Exercises on a fitball for losing weight in the abdomen, sides, legs. Training programs

The benefits of exercising with fitball

A fitball is a large inflatable ball designed to perform a wide range of exercises. Its creator is Susan Kleinvogelbach, an experienced physiotherapist from Switzerland. In the mid-20th century, she developed physical exercises with a special ball for people with movement problems.

With the help of this sports equipment it was possible to strengthen the back muscles and recover from injuries. Since the end of the 20th century, the scope of use of fitballs has expanded significantly. They began to be used in various sports sections. Today they are successfully used in maternity hospitals to ease contractions, rock babies and massage infants.

The fitball is suitable as a seat in the workplace. Sitting on it, you have to control your position so as not to roll off it. This develops the habit of maintaining posture with minimal stress on the spinal area.

Exercises on a fitball for weight loss are a great way to tighten your muscular system and achieve the desired slimness.

In addition, activities with this sports equipment:

• Improves posture.
• Helps strengthen the body.
• Increases endurance.
• Improves the functioning of the cardiovascular and respiratory systems.
• Develop excellent coordination of movements.
• Warm up joints and increase flexibility.
• Recover after childbirth, injuries and complex operations.

Fitball exercises are also recommended for pregnant women. The fact is that exercises with such equipment not only help to maintain good shape, but also prepare the muscles for childbirth and do not harm the developing fetus.

Fitball workouts for pregnant women:

• Relieves tension from the lower back.
• They put the circulatory system in order.
• Relaxes the muscles in the spine.

In addition, we can say that exercise on a fitball makes regular workouts more varied, improves your mood and fills you with energy for the whole day.

How to choose a suitable fitball: criteria and rules

When choosing a fitball, it is recommended to pay attention to the following points:

• The maximum permissible weight that the ball can support. This criterion is primarily important for overweight people and those who will use dumbbells during training.
• The equipment should have the abbreviation “ABS” on it, indicating the presence of an anti-burst system. Thanks to it, the fitball will not tear or burst during training.
• When choosing a ball, you need to sit on it with your back straight and your feet together in front of you. If your knees form a 90º angle, the ball is fit for use. If the angle is smaller or larger, you must first check whether the sports equipment is overinflated or deflated. If necessary, you should pump up the ball or deflate it a little, and then sit on it again. It will be uncomfortable to sit on a fitball with the wrong diameter, as the pressure on the joints and spine increases.

You can also choose the correct fitball diameter based on a person’s height.

Ratio of human height to ball diameter:

When choosing a suitable ball, it is also recommended to look for the presence of a pump. However, if it is not there, then you can always pump up the fitball with a regular bicycle pump.

HOW TO CHOOSE A FITBALL WHEN PURCHASING?

If you are in doubt about purchasing a gymnastic ball because it will take up a lot of space in your apartment, then we hasten to reassure you. The deflated fitball fits easily into a small box and is inflated using a pump within 5-10 minutes. There is no need to worry about safety: the balloon will not burst or explode if damaged, but will slowly deflate. Most modern fitballs are equipped with an anti-explosion system. This indicates that the ball is protected from sudden breaks.

When purchasing a fitball, pay attention to the presence of a pump in the kit. If you have a pump at home (including a bicycle pump), then you don’t have to worry about this. If not, then it’s better to choose a ball with a pump included. Before using the fitball for the first time, it is advisable to inflate it once (approximately 70-80% of the maximum volume), hold it for several hours, deflate completely and then inflate it again to the maximum volume.

Please note that the more you inflate the ball and the tighter it is, the more difficult it will be for you to perform the exercises and the more stress your body will receive. At first, while you are just adapting to a new apparatus, you can not fully pump it up.

HOW TO CHOOSE THE SIZE OF A FITNESS BALL?

Fitballs come in different diameters from 45 to 95 cm. The most popular sizes are 65 and 75 cm. Most often, people of average height choose these types of balls.

In order to make sure that the fitball size is suitable for you, we recommend performing this test. Sit on the ball and look at the angle formed between your shins and thighs. If the projectile suits you, then the angle should be 90-100°. In this case, the feet should be completely on the floor. If the angle between the shin and thighs is sharp, then the fitball is too small for you.

If you do not have the opportunity to try on a gymnastic ball, then try to focus on the ratio of height and diameter of the ball:

• 150-160 cm – diameter 55 cm
• 160-170 cm – diameter 65 cm
• 170-180 cm – diameter 75 cm
• 180-190 cm – diameter 85 cm

A huge selection of fitballs is here. Come to our showroom and choose by testing. Waiting for you!

