Exercises with a fitness ball for losing weight in the abdomen and sides

Top 12 best exercises on a fitball for the abs

Fitball rolls

Perform complex coordination practice at the beginning of the block. It warms up the joints and tones all the muscles of the body.

1. Lie on the ball, place your palms on the floor, and lift your legs in the center.
2. Move your hands forward and move the ball behind you until it is under your pelvis.
3. Align your body with a ruler, raise your head and stay in this position for 5 seconds.
4. Make a series of reverse movements and return it to the starting position. Work until you get tired.

Push-ups on a fitness ball

Although lifting the body from a support requires maximum effort, compared to the classic version, their efficiency is much higher. Practice requires mental control and coordination of movements.

1. Remaining in the same position, perform a series of push-ups.
2. To make the process easier, roll the ball under your knees.

Single leg raises

1. Lie on the sphere with emphasis on your shoulder blades, without touching the surface with your shoulders.
2. Connect the hands at the back of the head into a lock.
3. Bend your knees at a right angle and with a rounded back, pull your body and right leg up.
4. Freeze for 3 seconds and repeat 14 more times.
5. Repeat the movements for the opposite leg.

Direct rolls and ascents

1. Lying on the floor, place your feet on an exercise ball.
2. Using your abdominal muscles, roll it towards you.
3. Pause and bring it back.

Crunches lying on the floor

1. Now place your feet on the sphere. Place your hands behind your head.
2. Pull your stomach in and pull your shoulders toward your hips until a burning sensation appears in your stomach.

For optimal training, perform 2 sets of 15 reps with legs bent and legs straight.

Fitball press for women while sitting

1. Slide down from the ball.
2. Without changing the position of your back, bend your knees.
3. Raise your buttocks while straightening your knees. Roll the ball back with your shoulders, resting your shoulder blades on the surface.
4. Make sure that a straight line is formed between the top of the head and the knees, and maximum tension is maintained in the abdominal muscles.

Lie down for 30 seconds and repeat 2-3 more times.

Glute bridge on a fitball

1. Sit on the sphere with a straight back, placing your feet on the floor in line with your hips.
2. Slide down until your shoulder blades touch the surface.
3. Place your hands behind your head and perform pelvic lifts with tightened abdominal muscles.

Fitball exercises for oblique abdominal muscles

1. From this position, lift your body up and to the left, reaching with your right hand to the opposite knee.
2. Then return to IP and make similar movements to the right side.

Side plank

1. Lean on the ball with your left side and hug it with your hand.
2. Place the outer arch of your foot on the floor.
3. Raise your top leg as much as possible and don’t forget about pauses at the top.

Hourglass

1. Lower your back to the floor and hold the ball between your ankles.
2. Without lifting your pelvis from the surface, move your legs in opposite directions (15x2).

Double crunches

1. Take a lying position, hold the fitball between your knees.
2. For balance, keep your hands at the back of your head.
3. As you inhale, lift your shoulders and pull the ball up perpendicular to the floor.

Springs with ball transfer

1. Without changing your position, take the ball in your hands and place it behind your head.
2. Stretch your legs and lift them slightly off the floor.
3. As you inhale, lift your shoulders and reach towards your feet. Place the ball between them, fix it, twist it and lie on your back.
4. Then rise again and grab it with your hands, twisting at the waist in the opposite direction. Work until you get tired.

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.

Basic exercises on a fitball for the press

Every self-respecting girl and woman should take care of her figure. To do this, it is not at all necessary to go to gyms or visit expensive fitness clubs. You can take care of yourself at home, the main thing is desire. The problem area of ​​almost every representative of the fair sex is the stomach. To keep your abs toned and pumped up, it’s not enough just to watch your diet, you need to do special exercises for your abs. There are different sports techniques, but only a few of them are effective.

Today we will tell you how to pump up your abs using a fitball. Abdominal exercises on a fitball will help transform your figure and tighten your abs.

How to choose the right fitball by size and shape

When choosing a projectile, you should pay attention to the density of the material. It should be elastic, odorless and with barely noticeable seams. If the seller allows you to “try on” the fitball on yourself, do not neglect this opportunity. In the “sitting” position, the angle between the thigh and torso should be at least 90 degrees, so the load on the limbs will be small.

The main parameter when choosing a simulator is a person’s height. The diameter of the ball in relation to this indicator should be approximately three times smaller. Using the data from the table below, you can easily select a fitball according to your parameters:

If you are a beginner athlete, then a small ball will do for the first stage of training. As you gain experience, you can purchase a larger size fitball.

You can also select a simulator based on your outstretched arm, the length of which from the shoulder joint to the fingertips will correspond to a certain diameter of the ball. Details in the table:

As you can see, the diametric size of the ball is almost equal to the length of the limb.

When purchasing a fitball, you need to consider for what purpose you are buying it. For children and pregnant women, a ball with “ears” is suitable; for patients with musculoskeletal problems, a “ball with spikes” with a massage effect is suitable; for sports, a regular round elastic exercise machine is suitable.

Choose a fitball that can support up to 300 kg. This simulator will last for a long time.

