Exercises with a fitball for a slender figure.

Not so long ago, the Californian scientists had an adroitly experimental experiment. They selected a group of several volunteers and invited them to conduct classes on fitbols. The muscles of each subject were controlled by paired electrodes. The results of the study confirmed that exercises with a fitball are twice as effective as pilates or yoga. In addition to performing exercises on an unstable ball, the practitioner must also maintain the balance of the body in relation to the sports projectile. Therefore, in such exercises, twice as many muscles are involved. Fitness trainers know perfectly well that exercises with a fitball are not only very effective, but also safer.

In addition, a compact fitball is quite capable of replacing several simulators at once. When choosing a fitball, first of all pay attention to the material from which it is made. The best option is vinyl balls without the addition of latex. In case of damage, they do not burst, but gradually let down the air. The diameter of the ball is an important condition for comfortable exercise. If your height is less than 165 cm, buy a fitball with a diameter of 45 cm, with an increase from 165 to 185 cm, a ball with a diameter of 55 cm is suitable, if you are above 185 cm, buy a ball with a diameter of 65 cm.

Exercise with fitbolom enough to perform three times a week for one hour. The number of sets is 2-3, the number of repetitions is 15-20 times. We start classes with warm-up and finish with stretching. Between the approaches aerobic load is recommended : walking on site, jumping rope.

Exercises on the fitball for the press

Raising the legs - we are training the lower press

Lying on his back, bending his knees and clamping the fitball between the calves. We tear the ball off the floor, raise the buttocks and pull the knees to the chest. If the exercise seems too complicated, do not tear the buttocks off the floor. Do not feel enough load? Then complicate the exercise, adding to it the rise of the upper part of the body.

Exercise for the upper part of the press. Bending the body

Lean against the back of the loin and fold your arms behind your head. Reject the body until you touch the ball with the shoulder blades. Return to the starting position. Exercise will be easier if you cross your arms over your chest.
For more trained athletes, we offer the same exercise, but with one leg.

Exercise for oblique muscles forming the waist

Lie on your back and put your feet on the fitball, bending at right angles. Put your hands behind your head. Raising the body, turn to the right and stretch your left hand to the knee. Do the same, but to the left.

We train the buttocks

Lie down with your stomach on the fitball, so that the support falls on the pelvic area. Legs are straightened, hands behind head. Carry the slopes forward, almost touching the floor, and pull the body back, slightly bending in the waist (to ease the task, you can rest your feet on the plinth).

From this initial position, use your hands to rest on the floor, and lift your legs. The whole body should form a straight line. Now lift your legs up as high as possible, trying to perform this movement due to the large gluteal muscles.

Without changing the position of the body, perform the following exercise. Spread the legs apart and re-connect.

Lateral thighs

Stand on your knees and straighten the body. Place the fitball on its side and lean against it with your right arm bent at the elbow . Direct the left leg to the side and, without bending, lift, and then slowly lower it. Repeat with the other foot and take a short break.

Inner surface of thigh

Sitting on a chair, place the fitball between the knees and springy movements squeeze it until you feel a slight burning sensation in the muscles.

Improve the shape of the breast

In order to tighten the chest and make its contours more clear, the following exercises will do.

Fitball grab between the palms, slightly bending your arms at the elbows. Press the ball down as far as you can, hold it for 20 seconds, then release it sharply.

Lying on your back, put the fitball on the floor behind your head and wrap your arms around it. Raise the projectile in front of you on straight hands and slowly return to its original position.

Regularly doing exercises with fitball, you will very soon notice that the muscles have become elastic, the waist is thin, and the stomach is flat.