Class rules, precautions

Exercises using a fitball have a number of rules and caveats:

• It is recommended to choose a spacious room for ball training. All sharp and large objects should be removed from the ball, as such proximity can lead to an unpleasant situation and even injury.
• Each workout should begin with a full-body warm-up, which will take no more than 10 minutes.
• If you can’t keep your balance, it is recommended to place small pillows at the base of the ball before starting exercise. Thanks to this, the fitball will become more stable.
• Concentration is a necessary condition for the successful and correct execution of each physical exercise. During exercise, you need to constantly maintain balance, which involves a large number of muscles.
• When training, you need to monitor your breathing. It should be smooth and rhythmic. While maintaining balance, you should never hold your breath.
• You should sit on the ball with a straight back so as not to overstrain the spinal muscles.
• If pain or discomfort occurs during exercise, you should stop and choose easier and more suitable workout options.

Contraindications to training

People of almost any age and health status can train with a fitball. However, there are still a small number of contraindications for such sports equipment.

Exercises on a fitball for weight loss are contraindicated if:

• Pathological process of internal organs.
• Intervertebral hernia.
• Severe diseases of the cardiovascular system.
• Pregnancy up to 12 weeks.

If you are pregnant or have any illness, you should definitely consult your doctor before starting training with a fitball.

Is it possible to lose weight by doing exercises on a fitball?

Yes, but remember: a balanced diet is very important for weight loss. However, even without fitness you won’t be able to “build” an ideal figure. “A popular question: is it possible to lose weight through nutrition alone, without physical activity? - says Elizaveta Elina, group program instructor at the federal network of fitness clubs X-Fit. — You can lose weight, but weight loss will also occur due to loss of muscle mass, abs will still appear, and your buttocks will not be round.
And the metabolism will decrease in parallel with the decrease in muscle mass, and the usual diet that was before losing weight will become excessive, and the excess weight will return.” Therefore, it is important to regularly train the cardiovascular system and strengthen major muscle groups. And exercises on a fitball will help with this: they, as a rule, do not put a shock load on the spine, but allow you to work out the muscles of the abs, back, and legs. “Fitball involves working on an unstable surface, which in most cases complicates the exercise,” adds Olga Chashchina, master trainer of the group programs of the federal network of fitness clubs X-Fit.

This increases the load on the stabilizer muscles, which means it improves the relief of the abdominal muscles and posture.

Exercises for losing weight on the abdomen and sides

Regular exercises using a special ball in a sitting or lying position help strengthen the abdominal muscles. They get rid of excess belly fat, tightening it and making it attractive.

They also help to work the deep and oblique abdominal muscles, which are rarely used during classical training. It is worth noting that exercises on a special ball are not dangerous, since the fitball relieves the load on the lumbar region.

Crunches

This exercise will help pump up your rectus abdominis muscles.

It must be done in the following sequence:

1. Sit comfortably on the fitball. Bring your legs together and place them in front of you.
2. Cross your arms over your chest or place them behind your head (do not clasp your fingers).
3. Take a breath. As you exhale, tense your abs, slowly tilting your head forward, then your shoulders and body. Press your chin lightly towards your chest.
4. While inhaling, return to the original position.

The lower you tilt your body forward, the more effective the stretching of the abdominal muscles will be.

Hyperextension

This exercise helps pump up your abs and develops your back muscles.

It should be performed in the following sequence:

1. Lie down on the fitball so that your stomach and pelvis are completely placed on the ball.
2. Place your hands behind your head without interlocking your fingers.
3. The body should form a straight line.
4. As you inhale, bend back to the most comfortable level.
5. When exhaling, return to the original position.

When performing the exercise, you cannot help yourself with your hands, and also keep your abdominal muscles tense for a long time.

Transferring a fitball from hands to feet

Due to its complexity, this exercise is recommended only for those people who have good physical fitness.

Sequencing:

1. Lie on your back on a mat or small rug. Legs should be straight.
2. Raise the fitball above your head without bending your elbows.
3. Tighten your abdominal muscles and slowly sit down.
4. Turn to the left and then to the right.
5. Lower the fitball and hold it between your knees.
6. Without bending your legs, return to the mat in a lying position.
7. Tighten your abdominal muscles and slowly rise to a sitting position.
8. Take the ball and turn your body with it to the left and right.
9. Return to original position.

