Training legs
- We recommend it to everyone who wants to learn how to properly do exercises to lose weight in the abdomen, thighs, and buttocks with a fitball. Lie on your back and grasp an exercise ball using your thighs and shins.
- Squeeze the ball towards your buttocks and slowly return to the starting position after a short pause.
- When squeezing your legs, exhale; when relaxing, exhale.
Exercises with a fitball for the lower body
Squats with an overhead exercise ball
Ready to use your arms and legs? For this arm exercise, squat down while holding the ball above your head with your arms outstretched. Add weight (the exercise ball is not as light as air) while keeping your torso upright and engaging your shoulders and deltoids. Do 10 to 15 repetitions.
Squats with a fitball against the wall
Let your quadriceps work during this strength exercise. Stand a meter from the wall, feet shoulder-width apart, with your back to the wall. Place the ball between your lower back and the wall and slowly squat down until your knees bend at a right angle. Use the ball to support your back as it moves from your lower back to your shoulder blades. Slowly return to the starting position, repeat 10-15 times.
Squats with a fitball between the knees
If you're easily embarrassed, try these leg exercises on a stability ball at home. They may look funny, but they seriously work your hips, lower back, and inner thighs. Stand up straight and place the ball between your legs so that the center of the ball is at the level of your knees (it should not touch the floor). Squat down until your knees form a 90-degree angle, squeezing the ball as you do so, and keep it balanced. Stay in this position for as long as possible, up to 30 to 45 seconds per set.
Note: For this exercise, use an exercise ball that is not the perfect size for you. A larger ball will make the exercise more difficult, while a smaller ball will not put as much stress on the hips. Beginners can also use a chair or wall for balance.
Exercise with fitball for hips
Looking for exercises with a fitball for your abs, buttocks and thighs? Then try this move. Lie on the floor with your arms extended perpendicular to your torso, placing your calves and heels on the ball. Using your gluteal muscles and abdominals, lift your hips up off the floor. Use your outstretched arms to maintain balance - you will sway a little! Exhale and slowly bring your knees towards your hips so that your feet are on top of the ball. Stay in this position for a few seconds and then inhale as you straighten your legs again. Keep your hips up all the time so that the gluteal muscle works to its maximum. The goal is 10 to 12 repetitions.
Squat with outstretched arms and fitball
Get your blood flowing with slow, deep squats that work your arms and abs, as well as your legs. Hold the ball at arm's length, somewhere at face level. Squat, while doing this, move the ball to the left side, just above your left leg. Hold this position for three slow breaths, then return the ball to a position directly in front of you and return to a standing position. Do the same only on the right side. For best results when squatting, keep your arms straight in front of your body and try to squat lower. Try doing 10 to 15 reps to keep your arms, core, and legs in tip-top shape.
Lunges with a gymnastic ball
Ready to maintain your balance at the highest level? While standing, place the ball behind you and place one foot, sole facing up, on the top of the ball. Step forward 6 inches with your other leg, and bend both knees into a deep lunge position. Make sure that the front leg, with the knee bent, is not resting only on the toes. (To maintain balance, you can use a chair or railing to provide additional support.) This challenging exercise will test balance as well as strength, so complete 8 to 10 repetitions (or as many as you can do depending on your physical strength). shapes) on each leg.
Reverse hyperextension
Last but certainly not least is an exercise to work your glutes. Starting position: lying on the ball with your chest, fingers and toes resting on the floor. Roll forward so that your arms are in line with your shoulders and your hips are directly in contact with the ball. Engage your closed legs and abdominal muscles to work, lift your straight legs up until they are level with your body. Hold this position and then repeat. Try to do 12 to 15 reps before hitting the floor.
Raise the ball with your toes
- Sit on the floor, place an exercise ball on your ankles and place your hands on top of it. Legs and arms are fully extended.
- Pull the ball towards you by pulling your toes towards you. Press the ball with both hands at the same time.
- Make sure that only the calf muscles are trained.
Watch a video from a fitness trainer who shows how to properly do exercises for your legs and buttocks.
