Aerobics with a weight loss ball. Contraindications for training with fitball

A fitball is an inflatable rubber ball with a diameter of 45-95 cm, which is used in fitness to work on muscle tone. We offer you a unique selection: 50 exercises with a fitball for all problem areas in visual animation! Thanks to the proposed exercises, you can strengthen the muscles of the arms, abdomen, thighs and buttocks, improve your figure, and get rid of sagging and cellulite.

What are the benefits of training with a fitball:

• strengthening the abdominal muscles, arms, legs and buttocks
• burning calories and accelerating fat burning
• strengthening the deep abdominal muscles and muscular corset
• improving posture and preventing back pain
• fitball is a simple and affordable equipment for everyone

Before moving on to the list of exercises with a fitball, let's remember how to properly exercise with a rubber ball so that the workout is effective and high-quality. We offer you 10 useful tips for training with a fitball at home or in the gym.

Features of performing exercises with a fitball:

1. When performing exercises with a fitball, you should be focused on your muscles and feel their tension. Try to train not for speed, but for quality.
2. Use in your workout not only exercises for your problem area, but also exercises for the whole body. To successfully lose weight, you need to work in a balanced manner on all muscle groups, and not just on the stomach or just, for example, on the hips.
3. Remember that the more the fitball is inflated, the more difficult to do exercises. If you are just learning to train with the ball, do not inflate it until it is completely elastic at first.
4. If you don't know how to build a workout, then use the circular principle. Take 5-6 exercises and alternate them with each other in several rounds. The second part of the article offers specific exercise programs that can be taken as a basis.
5. All 50 exercises with a fitball that we offer are divided into 4 groups: for the upper body (shoulders, arms, chest), for the core (back, stomach), for the lower body (thighs and buttocks), for the whole body (all major muscle groups are involved).
6. Exercises with a fitball are especially effective in working on the muscular corset, so even exercises with a ball for the hips and buttocks help strengthen the abdominal and back muscles as well.
7. For most of the proposed exercises, you will not need any other additional equipment other than a fitball.
8. If you find it difficult to repeat some exercise with a fitball (for example due to insufficient balance), then either modify it into a more simplified version, or don’t do this exercise at all for now.
9. Exercises with a fitball are an excellent way to prevent back and lower back pain.
10. Read more about the benefits of a fitball, as well as how to choose the right one, in the article: Fitball for weight loss: effectiveness, features, how to choose.

50 best exercises with fitball

All exercises with a fitball are presented in GIF pictures so that you can clearly see the process of implementation. GIFs tend to speed up the process of completing an exercise, so don't try to rely on the speed shown in the images. Practice at your own pace concentrated and with complete concentration.

Exercises with a fitball for the abdomen and core

1. Crunch

2. Sit-ups (lifting the body)

3. Cross Crunch

4. Flutter Kicks

5. Russian Twist (torso turns)

6. Leg Raise on Ball

7.

Or this option:

8. Side Plank on Knees

9. Side Plank (Side plank against the wall: for more advanced)

10. Crunch Dumbbell

11. Crunch Touch Knee (Double Twist)

12. Ball Passover (Passing the ball from hands to feet)

13. Bicycle

14. Leg Raise

15. Scissors

16. Leg Rotations

17. V-Sits One Leg (V-fold with one leg)

18. V-Sits (V-fold)

19. Rollout Ball

Exercises with a fitball for hips and buttocks

20. Hip Raise (Lifting the buttocks)

21. Hip Raise One Leg (Lifting the buttocks with one leg)

22. Leg Curls (Fitball roll on the back)

23. Lateral Leg Lifts on Knees

24. Lateral Leg Lifts (Lateral leg lift: more difficult option)

25.

26. Knee to Elbow

27. Squat

28. Sumo Squat (Sumo squat)

29.

30. Squat One Leg

31.