The training should be carried out without jerking, smoothly and leisurely.

To burn fat on the buttocks

Fitball relatively quickly gets rid of excess fat on the buttocks. With regular exercise, cellulite is reduced and muscles become firmer.

Bridge

The exercise successfully helps burn fat and strengthen the lower back, relieving it of pain and tension.

Subsequence:

1. Lay out the mat and lie on it with your back.
2. Raise your legs, placing your feet completely on the ball. Your knees should form a right angle.
3. As you inhale, lift your buttocks up without lifting your shoulders from the mat.
4. When exhaling, return to the original position.

Leg pull-up

The exercise tightens the buttocks and thighs and effectively combats “orange peel” skin. Even beginners can do it.

Sequences:

1. Lay out the mat and lie on it with your back.
2. Place your legs straight on the ball.
3. Pull your knees as close to your chest as possible. At the same time, you should roll the fitball towards you with your feet.
4. Straighten your legs, rolling the ball back and returning to its original position.

Reverse squat

The exercise works well not only the buttock area, but also the inner thigh. It also trains balance and improves stretching.

Subsequence:

1. Turn your back to the fitball lying on the floor.
2. Take your left leg back. Place the straightened toe on the ball.
3. Bend your right leg while keeping your left limb on the ball.
4. Straightening your right leg, carry out the same procedure, but with your left leg.

For slimming thighs

Fitball is an ideal remedy for cellulite and problematic thighs. During training with the ball, most of the muscles of the lower extremities are involved, thanks to which the much desired slimness of the thighs can be achieved.

Static squat

This exercise requires good coordination of movements. During this exercise, be sure to keep your back straight.

Subsequence:

• Stand with your back to the wall. Fix the ball between the vertical surface and your back.
• Take 1-2 steps forward, while holding the fitball against the wall.
• While maintaining this position, slowly squat down, allowing the fitball to roll along the vertical surface. Squat until your thighs are parallel to the floor.
• Hold this pose for 20 seconds.
• Return to starting position.

Leg raise

There are 2 types of this exercise: straight and inverted. With a direct approach, you should lie on your back, with an inverted position - on your stomach.

Subsequence:

1. Lay out a mat and lie on it with your back or stomach.
2. Gently lift your feet onto the ball.
3. Alternately raise one or the other leg up, without bending them at the knees. In this case, the body should remain tightly pressed to the frame.

Swing to the sides

This is a fairly difficult exercise for people who do not have good physical skills. The fact is that to perform it you need strong arms and abdominal muscles. When training, you should not arch your lower back to avoid problems with it in the future.

Subsequence:

1. Place your palms on the floor.
2. Place straight legs on a fitball.
3. Alternately move each leg to the side.

Beginners can perform an easier version of this exercise.

Sequencing:

1. Place your emphasis while lying down, placing your palms on the surface of the ball. Do not bend your arms at the elbows.
2. Take your right leg to the side. Hold it in the indicated position for 1-2 seconds.
3. Repeat the above steps with your left leg.

TOP 8 exercises with fitball for weight loss

Let's look at the simplest and most popular movements:

Crunches with a fitball

Lie on your back, bend your knees, place your feet on the floor. Place the fitball on your hips and press it with straight arms. Perform a twist by pushing the ball upward. Return to the starting position.

Leg bending on a fitball

Lie on your back, rest your feet on the fitball. Raise your pelvis as high as possible and straighten your legs at the knee joints. Then bend it back. When performing the exercise, constantly try to push your pelvis as high as possible.

Extended glute bridge on a fitball

Lie on your back. Place your heels on the exercise ball so that your legs are straight. Push your pelvis as high as possible, tightening your buttocks, and return back.

Palm plank with fitball

Take a lying position with your palms on the fitball. “Twist” your pelvis, tighten your abdominal muscles as much as possible and stay in this position for a certain time. Keep your arms straight.

Side lunge with fitball

From a standing position, move your leg to the side and place your foot on the exercise ball so that your leg is straight. Perform a squat on the supporting leg and return back.

Hyperextension on a fitball

Lie on your stomach on a fitball, cross your arms. Get down as low as possible, rounding your back, and rise up. During the exercise, tense your buttocks as much as possible.