The effectiveness of exercises on the ball

Fitball exercises are one of the most effective. When exercising with a fitball, you will constantly be under tension so as not to lose your balance and fall off the ball. Thanks to this, additional muscles are included in the work. The participation of stabilizer muscles makes abdominal exercises effective. There are no restrictions for practicing with a fitball; the main condition is to choose a ball that will match your height. If sitting on the ball, your legs are parallel to the floor, then the fitball is the right size for you. You can tighten your stomach and reduce your waist only with the help of properly selected sports equipment.

At one of the world's sports exhibitions, which took place in 2008, fitball was recognized as the most useful and effective fitness device.

Aerobics with a fitness ball

Fitball aerobics allows you to speed up your metabolism, tone all your muscles, improve intestinal motility, and increase the speed of getting rid of extra pounds. The big advantage of this activity is that it is gentle on the lower back and relieves stress on the joints. Thanks to this, both men and women at any age can practice fitball.

The most effective exercises with the ball are presented in the table.

General recommendations

A set of exercises on a fitball will help you pump up your abs at home. The execution scheme is quite simple, the complex is suitable even for beginners. The purpose of the exercises is to strengthen and develop the abdominal muscles. Some of them affect the rectus and oblique muscles, others affect everything. When working out your abs on a ball at home, it is important to perform several exercises with a fitball. This way you will not only load different muscle groups, resulting in an effective workout.

You can put your figure in order on your own; the main rule of home training is regularity.

Don’t be afraid to do fitball exercises - you definitely won’t harm your body. Exercises with a ball are used in their practice by physiotherapists and rehabilitation specialists, which once again confirms the safety and effectiveness of the “air projectile”. Do abdominal exercises on a fitball 3-4 times a week, and within a month not only you, but also those around you will notice the results.

Ab exercise: ball crunch

The first recommended exercise that will allow you to get the desired result is crunches on a fitball. In order to do the exercise correctly, you need to adhere to the following sequence:

• Sit on the ball, fix your hands on your chest.
• Then, moving your legs alternately, move the ball under your back. It is in this position that you will perform crunches on a fitball.
• Slowly raise your head, then your neck and shoulders. You will feel the tension in your abdominal muscles and then lie down on the ball again.

Please note that crunches must be performed from a sitting position.

By pumping the ball under your back, you will gradually prepare your muscles for work. At the beginning of the training complex, perform this exercise no more than 2 sets of 10 times. Over time, increase the time of crunches on the ball to 15 times in each approach. If you play sports and can withstand physical activity well, you can perform crunches with weights. A basketball or dumbbell is suitable for this. Fix your hands with weights behind your head, then do everything according to the described scheme. Initially, it is recommended to do three approaches of twelve times. The load can be gradually increased, the number of sets is 3, 15 repetitions.

Crunches with additional load are not recommended for beginners.

Exercise for the rectus and oblique abdominal muscles

Starting position, sitting on the ball. As in the previous technique, roll the fitball under your back and place your right hand behind your head. Lift your pelvis up, then your shoulders. Turn your right shoulder (if your right hand is behind your head) to the left. While performing the exercise, do not forget to pull in your stomach. Repeat the execution pattern with your left hand. This technique is aimed at strengthening the rectus and oblique abdominal muscles.

Start with a small number of repetitions; for beginners, two sets of 7-8 repetitions will be enough.

Butt lift exercise

For this ball exercise, take the starting position, lying down, fix the fitball between your ankles, do not bend your legs. It is further recommended to adhere to the following sequence:

1. Place your hands behind your head, grab the support with them.
2. Raise your buttocks for a few seconds, then return to the starting position.

Do not bend your lumbar region; only the abdominal muscles should be involved in lifting. Start the execution scheme with 12 reps, 2 approaches.

Ab exercise: rolling the ball away from you

A good exercise on a fitball would be to roll the ball away from you. To do this, kneel down and grab the ball with your hands. Pump it forward to feel the tension in your abdominal muscles. This technique is quite simple and effective. When performing it, it is important not to bend the spinal region, this will make it easier for you to perform, and there will be no stretching of the abdominal muscles. During the first training sessions, it will be enough to repeat the fitball rollbacks 30 times in two approaches.

1. Lie on the floor and fix the exercise ball between your ankles, keep your hands behind your head.
2. Raise your feet with the ball 45 degrees, lift your body and pull your arms towards your feet, then return to the starting position.
3. For the first time, 1 approach with one repetition will be enough.

If you decide to pump up your abs on a ball, do this set of exercises. Between approaches, rest as little as possible so that the muscles do not lose tone. As you can see, there is nothing complicated about this.

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.

How to exercise to lose weight

The training is designed to work all muscle groups with an emphasis on women's problem areas. A set of exercises with a fitball for the abdomen, hips, buttocks, and chest with a systematic approach will help in a couple of months to get sculpted abs and strengthen the muscular corset of the back.

Exercises for losing weight at home with a ball will give quick results in combination with cardio. It's better to work according to the following scheme:

• perform a complex with a sphere for one day;
• the second is to move actively.

For aerobic exercise, choose

, dancing, jogging.

Exercises with a fitball for weight loss cannot be rushed.

• Perform the practices slowly and in a controlled manner.
• Always work with your stomach pulled in.
• Maneuver your body using your core muscles without using your arms.
• Before the main complex, do not forget to warm up.

Rest 40 seconds between exercises. Perform each technique 15-20 times.

It is advisable to train in a circular mode and reduce the pauses for respite by 2 times. This approach burns 25% more calories.