Exercises with a fitball for the upper body

33. Incline Push-up (Push-ups on a fitball)

34. Plank

35. Chest Fly (Dumbbell fly for chest muscles)

36. Tricep Extencion (French press with dumbbells)

Exercises with a fitball for the whole body

37. Knee Tuck

38. Pick Crunch (Plank Butt Lift)

39. Side to Side Knee

40. Plank Kick (Turning the body in a plank)

41. Plank Sidekicks (Swing your legs to the side in a plank)

42. Plank Rollouts

43. Mountain Climbers

And a slower version of the climber:

44. Leg Drops

45. Superman (Superman with fitball)

46. ​​Push-ups Leg Lift

47. Leg Lift Bridge

48. Touch Leg Lift (Touching a raised leg on a fitball)

49. Skater (Skater)

50. Squat Jack

Thanks to YouTube channels for the gifs: shortcircuits with Marsha, The Live Fit Girl, bekafit, FitnessType.

Examples of ready-made training programs with fitball

If you want to practice with the ball, but don’t know where to start, we suggest you ready-made exercise plan with fitball for beginners, intermediate and advanced levels . You can practice according to the proposed scheme, gradually adding or changing exercises at your discretion.

Plan 1: Fitball exercises for beginners

Fitball training for beginners will consist of two rounds of 5 exercises in each round. Each exercise is performed 10-15 repetitions one after another. After finishing the round, repeat it in 2-3 circles. Then move on to the second round. Take breaks as required, but no more than 1 minute.

First round:

• Sumo Squat
• Superman (Superman with fitball)
• Hip Raise
• Crunch
• Lateral Leg Lifts on Knees

Second round:

• Squat Wall
• Rollout Ball
• Leg Drops
• Side Plank on Knees
• Reverse Lunge

Execution: 10-15 repetitions of each exercise with a fitball, the round is repeated in 2-3 circles, then proceed to the next round.

Plan 2: exercises with fitball for intermediate level

An intermediate level exercise ball workout will consist of three rounds of 6 exercises in each round. Each exercise is performed 15-20 repetitions one after another. After finishing the round, repeat it in 2-4 circles. Then move on to the next round. Take breaks as required, but no more than 1 minute.

First round:

• Russian Twist
• Knee Tuck
• Lower Back Extension (Hyperextension on a fitball)
• Scissors
• Reverse Lunge

Second round:

• Leg Curls (Fitball roll on the back)
• Leg Raise
• Decline Push-up
• Knee to Elbow
• Skater
• Sit-ups (lifting the body)

Third round:

• Side to Side Knee
• Touch Leg Lift (Touching your feet on a fitball)
• Squat Wall
• V-Sits One Leg
• Sidekick (Swing your leg to the side)
• Leg Rotations

Execution: 15-20 repetitions of each exercise with a fitball, the round is repeated in 2-4 circles, then proceed to the next round.

Plan 3: Exercises with a fitball for advanced levels

An advanced exercise ball workout will consist of four rounds of 6 exercises in each round. Each exercise is performed 20-25 repetitions one after another. After finishing the round, repeat it in 3-4 circles. Then move on to the next round. Take breaks as required, but no more than 1 minute.

First round:

• Pick Crunch (Plank Butt Lift)
• Flutter Kicks
• Squat One Leg
• Lower Back Extension (Hyperextension on a fitball)
• Plank Rollouts
• Leg Raise

Second round:

• Incline Push-up (Push-ups on a fitball)
• Plank Sidekicks (Swing your legs to the side in a plank)
• Bicycle
• Squat Jack
• Hip Raise One Leg (Lifting the buttocks with one leg)
• Lateral Leg Lifts

Third round:

• Side Plank
• Leg Lift Bridge
• Plank Kick (Touching your elbows in a plank)
• Ball Passover
• Push-ups Leg Lift
• Sidekick (Swing your leg to the side)

Fourth round:

• Plank
• V-Sits (V-fold)
• Mountain Climbers Fast
• Leg Raise on Ball
• Sumo Squat
• Crunch Touch Knee (Double Crunch)

Execution: 20-25 repetitions of each exercise with a fitball, the round is repeated in 3-4 circles, then move on to the next round.

The benefits of this type of aerobics, its effectiveness and to whom it is recommended are described. Below we will describe the basic exercises that you can perform on a fitball (rubber fitness ball) without even leaving your home.

I work through all the exercises on a rubber ball well. t all muscle groups, especially the abs, legs, buttocks, back and chest.