Stepping with hands while lying on a fitball

Lie with your hips on the fitball and take a lying position. “Twist” your pelvis, tighten your abdominal muscles. Without losing this position, take a few steps forward with your hands. Then return to the starting position.

Climber with one leg using a fitball

Place the shin of one leg on the fitball and take a prone position. Keep your other leg suspended. “Twist” your pelvis, tighten your abdominal muscles. Pull your knee towards your chest and return to the starting position. Do the required number of repetitions on one leg, then switch.

Back and arm workout

Exercises on a fitball for losing weight on your arms and back do not load your spine. They strengthen your back muscles, pump up your arms and improve your posture.

boat

The exercise not only successfully works the back muscles, but also helps strengthen the lower abdominals.

Sequences:

1. Lay out the mat. Place yourself on it with your stomach down.
2. Do not squeeze the ball too much between your feet.
3. Straighten your arms and extend them forward.
4. As you inhale, raise your arms and legs up without bending them.
5. Hold this position for 1-2 seconds.
6. When exhaling, take the original position.

Dumbbell bench press on fitball

Training with a fitball and strength equipment successfully works the muscles of the arms and chest.

Subsequence:

1. Place your back on a fitball, bending your knees.
2. Take dumbbells weighing 1-2 kg.
3. Bend your elbows.
4. As you inhale, bring your elbows together in front of your chest.
5. As you exhale, move them apart.

What muscles are strengthened?

Many women who are interested in fitness with a fitball for weight loss are interested in the question of what parts of the body can be worked with its help. In fact, complex exercises on a Swiss ball are more effective than on a machine because:

• Exercises on a fitball for losing belly fat also perfectly strengthen the muscles of the lower back, which help maintain the balance of the pelvis and spine.
• The Swiss ball is useful for working out the abs. Many exercises aimed at developing coordination and balance of the body work the deep and small muscles of the core.
• Exercises for losing weight in your arms can also be performed on a fitball. To relieve your back while working out with dumbbells, you can sit on a ball. If you want to strengthen your biceps and triceps, then various options for planks will help you.
• You can lose weight with the help of this projectile not only in the upper part of the body, but also in the lower part. Stabilization exercises and various isometric poses provide good exercise for the gluteal muscles and legs.

Fat burning exercises

Fitball exercises for weight loss are more effective if performed in combination. During complex exercises on the ball, most of the muscles of the body are worked out. The type of training and its duration are selected depending on the physical capabilities of the person and his state of health. Before starting exercises, a warm-up is necessary to warm up the muscles.

Suitable for this purpose:

• run;
• squats;
• jumping on 1 or 2 legs;
• swing the lower and upper limbs to the sides;
• body turns.

Warm-up lasts 5-10 minutes.

Everyday complex for beginners

The weight loss exercises from this complex are designed for the initial level of physical fitness. Their duration is only 5-7 minutes. To achieve the desired result, training on a fitball should be carried out regularly.

Daily program:

After all the exercises, it is recommended to stretch the muscles of the inner thigh for 10 minutes.

Complex for experienced

This program lasts 6 days. Once every 2 days you should increase the number of exercises by 4-5 times. The duration of the static squat should be increased to 2 minutes. On the 7th day it is recommended to take a break.

The photo shows effective exercises on a fitball for weight loss.

Daily program:

Complex for women after childbirth

Pregnancy is a real test for the female body. After giving birth, a simple training program with a fitball will help you return your body to an attractive shape and get rid of excess fat. All exercises should be done in 1 approach.

Daily program:

You can finish your workout with a 5-minute stretch on the ball.

Complex-charging

This complex is done in the morning. It perfectly trains the muscles of the body, charges you with energy and a great mood for the whole day. All exercises should be done in 1-2 approaches.

Daily program:

Exercises on a fitball to strengthen body muscles and lose weight can be performed at any rhythm. The use of strength equipment, such as dumbbells, will increase the effectiveness of training.

Content

• 1 Exercises on fitball
• 2 Choosing the right ball
• 3 Safety when using fitness balls
• 4 Abdominal crunch on the ball
• 5 March on the ball
• 6 Oblique abdominal crunch on the ball
• 7 Back extension on the ball
• 8 Support on the ball
• 9 Push-ups on the ball
• 10 Alternate rise, feet on the ball
• 11 "Bridge" on the ball
• 12 Hip raise on the ball while lying on your side
• 13 Raising both legs with the ball, lying on your side
• 14