⇒ See more stretching exercises here | Leg stretching and ankle stretching exercises
Tags: Legs, Fitball, Buttocks
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Exercises with fitball
To get the most out of this inflatable wonder, it is important to choose the right size.
Note: Some of the exercises below used larger or smaller balls. For most exercises, it is better to have exercise balls of the appropriate size.
Balls come in three diameters, which in turn depend on the height of the person: 55 cm for children from 149-164 cm, 65 cm for people of average height from 164-171 cm and 75 cm for tall people between 180-202 cm. There is good A rule that will help you choose the right size fitball for you: sit on the ball and make sure that your hips and knees are at right angles to the floor - the ball is ideal for you.
The number of repetitions and approaches will depend on the level of physical fitness, but we recommend doing almost all exercises on a fitball from 3 to 5 sets of 10-20 repetitions. After a few workouts, try increasing the number of repetitions to really test your strength. Ready? Then, below are exercises with an exercise ball that go beyond the usual basic exercises.
How to build a workout
* Start your session with a warm-up. 5-7 minutes of joint gymnastics or aerobics at an average pace will be enough.
* Build a training session based on the circular principle. “Perform the exercises sequentially, leaving no more than 40 seconds of rest between them . Rest between circles - up to 60 seconds. Start by performing two circles, gradually increase their number to four,” advises Tatyana.
* Perform each exercise for 10-15 repetitions. “Increase the load gradually,” comments Tatyana Yurina.
* Watch the execution technique. “Bending your knees to a straight or obtuse angle will help reduce stress on your joints,” says our expert.
* Exercise 2-3 times a week. If possible, complement these workouts with a 20-30 minute cardio session.
To complete the complex, you will need a mat and a fitball (we wrote here how to choose one).
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Preparation for training
Initially, this ball was developed for special recreational gymnastics. But over time, many women adopted this equipment and began to use it in fitness. Exercises on the ball allow you to tighten not only the muscles of the buttocks, but also strengthens all other muscles of the body.
Before you start doing exercises for your hips and buttocks, you need to prepare your body. You can find it on the Internet and watch relevant videos so that you can clearly understand how to perform certain exercises.
Despite the fact that ball training is quite effective, some still dispute it and do not consider it to be effective enough compared to other sports.
The popularity of exercises for the buttocks with a fitball is due to the fact that they show a higher level of efficiency than the same exercises, but on a flat surface.
Features of training:
- Before purchasing a ball, you need to check whether it matches your height and weight. You can do this in the following way: sit on the ball. If the thighs are parallel to the floor, and the angle between the shin and the back of the thigh is 90 degrees, then the projectile is ideal. A ball that is too large will be inconvenient for training, and there is also a risk of injury.
- You need to give preference to bright balls. They will make your workout more active.
- When purchasing a projectile, it is important to pay special attention to such an important detail as the presence of an anti-explosion system. The system is designated on the ball itself by the abbreviation ABS or BRQ. This is an indication that the ball will be able to withstand even people with a lot of weight and will not burst even if there is a puncture in it.
Read also: Who needs repeat mammoplasty surgery, how does it work?
Exercises on a fitball for the upper body
Fitball push-ups
These are not simple push-ups! Lie on the ball, face down, arms and legs touching the ground, core muscles on top of the ball. Walk forward on your hands until your shins are on the ball, keeping your torso in a straight position. Lower your torso toward the ground until your forearms are parallel to the ground. Return to the top position and continue for 8 to 10 repetitions (or more if you can handle it).
Stand while lying on a fitball
Add the intensity of a standard stance to this exercise. If you learn to use the stability ball's instability to your advantage, your shoulders and arms will get an extra-hard workout. Rest your elbows and forearms on a stability ball (to make this exercise more challenging, try doing it with straight arms), with one leg extended behind you. Take a step back with your other foot so that your legs are together. Hold the position for as long as possible, up to 30 seconds per set.
Rolling out the fitball
This multi-tasking exercise works your arms and core. Kneel behind the ball and place your palms on top of the ball. Slowly push the ball forward with your hands until your triceps are on top of the exercise ball, with your feet almost completely apart at the knees on the ground.
Remember: Tight core muscles will push the body to move straight forward.