Fitball exercises:

♦ Bridge

Lie with your back on the ball in the area of ​​the shoulder blades, arms along the body or laid back and lying on the ball, butt in weight, torso straight, legs slightly bent at the knees, spaced shoulder-width apart and resting well on the feet. Lower your hips down so that the floor is 20-30 cm, but your butt does not touch the floor, then, straining your muscles, lift your hips up so that your torso forms a straight line from your chest to your knees. Hold at the top for 3 seconds, additionally tensing your abs and buttocks, and lower down without pausing to go up again.

♦ Torso turns
now

Take the position of a straight torso as in a bridge, only stretch your arms up in front of you, and clasp your palms. Tightening your abs, rotate your torso alternately to the left and right. Only the upper part of the body moves, the lower remains motionless in one position.

♦ Hold on elbows

Rest your forearms and elbows on the fitball, legs shoulder-width apart, feet on your toes resting on the surface, the body must be straight . Easily pushing off on your toes, begin circular movements on the ball, choosing such a radius of movement that your elbows stay on the ball and do not fall to the floor.

♦ Staying on your feet

Rest your elbows on the floor, the elbows are under the shoulders forming a right angle, the torso forms a straight line, the legs in the easy version rest on the shin, in the complex version on the toes. Tighten the muscles of your buttocks and abs, do not allow your lower back to sag under the weight. When pushing off, make light movements left and right so that your legs roll on the ball, making sure that they do not slip off the fitball.

♦ Walking on your hands

Place the ball under your hips, place your palms on the floor, and straighten your legs so that they are parallel to the floor. Keeping your legs always straight, walk forward on your hands until the ball is on your shin and back, returning it under your hips.

♦ Twisting:

You need to lie on the ball in the lower back area, hang your hips slightly down, place your fingers on the back of your head, and use your abdominal muscles to twist your abs. The amplitude of the movement is small, the importance is that not for a second do not relax your abdominal muscles and do not help press your head with your hands , concentrate all your efforts on the abdominal muscles and keep it in constant tension;

Also perform side crunches, to do this, place the ball on the side of your lower back, it is better to rest your feet against the base of the wall, one hand rests on the ball, and the other behind the back of your head. Keep your body straight as a string and twist your torso to the side.

♦ Leg bends to the sides with the ball

Lying on your back, spread your arms to the sides and place your palms on the floor for support. Holding the ball between your feet, lift it up, straining your abs and buttocks, and alternately bend your legs to the sides, keeping your shoulder blades and palms from the base of the floor.

♦ Passing the ball
and from feet to hands

Lying on your back, take the ball between your feet and lift it up, while simultaneously raising your arms up, intercept the ball and lower your arms down behind your head while lowering your legs. Do the exercises back in the same manner.

♦ Push-ups on a fitball

Place your palms slightly on the sides of the ball, inhaling, lower down until your chest lightly touches the ball, and as you exhale, rise up while maintaining a straight line of your torso from the back of your head to your heels.
For variety, do reverse push-ups with your hands on the floor and your toes resting on the ball.
To complicate the exercise, do push-ups on two balls, so the stabilizer muscles are additionally involved in the work.

♦ Hyperextension
on the ball

Take a position parallel to the floor, lying on the ball in the abdominal area, legs straightened at the knees and resting on your toes, forming an even line, put your hands behind your head, but do not put pressure on the back of your head. Slowly lift your back up until you form a straight line from your heels to your head, then return to the starting position.
To complicate the exercise, at the beginning of the movement, your arms are crossed on your chest, and as you rise up, spread them to the side, so the upper back is included in the work.
All movements are slow, without jerking, clearly controlled, exhale with effort, inhale with relaxation (in other words, when lowering the body, inhale, when lifting, exhale).

Experiment, come up with other exercises, don’t be afraid to use your imagination, the main thing in the training process is a deep feeling of the muscles being trained, at the end of the exercise the muscle should be tired, hard and slightly swollen, this means that the load went exactly to the target.

Daily abdominal pumping does not bring results? Exhausting diet prevents you from getting a flat stomach? It's time to buy a fitball! A sports ball is an ideal exercise machine for home use; it allows you to achieve the desired shape in a short time and does not require regular visits to the gym. Total 7 exercises, performed every day, will help you say goodbye to the hated fat in the problem area and gain a slim stomach.

Exercises on a ball for losing weight on the abdomen and sides

As a rule, fat deposits accumulate not only in the abdominal area, but also on the sides. That's why physical exercise should be aimed at this area as well. Separate classes are not required; the complex presented below has a dual focus.

Exercise 1

In a horizontal position, the upper part of the body is raised by resting on the arms, and the legs are thrown over the fitball. Having achieved relative stability, you need to roll the ball towards the thighs. Bent knees will help with this; they need to be bent very slowly. When your knees begin to touch the floor, you should stop and stay in this position. for 10 seconds. Then the starting position is taken, the exercise is performed 10 times.

Exercise 2

With your feet against the wall, you should lie sideways on the ball. The arms are extended above the head and crossed. Now you need to slowly raise and lower the press, maintaining stability and not allowing the ball to jump out. Daily training involves 10 exercises.

In this case, the lateral abdominal muscles, which are responsible for a flat stomach and toned sides, actively work.

Exercise 3

Having rested your pelvis on the ball and assumed a reclining position, perform body lifts with the body turned to the sides. This exercise is a type of crunch that perfectly works the oblique abdominal muscles. During the exercise, you must keep your back straight!

Exercise 4

The following exercise allows you to achieve not only an ideal stomach, but at the same time develop coordination and strengthen the muscles of the whole body. To perform this, you need to lie on the fitball with your chest, resting your feet on the floor. By moving and rolling the ball a little, you should find the “balance point.” Now you should stretch out your arms and try to maintain your balance for 30 seconds. Afterwards the left hand lowers, the left leg extends. The body should be parallel to the floor, the exercise is repeated for the left arm and right leg.

Exercise 5

In a lying position, the arms are pressed to the body, the ball is clamped with the feet. With straight legs, the fitball rises up to the maximum possible height. The exercise should be performed slowly and the ball should not slip out.

10-15 daily lifts ball will help you see improvements in the problem area within a week.

Exercise 6

Leaning on the fitball with your hands, perform squats. This exercise for beginners often ends in falls. To don't lose your balance and not fall, you should place your hands closer to the center of the ball, and not from the edge.

Exercise 7

In a lying position, rest your calves against the fitball and find balance. Raising the pelvis, the ball rolls from the calves to the feet, then slowly returns back. When raising the pelvis to its maximum height, you should stay in this position for 10-15 seconds.

For training to bring results, there is no need to perform exercises around the clock. It is enough to follow the simple rules given by fitness and Pilates trainers.

• Each exercise cannot be performed more than 15 times in one approach.
• You should perform the exercises slowly, feeling how your muscles tense.
• In one lesson, you should perform 2-3 approaches, repeating the exercises in a circle. A rest break between laps of at least five minutes; jumping rope is a great distraction.
• To muscles that are not warmed up, the load may seem excessive, so a warm-up is mandatory before training.
• When finishing your workout, you should stretch your muscles. This will avoid painful sensations and increase their tone.

And, of course, we should not forget about the basic principles of proper nutrition. All excess and harmful calories that enter the body with food are deposited on the sides and stomach in women. To lose weight, you should burn fat in this area without adding new pounds to it. Therefore it is necessary:

• Eliminate from the diet (or reduce the amount) sweet, starchy, fatty and smoked foods
• Avoid soda and snacks on the run
• Don't skip breakfast, giving preference to slow carbohydrates in the morning
• Maintain a drinking regime, drinking at least 1.5 liters of non-carbonated mineral water daily

Exercises on a ball for losing belly fat video

The Swiss ball, more often called a fitball, was invented by Susan Kleinvogelbach. A famous physiotherapist used this sports equipment for therapeutic exercises. Ball exercises were aimed at restoring the physical capabilities of people with diseases of the nervous system and spine. Nowadays, this sports equipment is widely used in many fitness programs for weight loss. Exercises using it have been found to help overweight people. Today we’ll talk about the effectiveness of gymnastics with a ball for weight loss.

How to choose the right Swiss ball

You can purchase this projectile at any sports store. The choice of balls is quite large, but for gymnastics it is not the appearance that is important, but the characteristics and size of the fitball. The size is selected depending on your height. Below are the main ball sizes:

• Diameter 45 cm – height up to 152 cm.
• 55 cm – height from 152 to 164 cm.
• 65 cm – height from 165 to 180 cm.
• 75 cm – height from 180 to 2 m.
• 85 cm – height above 2 meters.

Balls of exactly this size can be found on the shelves of a sports store. You can choose the appropriate ball size in the following simple way. Sit on the ball, keeping your back straight. If in this position your knees are bent 90 degrees and your thighs are parallel to the floor, then the ball size is right for you.

The effectiveness of weight loss exercises on a fitball

While practicing on the ball, you must try to maintain balance. To do this, the body requires a large amount of energy and intense stress on the muscles of the whole body. It is thanks to this that the result of such gymnastics is weight loss. Training with a ball strengthens the abdominal muscles and helps develop qualities such as:

• flexibility. Stretching exercises using a fitball allow you to train muscles that are difficult to work out when doing other types of fitness. This develops flexibility and plasticity of the whole body;
• beautiful posture. Gymnastics with a ball requires maintaining body balance, and this requires the use of the back muscles. With constant and regular training, you will be able to develop correct posture, since trained muscles will keep your back in the correct position even during rest;
• endurance and coordination. Constant load on all muscle groups allows you to keep your body in good shape and develop strength and endurance of the whole body. And the need to maintain correct body position during training develops coordination.

A set of exercises for losing weight on a fitball

Exercise 1 – Rolling the ball

With your hands on the floor, place your feet on the ball. The legs should be pressed against the ball in the shin area, with the gaze directed towards the floor. While holding this position, tighten your abdominal muscles and gradually bend your knees, while rolling the ball towards you. Try not to let the fitball slip out from under your feet. With your knees bent, hold the position for a few seconds, then return to the starting position. The exercise must be repeated 10 times.

Exercise 2 – Pull-ups

Lie sideways on the ball. Relax your body and place your feet against the wall for stability. Stretch your arms above your head with your palms crossed. Begin lifting your body by tensing your lateral abdominal muscles. Each time you lift, hold the position for a second and slowly lower your body down. Perform 10 lifts.

Exercise 3 – Strengthening the muscles of the thighs and buttocks

Lie face up on the floor. Place your shins on the exercise ball and straighten your body so that your back and legs are parallel to the floor. When performing movements, make sure that the load applies only to the muscles of the buttocks and thighs. Then lift your body even higher, bending your knees and rolling the ball toward you with your heels. Then straighten your legs, roll back the exercise ball and gradually lower your lower body to the floor, returning to the starting position. Perform 10-15 lifts.

Exercise 4 – Push-ups

Take a horizontal position. Place your feet on the ball so that your knees are centered on the ball. Place your hands on the floor. Palms should be parallel to the floor, elbows straight. Begin push-ups while holding the ball under your feet. Do 15-20 push-ups. The exercise trains the muscles of the shoulder girdle, chest and arms.

Exercise 5 – Strengthening the lateral abdominal muscles

Rest your pelvis on the fitball, bend your knees. In this position, begin to lift your body to the side, tensing your abdominal muscles. Keep your back straight during the exercise. Perform 10 lifts in each direction. The exercise trains the lateral abdominal muscles.

Exercise 6 – Maintaining balance

This exercise helps to work the muscles of the whole body and develops coordination. Lie down on the ball with your chest. Place your feet on the floor. Move a little and “catch” your balance point. Then raise your arms, stretching them out in front of you, and try to maintain balance by tensing the muscles of your back, legs and abs. Hold the position for 20-30 seconds. Then roll the ball closer to your pelvis and try to maintain balance by keeping your body on the ball with your right hand and left foot. The body from head to toe should form a straight line parallel to the floor. Do the same, leaning on your left arm and right leg.

Exercise 7 – Ball Push-Ups

Take a horizontal position - place your palms on the fitball, spreading your fingers to the sides. Press your toes into the floor. For a more stable position, you can rest your heels against the wall. Begin to lower your body by bending your elbows. Try to bring your chest as close to the ball as possible. Do 10-15 push-ups. This exercise trains the muscles of the arms, shoulder girdle, and perfectly tightens the chest muscles.

Exercise 8 – Rolling

Sit on the ball, place your feet slightly wider than your shoulders, thighs parallel to the floor. Move forward, making movements with your legs, gradually lowering your body. The ball should roll over your back. Stop the movement when your upper back and the back of your head rest on the exercise ball. Try to roll the ball first towards your right shoulder, then towards your left shoulder. Keep your body straight, do not arch your lower back. This exercise trains the muscles of the shoulder girdle, buttocks and thighs.

Exercise 9 – Lifting the ball with your feet

Lie on the floor, place your arms along your body. Place the ball between your feet so that you can comfortably hold it with your feet. Raise the ball up, keep your legs straight, and your knees should be straight. Hold the position for a second, then lower your legs. Perform 10-15 lifts. This exercise strengthens and tightens the abdominal muscles and inner thighs.

More recently, fitball, originally created to improve the health of people with musculoskeletal disorders, has become firmly entrenched in the fitness industry. This unique gymnastic ball helps girls lose weight at the waist and give their butt a rounded shape without any extra effort. A fitball easily replaces all types of exercise equipment, so it is perfect for training both in the gym and at home. In this article, we will teach you how to choose the right fitball, and also provide a comprehensive program for all muscle groups using this miracle ball. Let's get started!

Fitball can be used in their training by both men and women. It is suitable for all ages and has no contraindications! This ball has undoubted benefits and has many advantages:

• due to its instability, it helps improve coordination of movements, which promotes correct posture;
• the muscles, while maintaining balance, are in constant tension, and this is combined with a set of exercises promotes rapid weight loss;
• gymnastics on a ball improves the condition of joints, helps with scoliosis, relieves pain in the spine;
• different muscle groups are involved, which can rarely be worked out during regular training in the gym;
• when training on a ball, the muscles of the lower extremities are not loaded, so fitness ball is excellent Suitable for older people, pregnant women () and overweight people;
• metabolism, activity of the cardiovascular and respiratory systems improves;
• fitball absolutely safe, it is protected from sudden rupture during training due to the built-in ABS anti-burst system;
• lifts your mood and improves your well-being.

Help in choosing the right fitball

When choosing a gymnastic ball, there are several main factors to consider:

1. Size. The diameter of the ball ranges from 45-95 cm. When choosing a ball, a simple formula is used: a person’s height minus one hundred. The resulting number is your ball diameter. Please note that the larger the diameter of the ball, the more stable it is. Check if the ball is right for you. Sit on the ball, bend your legs to form a 90-degree angle, and place your feet flat on the floor. Look at the photo:

1. Material. Pay special attention to the country of origin. Countries such as Germany and Italy have performed well. The ball should be elastic and durable, the connecting seams should not be felt during exercise.
2. Fitball surface. Balls with a smooth surface are a universal exercise machine and are suitable for everyone. It is easier to maintain balance on a ball with horns, so it is great for both children and adults who are just starting to train. Fitballs with spikes are used for exercises with an additional massage effect or for restorative gymnastics.

Important! You can independently regulate the degree of load when performing exercises on a fitball! A heavily inflated ball is less stable, so more effort is applied and the calorie burning process accelerates!

Correct training technique

Before starting exercise on the fitball, do a short warm-up. This way, you will minimize the risk of muscle injury.

Perform 1-3 sets of 15-30 repetitions. Increase repetitions gradually as you feel better.

Perform the exercises slowly, focusing on the muscle group being worked. Control your breathing.

Take a short rest of up to 1 minute between sets.

After completing the program, do some stretching.

For the desired effect, perform the exercises at least 2 times a week.

Important point! If you are using a fitball for post-traumatic rehabilitation, consult your doctor when choosing a training complex.

Complex program (table) using fitball

Before starting any workout, you need to stretch your muscles as effectively as possible. Below is an incendiary video that can be used as a warm-up before training, and such morning exercises will charge you with a positive attitude for the whole day!

For beginners, it is necessary to train all muscle groups for the harmonious development of the body. And only after at least a year can you use individual muscle groups!

Below is a table with an approximate program of exercises with a fitball at home and in the gym, which involve different muscles.

Lie on the ball with your back so that your lower back is on the ball and your shoulders and head are hanging freely. Legs bent at the knees, place your feet slightly wider than your shoulders. To avoid straining your neck muscles, cross your arms over your chest. This is your starting position. Lift your body up, your back should be slightly rounded for the most complete contraction of your abdominal muscles. Hold at the top for 2-3 seconds and slowly lower back to the starting position again. Repeat 3 sets of 10-15 times.

