Exercises with a ball for fitness for weight loss of a stomach, sides, legs. Video for beginners

Exercise with a ball for fitness was initially recommended by doctors to people who had problems with the musculoskeletal system. Later it turned out that this simulator well strengthens the muscles of the cortex, promotes the development of flexibility, and can also be used for weight loss.

The gymnastic ball allows you to work out the whole body due to the even distribution of the load, improve balance and coordination. Complicating the usual exercises with the help of a shell, you can get in shape in a short time.

Fitball training tips for beginners, postpartum women

Exercises with a fitness ball for weight loss for beginners at first will seem unusual due to the instability of the simulator. Regular training will allow you to feel confident.

Also, beginners should remember some rules:

• The size of the ball must be consistent with height. When choosing a shell, you should sit on it: the simulator is selected correctly if the feet are completely on the floor and the knees are bent at a right angle.

Approximate ratio of growth and diameter of the ball:

Height, inch	Fitball diameter, inch
up to 155	45
155-170	55
173-185	65
from 188	75

• It is more convenient to practice if the ball is slightly deflated. Beginners may not inflate fitball to the end. The product should be inflated enough to hold the body, but bend when pressed. With gaining experience, it will be possible to use a harder ball.
• There should be enough space for classes. You should also make sure that there are no sharp and heavy objects nearby, so as not to accidentally get injured in careless movement.
• Performing exercises, you need to remember about breathing: inhalation – through the nose, exhale – through the mouth.

Fitball is a universal simulator that can be used by women after childbirth in order to get back in shape. Also, classes can be conducted with the child, which will be useful for his development. Before starting training, you need to consult a gynecologist, especially if the baby was born using cesarean section.

Women who gave birth on their own are usually allowed to start classes after 5-6 weeks, after surgery after 8 weeks. After obtaining permission from the doctor, you can proceed to simple exercises using complexes for beginners. Over time, the load will increase, but not earlier than 6 months later.

During training, pressure and heart rate should be monitored. With overestimated rates, you need to take a break. Exercises with a fitness ball for weight loss will be effective if you exercise 3 times a week for at least 30 minutes.

Fitball exercises to strengthen the abdominal and lateral muscles

The increased load on the problem areas contributes to the tightening of the abdominal muscles, helps to fight body fat. The decrease in volume will become noticeable after 2 weeks of regular training.

Exercises with a fitness ball for weight loss can not only acquire a thin waist and correct posture, but also increase the elasticity of muscles and ligaments, activate blood circulation, and improve overall health.

Twisting

With classical twists, the rectus abdominis muscles work.

How to do the exercise:

1. Lie on the simulator with your back so that the lower back is completely on it, and the pelvis hangs slightly.
2. Bump your feet apart on the width of your shoulders to the floor.
3. Arms on the back of the head.
4. Tighten the press, raise your head, but do not touch the chin of the chest.
5. After holding for 1-2 seconds, return to the starting position.

To enable the oblique muscles of the press to work, lateral twisting will help:

1. Starting position – as in the previous version.
2. Performing twisting, turn the body to the right, the elbow should go in the opposite direction.
3. Then repeat the exercise on the other side.

The correct implementation of the exercise is indicated by a burning sensation in the press area.

Hyperextension

Hyperextension refers to exercises of an initial level of difficulty. It will prepare the muscles for more serious loads.

How to perform:

1. Lying belly on the simulator, slightly spread and stretch back straight legs, socks rest against the floor. Lean over the ball, rounding the body, tighten the abdominal muscles, look down.
2. After exhaling, unbend the body so that the chest comes off the ball. Hold this position for 1-2 seconds. Return to starting position.

Passing fitball from hand to foot

This exercise allows you to work out your abs muscles effectively.

What do we have to do:

1. Lying on your back on the floor, hold the shell on outstretched arms above your head. Raise your legs at a 90 ° angle.
2. Looking up from the floor, reach for the feet, position the fitball between them, fixing it.
3. Having sat down on your back, relax. Then repeat the exercise, passing the ball back to your hands.

Movement should be slow. It is important to ensure that the legs and arms do not lie completely on the floor.

Exercises for the legs and buttocks

Complexes of exercises with a gymnastic ball allow you to include in the work even small muscles that are not worked out during other exercises. Training improves the shape of the hips and buttocks, coordination of movements, and learn to keep balance. Beginners are recommended to perform each exercise 10-15 times, completing at least 2 approaches.

In the future, the load may gradually increase.

Fitball Bridge

When performing the gluteal bridge, the hips and buttocks are included in the work, the press is actively working. It is important to breathe correctly and not pinch your stomach so that the body receives enough oxygen.

Technique of execution:

1. Lie on the mat, place your feet on the ball and press firmly.
2. After inhaling, raise the pelvis up. Make sure that there is no strong deflection in the lower back, and the abs and buttocks are as stressed as possible.
3. Hold the position for 2 seconds, with exhalation, return to the starting position.