Did you feel pressure on your knees? Place a towel or yoga mat underneath. Focus on maintaining the correct upright position for 10 repetitions.
Hyperextension on a fitball
This is a very effective back exercise on a fitball. Start with your stomach and hips resting on the ball with your legs straight behind you (toes pointing down). Hold the ball with your hands for balance. If this position is difficult to maintain due to slippery shoes, try resting your feet on a wall. Raise your chest high (as in cobra yoga), hands on the back of your head. Stay in this position for a little while and return to a relaxed position. Repeat these steps 12 - 15 times.
Triceps push-ups
Get stronger triceps by doing an exercise on a fitball - triceps push-ups. Sit on the ball with your feet at right angles to the floor, shoulder width apart. Then place your hands on either side of your hips on the ball and slowly move them forward until they are a few inches in front of the ball. At this stage, the heels are on the ground, the hands on the exercise ball support the rest of the body. Use your triceps to lower your arms down a few inches and then return to the starting position. Keep your back straight and engage your abdominal muscles for 10 to 15 repetitions.
Wedge
This super advanced abdominal exercise will have the positive effects of intense sweating. Start in a push-up position (as in exercise 8), but your toes, not your shins, are on top of the stability ball. With your legs straight, use your abdominal muscles to pull your toes toward your chest. If done correctly, your torso should be in a push-up position, your back straight (not arched or sagging), and your toes pointed toward the ball. This exercise is not for the faint of heart, but give it a chance for 5 to 8 reps.
Core muscles: exercises on a fitball for the back and abs
Corner with fitball
An effective exercise on a fitball for the abs. Lie face up on the ground with your ankles resting on an exercise ball. Extend your arms towards your legs, lift your torso up so that your body forms a “tick” (V), your hips on the ground. Count to 5 in this position (long enough for your abdominal muscles) and slowly lower yourself down to the ground. Repeat these steps 6 - 10 times.
Jumping on a fitball
Get energized and release your inner child! For this energetic exercise, sit on a stability ball, engage your abdominal muscles, and place your feet on the floor. Raise your knees up and down to bounce as high as possible on the exercise ball. Try jumping jacks for 2 to 5 minutes to keep your heart rate up until mid-workout (or try this exercise for a fun warm-up!).
Abdominal exercise with a fitball
Make your abdominal muscles work when doing this exercise! Lie face up on the floor with your arms and legs extended. Take the ball with both hands and hold it above your head. In one fluid motion, lift your arms and legs in the air, passing the ball from your hands to your feet (between your ankles to be precise). At this point, only your thighs and buttocks should be touching the ground. Lower your arms and legs with the ball between them to the ground. Stay strong, 6 to 10 reps ahead.
Knee bending
Start in a push-up position with your toes resting on the ball, arms straight, palms on the ground under your shoulders. Bring your knees toward your chest until your knees are level with your hips. Then bring your knees back, repeat 10 - 15 times.
Knee Raise
Use this exercise to target hard-to-reach abdominal muscles. Place the ball in front of a weight machine or other strong object. Lie down on a fitball with your shoulders and back touching its surface. Grab a weight machine with your hands and press your legs together (for a more advanced level, try free weights). Flex your abs and bring your knees toward your chest, using your arms for balance. Bring those unfortunate abs out of hiding with 10 to 15 reps.
Step into the sky
Want to know where the obliques are? Try this exercise to get your lateral abdominal muscles working. Sit upright on the exercise ball with your feet together. With a smooth movement, turn your legs to the right and your arms to the left. Don't be afraid to do something wrong: the higher the enthusiasm, the better the workout! Return your arms and legs back to the center position, and repeat 12 to 15 times, alternating sides.
Side bends
Finish your abdominal exercises with a stretching exercise. Stand with your feet shoulder-width apart and hold the exercise ball above your head with both hands. Keep your back straight, engage your abdominal muscles, bend over and transfer the ball to the outside of your left leg. Lift the ball again and repeat on the right side. Stay strong (and warm up!) for 10 to 15 reps.
Based on materials:
https://greatist.com/fitness/workout-stability-ball-exercises