This exercise strengthens the rectus abdominis muscle. To engage the oblique abdominal muscles, use body rotations.

Lie on the ball with your stomach and roll so that your hands are on the floor and your knees remain on the ball. The body is elongated in a straight line, do not bend at the lower back. Transfer your body weight completely to your arms. Pull your knees toward your chest as you roll the ball. Return your legs to the starting position. Perform 3 sets of 10-15 repetitions. The exercise works well on the transverse abdominal muscles and uses the muscles of the arms, chest, and deltoid muscles.

Advice! To complicate the exercise, pull the ball with straight legs without bending your knees.

Hold dumbbells of appropriate weight in your hands and lie on the exercise ball with your back so that your upper back and head are on the ball. Bend your knees at an angle of 90 degrees, place your feet shoulder-width apart on the floor. The body forms a straight line. Take the dumbbells with a straight grip as shown in the photo or hold them parallel to each other to better work the entire pectoral muscle. Slowly lower your arms to shoulder level and return to the starting position. Repeat 3 sets of 10-12 times. This is an isolation exercise for the pectoral muscle.

To work the upper chest, lower your pelvis below your shoulders, with your upper torso and legs forming a 45-degree angle.

The exercise is a classic push-up using a fitball. Place your feet on the ball with your toes and your hands on the floor. The body is parallel to the floor, do not bend at the lower back. Slowly lower your body, bending your elbows. Hold the position and return to the starting position. Perform 2-3 sets of up to 5-8 reps. The arm muscles, pectoral and deltoid muscles work.

Advice! To make the exercise more challenging, lift one leg up and do push-ups.

Reverse push-ups

Turn your back to the ball and place your hands on it. Legs bent at the knees, place your feet at a distance slightly less than shoulder width. Slowly lower your pelvis down, bending your elbows to a right angle. Do not spread your elbows to the sides. Return to the starting position. Lower your pelvis straight down, your body should walk in a vertical plane. Perform 2-3 sets of 10-12 times. The exercise fully loads the triceps, while the pectoral and deltoid muscles are also involved.

Lie on the ball with your stomach so that the ball is in the pelvic area. Place your toes on the floor. Place your hands behind your head or cross your chest. Slowly lift your body, straightening your back at the lumbar region. Hold this position for 1-2 seconds and return to the starting position. Perform 3 sets of 10-15 times. The exercise works the muscles of the lower back, hamstrings and glutes.

Lifting the pelvis while lying on your back

Lie with your back on the floor, place your heels on a fitball, arms along your body. Slowly lift your pelvis so that your body forms a straight line. Hold the position for a few seconds and squeeze your buttocks as hard as possible. Slowly return to the starting position. Perform 3 sets of 15-20 repetitions. The exercise loads the gluteal muscles, thigh muscles, and abs.

Single leg lunge squats

Stand with your back to the ball, place one foot with your toe on the fitball. Place your hands on your belt or hold onto a support for additional balance. Keeping your body upright, bend your knee so that your knee does not extend beyond your big toe. After completing the squat, return to the starting position. Perform 3 sets of 10-15 repetitions on each leg. The exercise uses the muscles of the buttocks, quadriceps and hamstrings.

Leg bending with a fitball

Lie on your back with your feet on the ball as shown in the picture. Raise your pelvis slightly off the floor, supporting your body weight with your shoulder blades and legs. Bend your legs, bringing the ball as close to your hips as possible, and straighten your legs again. While performing the exercise, tighten the back of your thigh as much as possible. Repeat 3 sets of 15-20 times. The exercise loads the hamstrings, buttocks, and lower back.

Important! Change the exercises in the complex every month, so you don’t get tired of training and use different muscles. For strength training, use additional weights during exercise.

A wide variety of exercises using a gymnastic ball are collected in the following video tutorial:

The described set of exercises is excellent for aerobics at home and allows you to achieve good results with regular training in combination with a balanced diet.

After completing a set of exercises to quickly restore muscle fibers and give flexibility to your figure do some stretching. The video shows a three-minute stretch using a ball:

Fitball is a popular aid not only in losing weight and maintaining muscle tone, but also in strengthening and restoring physical health. If you are in a bad mood and stressed, just sit on the fitball and your good mood will return to you.

Have a great workout!