Leg pull

To complete the exercise:

1. Starting position – emphasis lying with the legs located on the simulator. The back is even, the weight of the body on the hands, the palms rest firmly on the floor.
2. On inspiration, pull your knees to your chest so that the ball starts to approach. In such a position with a tense press, linger for 1-2 seconds.
3. Exhale, straighten your legs until the fitball returns to its previous position. Repeat until burning sensation in the muscles.

Reverse squat

When performing the exercise, the muscles of the legs, abs and buttocks are included in the work:

1. Stand straight, the fitball is at the back.
2. Place the shin of the left leg on the projectile.
3. Crouch on the right leg, bending it at an angle of 90 °.
4. Gently rise and return to the starting position.
5. Repeat on the other leg.

Butt exercises

Training with a fitness ball aimed at working out the gluteal zone allows you to:

• burn excess body fat;
• get rid of the “ears” on the hips;
• give the buttocks a rounded shape;
• make the hips line more embossed;
• tighten muscles.

Static squat

Squats strengthen the muscles of the back, legs, abs, and learn how to keep the body in the correct position.

Features of execution:

1. Become back against the wall, clutching the ball to it. Bend the knees, push the feet forward, positioning the width of the shoulders.
2. Inhale and squat gently, straining the press until the knees form a right angle.
3. Holding for 2 seconds, slowly rise with an exhalation.

Experienced athletes can use dumbbells during training.

Another exercise option:

1. Become by straightening the hull. Legs are shoulder width apart, with arms raised up – a fitness ball.
2. Inhaling, slowly squat, tensing the muscles of the hips and buttocks. When the knees bend at an angle of 90 °, linger for 1-2 seconds.
3. Exhale and slowly stand up.

When performing exercises, the gaze should be directed forward or upward, the lumbar – in tension. It is important to ensure that the back is not curved, and the body does not fall forward.

Leg lift

Thanks to this exercise, not only the buttocks, but also the back muscles are well strengthened:

1. Lying on the ball, put your hands on the floor, draw in your stomach, relaxing your lower back. Straighten your neck and look down. The legs are located at shoulder width, socks rest on the floor.
2. Raise the straightened legs so that they are in a straight line with the body.
3. Hold in position for 1-2 seconds., The main load in this case should fall on the buttocks.
4. Lower your legs smoothly until the socks hit the floor.

Experienced athletes can keep their feet on weight. To increase the load, it is recommended to use weighting agents. You can not throw your head back, sharply throw your legs down or bend them at the knees. There is another kind of leg lifting exercise.

At the same time, not only the gluteal muscles are studied, but also the posterior surface of the thigh:

1. Take the plank position on the simulator. Make sure that the line of the body is straight, without deflection in the lumbar.
2. Raise one leg, then slowly lower it, but without touching the fitball.
3. Repeat exercise for the other leg.

Mahi to the side

Technique of the exercise:

1. Put your feet on the ball, face down.
2. Take the right leg to the side, then lower it so that the limb touches the floor.
3. Repeat the exercise for the left leg.

Exercises for the upper body, back, and arms

While training the abs and buttocks, many athletes pay little attention to the upper body, although it also needs the right load.

Boat

Exercise allows you to form a muscle corset, reduce waist:

1. Lie on your stomach with your stomach, bring your legs together and straighten your arms, pointing them forward.
2. After exhaling, gently bend, raising arms and legs up.
3. Hold at the extreme point for 1-2 seconds., Return to its original position.
4. Do 3 sets with a break of 1 minute between them.

Dumbbell Bench Press

This exercise can replace push-ups. When performing it, the body must be held evenly, while the muscles of the cortex and lower extremities work effectively, the press is tensed. The need to maintain balance also involves many muscles.

What do we have to do:

1. Starting position – lying on shoulder blades on a fitness ball, straight body, legs are shoulder-width apart, feet are on the floor.
2. Take dumbbells and raise your hands up. The weights should be located on one line, the shoulder blades are brought together, the stomach is pulled in, the lower back is tense.
3. On inspiration, lower your arms to the stop, stretching the pectoral muscles. Having reached the extreme position, squeeze the dumbbells up at the maximum tension of the pectoral muscles.

During the exercise, you need to ensure that the brushes are aligned. Otherwise, you may be injured. The elbows cannot be straightened all the way, they should be slightly bent.

Full body superset for beginner

When performing a superset, the cardiovascular system operates at maximum load, fats are actively burned. Before the start of the lesson, it is recommended to prepare the body, for example, to jog (no more than 10 minutes). The training for beginners includes 5 exercises that are performed in 2 sets.

Each exercise should be repeated 10-15 times. necessary, you can take a break, but not more than 1 min.

Pendulum

Technique of execution:

1. Lie on a shell, bend your legs at a right angle and rest your feet on the floor. Raise straightened arms, clutching the brush in the lock.
2. Take a breath, deviate to the side as far as it will go, while the opposite shoulder blade should c
   ome off the fitball.
3. With an exhale, sharply return to its original position.
4. Change side and repeat the exercise.

