Learn how to use fitball for weight loss, how to choose the right ball, the benefits of training and the most effective exercises. Each girl seeks to bring her figure into perfect shape, but many difficulties and obstacles can appear on the way to the goal. It is not always convenient and possible to visit fitness centers or gyms, but classes can be easily conducted independently at home at any convenient time. In order to lose weight and quickly bring the figure into good physical shape, it is recommended to use exercises with a fitball.
Fitball advantages
A fitball is a large rubber ball designed for fitness activities. With its help, you can work out almost all muscle groups and achieve better health. Fitball gained the greatest popularity among women, because with its help it is easy to bring the figure into shape after childbirth.
Subject to regular exercise with fitball, it becomes possible to achieve amazing results:
- excess weight quickly goes away and good physical shape is restored;
- posture is corrected;
- all muscle groups are strengthened and effectively worked out;
- the body becomes flexible and graceful softness appears in movements;
- the abdominal muscles are strengthened, and the sagging abdomen is quickly tightened.
How to choose the right fitball for weight loss?
In order for exercises with fitball to give the maximum benefit, you need to know how to choose the right one:
The height of a person is important, since taking into account these data, the size of the ball must be selected - the smaller the height, the smaller the diameter of the ball. If the size of the simulator is not chosen correctly, there is a risk of causing serious complications for your own health. To determine the appropriate fitball size, you can use the following data:
- height 150 cm - diameter of the fitball 45 cm;
- height 150–160 cm - diameter of the fitball 55 cm;
- height 160–175 cm - diameter of the fitball 65 cm;
- height 175-200 cm - fitball diameter 75 cm;
- growth over 200 cm - diameter of the fitball 85 cm.
Before buying a fitball, you need to try to try it on yourself and look in the mirror - while in a sitting position, the angle of the lower leg and thigh, as well as the lower leg and trunk, should be at right angles. Particular attention is paid to the material from which the fitball is made - the ball should not have a sharp and unpleasant chemical aroma. Regardless of the diameter of the ball, it must support a weight of up to 140 kg.
Weight loss exercises with fitball
Regardless of which set of exercises in the fight against excess weight was chosen, it is imperative that a warm-up is first carried out in order to warm up the muscles - running, jumping rope, etc. By the way, these exercises are best combined with a nutritional supplement for weight loss, for example: Liquid Chestnut or Lipoxin.
Squats
- You need to take a fitball and stretch your arms. The knees are bent at right angles and the squat is performed, while it is important to ensure that the hips are parallel to the floor. The back should remain straight, you need to strain the abdominal muscles.
- It is necessary to hold the fitball in this position with outstretched arms, after which the body turns to the right. It is important to rotate the torso until there is a feeling of tension in the abdominal muscles. In this position, it is necessary to linger for 4 full breaths.
- Then you need to return to the starting position and repeat the exercise to the left.
- For each side, 5-8 repetitions are performed.
Twisting
- You need to lie on the floor and spread your arms in different directions.
- The ball is taken with your feet and you must try to keep it between your calves so that it does not fall out.
- Twisting is done - the legs are lifted up, while the hips must be torn off the floor.
- In this position, you need to stay for a couple of seconds, then return to the starting position.
- This exercise must be repeated 12-14 times.
Fitball transfer
- You have to lie down on the floor.
- The fitball is taken in outstretched arms and the body slowly rises, as if trying to sit down.
- Simultaneously with the body, the legs are also raised - hands and feet should meet and at this moment the fitball is transmitted.
- It is necessary to return to the starting position, the ball is held by the calves of the legs, the muscles relax as much as possible.
- The exercise is repeated, but now the fitball shifts from legs to hands.
- 10-12 repetitions are performed.
Ball rolls
- Fitball is placed in front, you need to kneel.
- Hands are placed on the ball and you need to move forward as slowly as possible, as if rolling over its surface. At this point, it is important to strongly suck in your abdominal and abdominal muscles.
- The body remains tense and is positioned at right angles. In this position, you need to linger for a couple of seconds, and then return to the starting position again.
- To complicate the exercise, you can stretch your knees, and only the forearms of the hands will be on the ball, the abdominal muscles remain in tension.
Fitball balancing
- The ball is positioned on the shoulder blades and back so that the fitball does not reach the buttocks. You can get this position as follows - you need to sit on the ball, your back is kept straight. Remaining in this position, you need to put one leg forward and take a step, then roll over so that only the back and lower back are in contact with the ball.
- Hands are placed on the back of the head, and a tilt is made back, a deep breath. The head and shoulders rise as you exhale, there should be a feeling of tension in the abdominal muscles.
- In this position, you need to linger for a couple of seconds, then slowly return to the starting position.
Exercises for back muscles
- You need to lie on the fitball, arms crossed over your chest. You need to rest your feet against the wall, while lying on your back with your stomach.
- The body is slightly raised, the elbows are laid back. It is important that the head remains in the same position.
- In this position, you need to linger for about 10 seconds.
- Remaining in the same position, dumbbells are taken in hands. Now, as slowly as possible, the arms are spread in different directions, with your feet you need to rest on the floor and try to fix this position.
- Without arching the lower back, the head, shoulders and arms are slightly raised.
- Turns are made in different directions, after which it is necessary to return to the starting position.
- You need to stay in a prone position with your stomach on the fitball, arms crossed at the back of your head.
- The body slowly rises and falls on the ball, as if bending around it. 3-4 sets of 10 repetitions each are performed.
Fitball for slimming belly
Regular exercise with fitball will help you quickly strengthen your abdominal muscles and get rid of fat deposits in this area. As a result, a beautiful abs will be obtained and the muscles of the back will be strengthened. To obtain the desired effect, you need to perform each exercise at least 10 times.
Exercise number 1
You need to become straight, feet shoulder-width apart, the ball is located behind the head in the area of the shoulder blades, and the arms are pulled back. Now he is engaged in a reclining position, with your feet you need to rest against the wall in order to maintain balance.
Several steps are taken so that the ball is located exactly on the back. The right hand is placed on the back of the head, under the head, and the pelvis is pushed out, as if directing it towards the ceiling, then the hand reaches towards the hips.
The same manipulations are repeated for the left hand. It is important that during this exercise the abdominal muscles are strained as much as possible. You need to do 9-12 repetitions for each hand.
Exercise number 2
This exercise should be performed near the support. You need to lie face up on the floor, the fitball is placed between your legs. Hands are stretched up and you need to grab the support, after which the knees are pulled up to the chest. During this exercise, the press must be tense. In this position, you need to linger for a couple of seconds, and then return to the starting position.
Exercise number 3
You need to lie on the floor, the fitball is held in outstretched hands. The torso is lifted until the ball is almost at the feet, after which it is passed down and clamped by the ankles. The feet go up and down as slowly as possible. The ball is taken with your hands and the exercise is repeated again.
Exercise number 4
The fitball is placed in front of you and you need to stand in a bent position, leaning on your knees. The palms are placed on top of the ball and it is pushed forward slightly to roll under the arms. At this time, you should not strain your back muscles. Then all the manipulations are performed, but in the opposite direction. The abdominal muscles should work and spring a little, returning to the starting position.
Fitball for muscles of the buttocks
- The fitball must be placed behind your back and at the same time pressed against the wall. Then squats are performed, hands are placed on the back of the head, the abdominal muscles are strained, but the back remains flat. It is necessary to lower until the hips are parallel to the floor, and while squatting, the fitball rolls smoothly along the back.
- It is necessary to sit on the ball and perform jumps on it so that the buttocks do not come off the fitball.
- The position is lying on the floor, the lower back is pressed as tightly as possible to the floor, the fitball is placed under the knees. Now the legs are raised up so that the pelvis is torn off the floor. In such a position, you need to linger as long as possible.
- Lying on your back, the heels are placed on the fitball. The pelvis is pushed up as much as possible. During this time, your hands should remain pressed to the floor. The muscles of the buttocks and abs are tense. In the upper position, you need to linger for a few seconds, and then return to the starting position. Over time, you need to stay at the top point for 10-15 seconds, gradually increasing the load.
Fitball for weight loss after childbirth
After giving birth, every woman wants to get back in good shape as soon as possible, but strict diets cannot be followed during breastfeeding, so you have to look for alternative ways. The simplest and most effective method of losing weight is using a fitball. First, a small load is needed, then it can be gradually increased. The following exercises will help you achieve your goal:
- The initial position is lying on the floor, the legs are placed on the fitball and are located at a right angle. Now, one by one, the feet fall to the floor and it is important at this moment to try to maintain balance. During the exercise, you need to strain the abdominal and pelvic muscles.
- It is necessary to sit on the ball, the back remains level, the legs bend and rest on the floor. This position is fixed. Remaining in this position, you need to roll back and forth on the ball, while the pelvis and hips will work. Tension should be felt in the area of the abdominal muscles.
- You need to sit on the ball, the back remains level, the shoulder blades should be connected. Circular movements are performed with the pelvis and the ball is spinning. It is important that at this moment the shoulders are fixed in one position and remain at the same level.
Fitball exercises help not only tighten weakened muscles, but also bring weight back to normal. To achieve the desired result and achieve a dream figure, you need an integrated approach and you cannot do without adjusting the diet. Regular activities, balanced meals, outdoor walks and swimming in the pool give amazing results in a short time.
Get acquainted with the technique of performing exercises for weight loss on fitball. The following video will help you with this:
