Full body fitball exercises for women. Video describing at home

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Effective exercises to keep your body in good shape sometimes involve the use of additional exercise equipment. If in the gym, a woman has the opportunity to work out with everything equipment presented in the institution, then at home it will be difficult to transform significantly with the help of improvised weighting materials.

To effectively get rid of body fat, as well as increase muscle relief, fitness trainers recommend using a fitball at home.

How to choose the right ball

Exercises with fitball for the whole body, provided they are performed regularly, will bring a visible result to a woman, provided that the ball used in training is chosen correctly.

A fitball (or "Swiss ball") is a large rubber ball with increased strength and resilience. It is actively used by professional athletes in preparation for competitions and by fitness trainers for the qualitative transformation of the body of their clients.

With its help, in most cases it is possible to:

use all muscle groups of the athlete's body, while avoiding negative effects on the joints and the cardiovascular system;
to increase the agility, coordination and flexibility of a person, regardless of his age;
correct posture;
to prevent diseases of the joints and skeletal system associated with the thinning of cartilage tissue;
lose weight in the shortest possible time, without bringing the body into a state of stress;
keep your figure in shape by regularly performing a basic set of exercises that does not require a lot of time and physical effort.

In order to choose the right tool for training, a woman should make a decision about what type of fitball she needs in specific circumstances.

There are 4 types of balls:

With "horns"to keep your balance. Recommended for sports for children and beginner athletes with low physical fitness.
With spikes"... Recommended for use by people planning to lose weight using fitball exercises. Rubber lugs - "thorns" serve as additional stimulation of blood circulation, directly affecting the condition of the human skin.
Smooth... Can be used by people of all ages. Most often, this type of fitball is recommended for pregnant women. With the help of the ball, expectant mothers can not only maintain the elasticity of the ligaments and muscles, but also facilitate contractions at the moment of the onset of labor at home.
Child... Fitball of the minimum size, used to strengthen the muscles of infants.

A properly selected fitball must meet the characteristics of high-quality sports equipment:

The ball must be matched to the girl's height. Recommended ratio: height less than 155 cm - ball 45 cm in diameter; height 155 - 169 cm - ball no more than 55 cm in diameter; 69 - 185 cm - diameter - 65 cm; over 186 cm - diameter over 75 cm).
In case of mechanical action on the ball, for example, pressing on it with the palm of the hand, the rubber projectile must spring.
The fitball must withstand the maximum weight specified by its manufacturer, without unduly deforming at the same time.
The seams on the ball should be invisible.
No static effect.
Maximum indentation of the nipple into the ball.

Fitball training tips

Exercises with a fitball for the whole body require strict adherence to their technique. Otherwise, the considered type of loads will not only have minimal efficiency, but can also provoke an athlete to receive an injury or sprain.

To avoid this, it is important to follow the basic recommendations for training with fitball:

Before and after class take proper time to warm up and cool down, respectively. This approach to the organization of training will allow a girl, regardless of the level of the selected load, to minimize muscle pain after working on the ball.
During exercise focus on qualitiesoh, and not on speed, trying to feel the work of the muscles as much as possible with any type of load.
Execute exercises to work out all muscle groups, not just the problem area. Ignoring this recommendation can lead to overtraining, as well as significantly worsen the overall appearance of the athlete.
Adjust the inflation density of the fitball depending on the physical fitness of the girl. The more the ball is inflated, the higher the level of difficulty of performing exercises on it. During the first sessions, it is recommended to slightly deflate the sports equipment, thus allowing the body to gradually get used to physical activity.
To achieve the desired result in the shortest possible time, it is recommended consult a fitness trainer, who is able to properly organize the training process, taking into account the client's state of health, the goal set by her and the level of physical fitness. If it is not possible to use the services of a professional, it is recommended to build his classes on the principle of circular training.
Do exercises that don't hurt or significant discomfort. For example, people with a poor vestibular apparatus should at first give up exercises that involve rolling on the ball or rotating face downward movements.
If necessary increase the load, it is not recommended to perform more repetitions than the training program provides. Fitness trainers, under similar circumstances, recommend modifying the load by artificially creating the need to use weights, such as dumbbells.

When exercising with fitball, as with other types of physical activity, it is recommended to pay attention to your well-being during the first workouts, as well as after increasing the load.

A slight malaise or a more acute reaction of the body to sports should be the reason for contacting a doctor for the appointment of an additional examination.

Lower body exercises

Exercises with a fitball for the whole body are best designed so that at the beginning of the workout, the main load goes to the lower part (legs, hips, buttocks). Given the direction of the lymph flow in the body, this method of organizing the lesson will allow the body to enter the training process as naturally as possible.

Fitball exercise	The technique of its implementation
Raising squats	Take an upright position; put feet shoulder width apart; push the chest forward; take the fitball in your hands and press it to your chest. As you exhale, bend your knees, lower your buttocks to the support surface until parallel is formed between the back of the thigh and the floor. Simultaneously with squatting, raise your arms up, holding the fitball strictly above your head. Fix the position for 2-3 seconds. Slowly return to the starting position (PI).
Wall squats	Turn your back against the wall; clamp the fitball between the wall and the lumbar spine; back straight; place your hands on the belt. On exhalation, perform a classic squat, making sure that the main point of support falls on the fitball.At the time of squatting, the ball rolls up to the thoracic spine. At the lowest point in the knee joint, an angle of 90 degrees should form. Without fixing the legs in a bent position, return to the PI, while avoiding sudden movements.
Knee Fitball Squat	Stand up straight; squeeze the fitball with your knees; place your hands on your belt or in front of you on a supporting surface. As you exhale, perform a deep squat, making sure that the ball and upper body remain in their original position. Fix the body at the lowest point for 2-3 seconds, then slowly take the PI.
Glute bridge	Lie on the floor; place your legs on the fitball; raise the buttocks above the floor as high as possible; leave your hands in a free position along the body; look up. As you exhale, without changing the position of the legs, pull the knees to the chest, using as many muscle groups of the lower body as possible. Extend your legs by moving the fitball away from you to the PI. When performing this exercise, it is important to ensure that when the position of the lower body changes, the height to which the buttocks were originally raised remains unchanged.
Lunges	Stand with your back to the fitball; put the lower part of the right leg (up to the knee) on the ball, having previously bent the limb; put your hands on your belt. Bend your left leg and, in parallel, stretch your right leg back, moving the rubber ball away from you. Return to the PI, avoiding sudden movements.

Upper body exercises

A full-body fitball exercise should involve the legs and arms alike. The upper muscle groups usually take longer to transform, so doing at least 2-3 arm exercises in each workout is a prerequisite for effective training.

Fitball exercise	The technique of its implementation
Push-ups from fitball	Take a horizontal position, evenly distributing the weight of the body between the hands on the palms and the legs on the ball. Pull in the stomach; direct your gaze to the floor. As you exhale, bend your elbows and lower your torso as low as possible to the floor. Not lingering at the bottom point, slowly "squeeze" the upper limbs and return to the PI. When performing this exercise, it is important to control that the abdominal muscles do not relax from the moment the load starts until it ends.
Diagonal plank	Rest your hands on the fitball, putting your arms bent at the elbows on it; take the legs back as much as possible, while maintaining a right angle in the elbow bend; pull in the stomach; minimize backbends. Maintain this position for as long as possible.
Fitball rolling forward	Get on your knees; position the fitball in front of you; put the backs of the palms on the ball; straighten your back. With a slight effort, push the fitball forward, rolling it a few cm. The hands smoothly move the fulcrum - onto the forearms. Using the muscles of the abdomen and arms, roll the fitball to its original position near the athlete's legs.
Reverse ball push-ups	Stand with your back to the fitball; put the backs of your palms on the ball, turning your fingers towards you; bend your legs slightly at the knees and set forward 10 cm; pull in the stomach; straighten your back. Without changing the position of the torso, bend the upper limbs at the elbows, lowering the buttocks as close to the floor as possible. Rise from the bottom, but do not straighten the elbows to the end. Repeat steps 2-3 as many times as necessary. Accept PI.
Static bar	The starting position when performing this exercise is as similar as possible to the IP of the classic version of the load. The only difference is that the second fulcrum in this case is straight legs, the lower part of which (up to the knees) is located on the fitball. Pull in the stomach; look down. If you need to increase the load, you can pull your knees to your chest, while smoothly rolling the fitball alternately back and forth.

Back and arm workout

Fitball exercises aimed at working out the whole body help not only transform the girl's figure, but also improve her health, for example, by strengthening the back muscles that support the spinal column.

In the presence of diseases of the spine, before performing the above complex, it is recommended to consult a doctor about the need to adjust the loads.

Fitball exercise	The technique of its implementation
Reverse boat	Lie on the fitball with your stomach down; stretch your legs back and rest your feet on the floor; take your hands back and place them along the body; lifting the chest as high as possible from the support. Slowly lower the torso downward using the back muscles, without changing the position of other parts of the body. Without pauses, slowly rise into the PI, trying to produce efforts solely due to the tension of the dorsal muscles.
Hyperextension	Lie on the fitball so that the fitness ball is located in the lower abdomen of the athlete; take your legs back and, if necessary, lean against a sofa or wall; put your hands behind your head; raise the torso as high as possible from the support. As you exhale, lower your torso down. "Squeezing" the back muscles, raise the upper body as high as possible, without changing the main point of contact between the body and the fitball. Repeat steps 2-3 as many times as necessary.
Bridge	Lie on the fitball with your back; put your feet on the floor; press calves to the ball; with your hands to rest on the floor, turning your fingers to the ball. Roll the ball alternately back and forth from the buttocks to the neck, fixing the position of the body at each point for the longest possible period. During the exercise, it is not allowed to make sudden movements. "Bridge" is not recommended for people with a low level of physical fitness and dysfunctions of the vestibular apparatus.
Raising the legs lying on the fitball	Lie on the fitball with your stomach down so that the ball is in the genital area; put your hands on the floor on the backs of your palms; place your legs in a free position. On exhalation, straighten the lower limbs and raise them as high as possible from the floor, without changing the position of the rest of the body. Fix the position for 5 seconds. Smoothly return the legs to the PI and, without allocating time to rest, repeat steps 2-4 the required number of times. This exercise requires great muscle strength as well as the ideal condition of the vestibular apparatus. It is recommended to perform it at the beginning of a block of exercises to strengthen the back and arms.

Exercises on fitball for the back and abs

An integral part of any set of physical exercises should be the study of the abdominal area. The abdominal muscles, being in good shape, maintain normal blood circulation in the pelvic area of a woman, which ensures good health of the genitourinary system.

Fitball exercise	The technique of its implementation
Raises the body at an angle	Lie on the floor; place straight legs on the fitball; stretch your arms over your chest; look up. On exhalation, tear off the body from the supporting surface, taking a sitting position. In this case, it is necessary to bring your hands forward without bending. Lower the body to the floor, avoiding sudden movements. Without taking a break for rest, repeat step 2-3 as many times as necessary.
Passing a fitball between limbs	Lie on the floor; raise arms and legs above the supporting surface; clamp the fitball in the lower limbs; look up. On exhalation, synchronously bring the limbs closer to each other. Move the fitness ball to your hands. Lower arms and legs into the PI without touching the floor. Repeat p. 2-3 the required number of times, alternately moving the fitball between the limbs.
Raising your legs while lying on the floor	Lie on the fitball with your back; fix your hands behind your head; bend your legs at the knees and put on the floor, closing your feet as much as possible. As you exhale, without changing the position of the upper body and the fitness ball, bend your right leg and bring it closer to your chest. Put the left limb in the PI and do the same with the right leg.
Body turns	Sit on the fitball; stretch your arms in front of you; legs, without bending, tear off the support surface and raise them as high as possible. As you exhale, move your interlocking legs to the right. At the same time, take your arms to the left without bending. Repeat step 2, changing the direction of movement of the limbs.

Any kind of fitball helps not only improve the appearance of the entire body of an athlete, but also improve her health, as well as minimize the risk of premature aging of the female body. Regular exercise of this type trains muscles, improves circulation, and provides vital systems with adequate oxygen.

In this video, one of the most effective sets of exercises for beginners:

With the correct composition of the complex, as well as the observance of the training technique with a fitness ball, a woman will notice the first positive changes in her condition after 1-2 months of regular training.

Fitball Exercise Videos

A set of exercises on fitball for the whole body:

Full body fitball exercises for women. Video with description