During the lesson, it is necessary to monitor breathing, maintain body balance, including only back muscles in the work.

Squats

Exercise works on the lower back, inner thigh.

How to perform:

1. To stand right with the ball sandwiched between the knees. The shell should not touch the floor.
2. Slow down until the knees form a right angle while holding the ball.
3. In extreme position, linger for 30 seconds.

Exercise will be most effective if you take a ball of a larger diameter. This creates an optimal load on the hips. If there is difficulty maintaining balance, it is permitted to use a wall or chair as a support.

Unusual bridge

To complete the exercise:

1. Lie on your back, put your calves on the ball, extend your arms to the sides.
2. After inhaling, tear off the lower back and pelvis from the floor. The body should stretch into a string.
3. Use your legs to bring the ball closer to your buttocks. Moreover, only the shoulders and neck abut against the floor.
4. Hold in the extreme position for 1-2 seconds. and return to the starting position.

Support

A static exercise based on the ball helps to strengthen the abdominal muscles, as well as the muscles of the back and legs:

1. Sit straight, position the fitball at the back.
2. Gradually lower your back on the projectile until the shoulder blades are on the ball.
   
3. With your hands on the back of your head, hold on for 1-3 minutes.

Swallow

During the exercise, the upper and lower back are worked out.

How to perform:

1. Lying belly on the ball, rest your feet against the wall. Elbows are freely located on the projectile, hands should be folded in front of you.
2. Straining the press, raise the upper part of the body, spread your arms to the sides. Extend your palms so that your thumbs are pointing up.
3. Gently rotate the brush so that the fingers drop down, fall on the ball with straight legs.

Exercise with a fitness ball

Exercises with a fitness ball can be performed in the morning instead of charging. Such training is suitable for those who are not capable of serious loads at this time. The advantage of the complex is that it does not take much time, but makes almost all the muscles work, which is effective for weight loss. Each exercise needs to be repeated 10-15 times.

Reverse crunch

Technique of execution:

1. Lying on the floor, squeeze the ball with ankles. Raise legs at an angle of 45 °.
2. With your hands on the back of your head, tear your shoulder blades off the floor and stretch your shoulders toward the ball.

Exercise allows you to work out the abdominal and broad oblique muscles of the press, also buttocks and hips are included in the work.

Strap

When performing the bar, the abdominal and hind muscles work:

1. Lie belly on the ball, roll forward so that only the tips of the toes rest against the projectile. The arms are slightly bent at the elbows, the abdomen is pulled in, the legs are even. Beginners can lean on their elbows.
2. Tighten the buttocks and abs, stay in this position for 30 seconds. or 1 min

Performing the exercise, you need to ensure that there is no deflection in the lower back, and the pelvis does not rise up.

Twisting

Twisting allows you to use the lateral muscles of the press.

Technique of execution:

1. Sit on the ball, leaning slightly back and fixing the buttocks and lower back on the fitball. Clasp your hands on the back of your head or cross in front of your chest.
2. Having stretched the body up, twist in one direction, return to the starting position and repeat the exercise on the other side.

Experienced users can perform the exercise, resting only on one leg, while the second must be straightened and raised parallel to the floor.

Push ups

With push-ups, all abdominal muscles are included in the work.

How to perform:

1. Take a position, as with normal push-ups, only the legs should be located on the fitball.
2. Raising the body up, bring the ball closer to you with your feet.
3. In the extreme position, hold for a few seconds and return to the starting position.

Skier

During the exercise, biceps, back and abs work.

Features of execution:

1. Take a position, as for push-ups, the body and legs are straight, the ball is located under the ankles.
2. Make smooth rolls to the right and left. In this case, one or the other leg goes down.

Performing the exercise, you need to ensure that only the pelvis works, the upper body must be kept motionless.

Contraindications

Exercises with a fitness ball for weight loss have virtually no contraindications. But in some cases, it is better to start training only after the permission of a specialist.

The following diseases and conditions require special care:

• intervertebral hernia;
• rachiocampsis;
• pathology of the heart and blood vessels;
• first trimester of pregnancy.

Mistakes in the classroom

In order for classes with a fitball to be effective, you should take into account some points and avoid mistakes:

• with an improperly sized projectile it will be inconvenient to perform exercises;
• inability to hold the back directly overloads the spine. The result of such exercises may be tearing of the spinal muscles and impaired posture;
• if you strain other muscles instead of the abdominal muscles, the performance of the exercises will decrease;
• improper breathing (delays) leads to an uneven supply of muscle and tissue with oxygen. The result is dizziness and darkening in the eyes;
• irregularity of classes, lack of perseverance make training ineffective.

Exercise with a fitness ball is a good alternative to any workout. With proper selection of the complex of elements, you can work out any muscle groups, restore their work after injuries. The advantage of such a projectile is that classes with it have a minimum of contraindications, even nursing women can use it at home for weight loss.

In addition, the simulator is easy to take with you on trips, you jus
t need to blow it away and pack it in a box.

Fitness Ball Exercise Video

Fitball exercises for the whole body: