Fitness and Weight Loss Ball Exercises

When practicing with sports equipment, fitball (ball) is very often used. Helpful advice from fitness trainers will help you do your workout at peak performance.

Benefits of exercise with a ball for the muscles of the abs and buttocks

Exercises with a ball for the press and buttocks can achieve the following indicators:

• Formation of correct posture.
• The appearance of the relief of the abdomen.
• Overall muscle strength and endurance can be increased.
• It is possible to achieve increased body flexibility.
• The vestibular apparatus is strengthened.
• Movements become more coordinated.
• Reducing the size of the body fat.

Workouts are shown to people of all ages. In medicine, the ball has long been used for the rehabilitation of patients with diseases of the musculoskeletal system in history. The main function of this sports equipment is to relieve the joints.

Gymnastic exercises using fitball are indicated for people who are overweight, suffering from varicose veins, arthritis, and various diseases of the articular apparatus.

Especially their implementation is recommended for elderly people who have a whole bunch of similar pathology. Since such exercises with the ball are training not only for the press and buttocks, but also for the entire vestibular apparatus, they are indicated for persons with neurological disorders. Even in dealing with stressful situations, they are a reliable helper.

But not only for the purpose of rehabilitation and recovery, you can use the ball. With the help of it, it is permissible to carry out full-fledged physical training. For women, the benefits of these exercises are body sculpting. With them, the volume of the hips decreases, the buttocks acquire elasticity, the stomach becomes flat, and the muscles of the legs are tightened.

Exercises with a ball for the press and buttocks, when performed, require control of the gymnastic ball. This circumstance allows you to use deep muscles, which are difficult to work out on conventional simulators.

There are complexes that allow you to lose weight or are needed to maintain muscle tone. But it is necessary to clearly understand for yourself that the diameter of the ball is used differently in size.

Correct selection of the projectile diameter will ensure maximum effect. The number of approaches can also be different and is determined by the level of physical fitness. It is best if you do 3-5 sets of 10-20 reps for each exercise. An increase in loads is gradually carried out.

What ball is needed for practice

The maximum effect will be achieved with exercises with a ball for the press and buttocks will be achieved only if the ball is selected correctly.

Gymnastic balls are available in three diameters (in cm):

• 55;
• 65;
• 75.

The first ones are suitable for short people, whose height is 149-164 cm. The second group of balls is intended for people with a height in the range of 164-171 cm. Balls with a diameter of 75 cm are suitable for those whose height is 180 cm or has large indicators.

The required diameter can also be determined subjectively. To do this, sit on the projectile from above. The ideal projectile size is one in which the hips and knees form a right angle.

Fitball was first used by Swiss physiotherapists. The first of these was Joseph Pilates. In this regard, it is also sometimes called the Swiss ball.

When choosing a ball for exercises with it on the abs and buttocks, you need to pay attention to the following aspects:

• Weight. When choosing this parameter, its own body weight is taken into account. Don't go for cheap accessories. Surely they will be uncomfortable to study. Good elasticity and strength of the ball will ensure that it can support your weight without any problems. And for training you need just such a gymnastic apparatus. For quality dimensions, the maximum load is 300 kg.
• Material. High-quality models are made from materials with high strength characteristics that have a fairly good electrostatic effect. The surface must be smooth and free from creases. If the structure is porous, then dust will always accumulate on the surface. The best options are PVC and latex balls.
• Growth. The size of the ball must correspond to the height characteristics of the athlete. Such a gymnastic apparatus, with the correct selection, is suitable for both adults and children.
• Arm length. A professional instructor will always recommend choosing a ball based on your arm length.

The arm must be measured in an extended state and, depending on this, select the desired diameter (dimensions are indicated in cm):

• up to 55: 45-55;
• 56-65:55;
• 66-75:65.

Some external data should also be taken into account:

• shells can have handles or horns. They are used when teaching children.
• variants with spikes. The application is complemented by a massage effect.

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Simple ball exercises for beginners

Exercises with a ball for the press and buttocks are not isolated. This means that many other muscles are involved in the work.

They are quite suitable for entry-level athletes. But they can also be used by those whose level has reached certain high rates.

1. Extension in the lumbar region. In addition to the buttocks, many stabilizing muscles are involved. The belly lies on the ball. The arms are bent behind the head, the legs are straightened, the sock rests on the floor. A breath is taken. It is necessary to bend your back and legs in one straight line. When you exhale, you return to the starting position. There are certain difficulties in implementation. They consist in maintaining balance. Initially, they are limited to three approaches. Repetition is carried out 10 times.

2. Carrying out squats along the wall.

The buttocks and the front of the thigh are being worked out. The implementation is simple. You can increase the difficulty by squatting on one leg.

They stand with their backs to the wall and press the ball tightly against it. Legs are slightly shoulder-width apart. On inhalation, the press tenses. A squat is done. In this case, it is required to monitor the balance. After reaching the bottom point, some exposure is maintained. Exhale and return to the starting position.

