximize the benefits of exercise , you need to revise and improve your diet, as well as reduce the amount of calories consumed. If running, cycling, swimming or going to the gym for some reason are unacceptable, then you can try this kind of fitness, like fitball gymnastics. Regular physical activity + a low-calorie diet will not only help you lose weight, but also reduce the risk of chronic diseases such as heart disease and diabetes. Exercises for weight loss of the abdomen on the ball help strengthen the muscles of the lower and upper press. To practice, you will need a ball, a flat surface and a rubber mat.
What is fitball?
Exercise balls have many names, including yoga ball, stability ball, Swiss ball, and fitball (75, 65, 55 - standard sizes). This is an air-filled vinyl ball made of elastic and durable latex. This equipment is perfect for any home workout, as well as for training in the gym.
Fitball selection
How to choose a fitball? Ideally, your knees should bend at an angle of 90 degrees, and your hips should be parallel to the floor when you are sitting on a ball. It is desirable that there is the possibility of adjusting the elasticity to improve the quality of balancing and, as a result, a more effective training. The ball fitball must match the growth. For beginners, the elderly and those who have led a sedentary lifestyle for many years, it would be better to take a closer look at the big soft fitball. You can buy a ball in sporting goods stores, and many online resources are involved in their implementation. When buying, it is important to make sure that the fitball is made of high-quality latex, in this case, when the ball is punctured, it will deflate very slowly, which is important for the safety of the user. If you do not know how to choose a fitball, then you can consult a store employee who will describe in detail all the disadvantages and advantages of a particular product.
Fitball Exercises
With fitball, you can work out the oblique muscles of the abdomen and muscles of the lower back. It can also be used during strength or fat burning cardio workouts. Aerobic exercises help to burn calories and strengthen the cardiovascular system.
Safety and Maintenance
A durable and reliable fitball ball will serve faithfully for many years if you take good care of it. When choosing it is worth considering your height and weight. Before use, you must carefully read the instructions and follow the recommendations. The ball must be used exclusively on a flat horizontal surface. If classes are held outdoors on the ground, places where there are stones, sticks, or other sharp objects that could cause wear or damage to the ball should be avoided. You can wash it with soap and water. For stability during exercise, arms or legs should be shoulder width apart.
Benefits of Using Fitball
Exercises for weight loss of the abdomen on the ball can be quite effective, since the need to maintain balance leads to the activation of more muscles of the press. During classes with fitball, a certain instability is created, which causes the abdominal muscles to contract more. Another major benefit is versatility. Exercises with a fitball will easily fit into any workout, they are perfectly combined with cardio loads (jumping rope, running in place, climbing stairs and so on). This combination will help to quickly get rid of unnecessary folds at the waist.
Universal equipment
Do not forget about the need to warm up before training for 3-5 minutes at the beginning and do stretching at the end of the workout. Important advantages are low cost, additional muscle involvement, a wide range of movements. Just sitting on the ball, you can stabilize the muscles, eliminate back pain and improve posture. During many exercises, including dumbbells, fitball can be an excellent alternative to a chair and gymnastic bench. Exercises on the ball can include a huge amount of exercise.
Ball Abdominal Slimming Exercise
1. Starting position: lying on the floor face up, arms to the sides, the ball is sandwiched between the calves and hips, the knees are slightly bent. A lighter option involves lifting the hips upward at a distance of 10-15 cm from the floor and keeping the legs in this position for 1 second. Then omit, do 15-20 repetitions. To complicate the exercise, you need to keep the neck in line with the back, slightly raising the head and shoulders from the floor while raising the hips. Hold for 1-2 seconds, then lower the upper and lower body at the same time.
2. Starting position: kneel, feet approximately shoulder width apart, put the ball in front of you and rest against it with your fists. Leaning forward, gradually transfer the emphasis from the palms to the forearms, straightening the knees and stretching in a straight line, hold in this position for 1 second, then make a smooth roll back. A simpler option involves hip flexion and a slight forward lunge. In a more complex embodiment, the balancing time can be increased to 30 seconds.
3. Starting position: sitting on the ball, legs bent at the knees, arms crossed behind the head. Bend the body forward, touching the knees with the chest, then gently lean back, pressing the lower back to the ball. Do 15-20 reps. To make the exercise easier, you need to place your legs wider than shoulder width apart for greater stability, and cross your arms over your chest. Exercises for weight loss of the abdomen on the ball can be complicated by alternately raising the legs.
4. Starting position: standing on all fours, the ball under the stomach. The forward movement on the hands is accompanied by rolling the ball under the hips and legs, the press is tense, and the body is stretched in a line from head to toe. Hands at this time on the floor, legs on the ball. Then the knees are bent and pulled together with the ball alternately to the right and left shoulder. Hold the position for 1 second, then roll back, repeat in each direction 10-15 times.
5. Starting position: standing on all fours, legs together, the ball under the hips. Balancing on the arms, stretch the body in a line from head to toe. In the position when the ball is at the level of the abdomen, alternately raise the hips up to the ceiling. Hold for 1 second, then lower. Enough will be 15-20 repetitions on each leg.
Flat Tummy Nutrition Plan
With the help of fitball alone, it will not work to reach a flat tummy, all physical efforts must be accompanied by proper nutrition. Sample meal plan for the day:
- Breakfast. Unsweetened corn flakes or popped rice, a glass of skim milk, fried or raw unsalted seeds, canned pineapple in its own juice, or 2 tbsp. l raisins, or 2 prunes.
- Snack. Green apple or grapefruit.
- Dinner. Steamed tuna with cheese, tomatoes and stewed carrots.
- Snack. Smoothies made from skim milk and frozen unsweetened blueberries (strawberries or peaches), crushed in a blender. You can add a little linseed oil.
- Dinner. Grilled chicken or turkey with slices of red potato, poured 1 tsp. olive oil, or with brown rice and stewed vegetables.
Note: with such a diet, it is important to ensure that the weight of food at one time does not exceed 200 grams.