3. Jumping.The simplest exercise for the buttocks. You just need to sit on the ball and jump, maintaining an intense pace. The location of the feet is characterized by tight pressure to the floor. Jumping, they do not break away from the support. The fifth point is tightly pressed against the ball. The jumping rhythm should be as energetic as possible in nature. The whole body will undergo tension, and the buttocks, in particular.

4. Bridge. For the gluteal muscles. The execution is complex in nature. Lying on your back, your feet are placed on the ball. A breath is taken and the pelvis is pushed up. In this position, you should linger for a while. When exhaling, they come back.

5. Back bridge.

Back on the floor and feet on the ball. When inhaling, the ball rolls towards itself. There is a slight delay. When you exhale, you return to the starting position.

Effective abdominal ball exercises

It is possible to achieve a reduction in the abdomen and lateral sections of the trunk.

1. Twisting to train the rectus abdominis muscles. You must sit on the ball. The press strains, and the twisting on the ball begins. This should be done when the exhalation is completed. The exercise is performed until the abdominal muscles are fully contracted. Exhaling, the body returns to its original position. If the trainee has enough experience, the arms can be crossed behind the head.
2. Working out the rectus and oblique muscles.Sitting on the ball, the right hand is placed on the back of the head, and the left hand on the fitball. The gluteal muscles tense, and the pelvis rises in jerks. Pulling in the stomach, raise the body. The left arm stretches with the elbow to the left lower limb. In the future, everything is repeated, but another hand is already used. Such actions are an alternative to the "gluteal bridge".

3. Effects on the abdomen and thighs.Lying on your back, the projectile is clamped with the ankles. Hands go behind the head. The abdominal muscles are tense, and the knees are pulled up to the chest. It will be nice if you linger a little while doing this. Return slowly to the starting position. With the help of such actions, you can achieve a situation in which the hips will significantly lose weight.

5. Abs and buttocks. The athlete is on his knees. The location of the elbow joints is a gymnastic ball. The fitball rolls forward. This is done until all the abdominal muscles are strained without exception. In order not to fall, everything must be done slowly.
6. The anterior abdominal wall in full.From this exercise, the stomach and sides lose weight. Being on the back, take a straight position of the legs. You should hold the tension of the press and move to a sitting position. The fitball is between the legs. In the rating of the complexity of actions of such a plan, this type is in first place. Beginners should not do it.

Effective buttock ball exercises

The buttocks are represented by large, medium and small muscles that perform various functions. To train the gluteal muscles, you can use a variety of simple exercises that can be done at home without going to the gym.

1.Lunge on the leg.

The fitball is behind the athlete. The leg is retracted and placed on the projectile. The other leg is bent at the knee joint. In this state, they linger for some time. After that, they return to the original exercise. If there is a desire, the actions can be somewhat complicated by picking up dumbbells.

2. Raising the pelvis on the ball.

They sit on a gymnastic ball and slowly slide out until only the shoulder blades remain on it. The hips are the location of the hands.

3. Raising the hip on the ball.

They lie on their backs, and their legs rest on the projectile. The gluteal muscle structures are strained. The hips rise slowly. This is done until the feet are on the ball. The repetition is carried out 10-15 times.

4. Reverse lunges.

The athlete straightens, and puts his leg on the gymnastic ball. The other leg should be slightly bent. The fitball rolls back and squats are performed on one leg. In total, 2-3 executions are required 15-20 times.

5. Raising the legs.

Lying on the floor, legs straighten. The eggs are placed on the fitball. The press tightens, and the buttocks rise. Alternately, the left, then the right leg rises. Then the buttocks are lowered to the floor. The number of sets can be up to two times, 10 repetitions in each of them.

Before performing any actions with the fitball, it is necessary to warm up. Without this, nowhere. Otherwise, there is a risk of muscle damage.

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Sample abdominal and glute ball workout program

Frequency - three times a week.

Before starting to do a set of exercises with a ball for the press and buttocks, a warm-up must be performed.

Useful fitness tips from ball trainers

These recommendations will come in handy for those who decide to start exercising with a gymnastic ball. They can be summarized as follows:

• Replacing calm cardio loads with dosed training sessions.
• Placement of emphasis on the internal muscles.
• Don't slouch.
• A gradual increase in the range of motion.
• The pace of movement is as fast as possible.
• The predominant use of complex exercises.
• Periodic change of capture.
• Experiment by loading only one side.
• Do push-ups regularly.
• Gradual transition to heavier weight. It should be 70% of your maximum capacity.
• Ab and glute ball exercises involve using the correct technique.
• Use of explosive loads.
• Recovery with light loads.
• After exercise, the consumption of milk chocolate is indicated.

If you are tired of going to the gym or there is simply no time for it, exercises with fitball are a good alternative to such training. All this can be done at home, even combining classes with watching your favorite TV series. This will help to correct the figure, pump up muscles, and the girl's figure will become worthy of the admiring glance of men.

Video exercises with a ball for the press and buttocks

Exercises with a ball for the press and buttocks, and hips:

Home ball workout: