Magic fitball: losing weight after childbirth without harm to yourself and the baby

The benefits of exercising with fitball

A fitball is a large inflatable ball designed to perform a wide range of exercises. Its creator is Susan Kleinvogelbach, an experienced physiotherapist from Switzerland. In the mid-20th century, she developed physical exercises with a special ball for people with movement problems.

With the help of this sports equipment it was possible to strengthen the back muscles and recover from injuries. Since the end of the 20th century, the scope of use of fitballs has expanded significantly. They began to be used in various sports sections. Today they are successfully used in maternity hospitals to ease contractions, rock babies and massage infants.

The fitball is suitable as a seat in the workplace. Sitting on it, you have to control your position so as not to roll off it. This develops the habit of maintaining posture with minimal stress on the spinal area.

Exercises on a fitball for weight loss are a great way to tighten your muscular system and achieve the desired slimness.

In addition, activities with this sports equipment:

• Improves posture.
• Helps strengthen the body.
• Increases endurance.
• Improves the functioning of the cardiovascular and respiratory systems.
• Develop excellent coordination of movements.
• Warm up joints and increase flexibility.
• Recover after childbirth, injuries and complex operations.

Fitball exercises are also recommended for pregnant women. The fact is that exercises with such equipment not only help to maintain good shape, but also prepare the muscles for childbirth and do not harm the developing fetus.

Fitball workouts for pregnant women:

• Relieves tension from the lower back.
• They put the circulatory system in order.
• Relaxes the muscles in the spine.

In addition, we can say that exercise on a fitball makes regular workouts more varied, improves your mood and fills you with energy for the whole day.

Advantages

A fitball or gymnastic ball has been actively used in fitness since the 90s of the 20th century. Fitball came to fitness from medicine, where it is used for rehabilitation and treatment of musculoskeletal injuries. What is the peculiarity of exercises on a fitball, why are they so popular and why is a fitball called the most useful invention in the fitness industry?

A fitball can easily replace your fitness center:

• Compactness - it does not take up much space compared to other exercise machines, it can be moved and carried as desired, it weighs very little, and it can withstand weight up to 300 kilograms.
• Safety - it will not explode, and if it is cut, the air will simply begin to gradually escape from it.
• Wide scope of use - with the help of exercises on a fitball, you can develop the whole body and a variety of skills, for example, flexibility, strength, and so on.
• It has no age restrictions and is recommended for children, elderly people and pregnant women.
• Has a reasonable price. The average cost of a ball is from 1000 rubles.

Exercises on a fitball will help you achieve any goals. Fitball is effective for training the abdominal and back muscles. The peculiarity of exercises on a fitball is its instability, which allows you to use all muscle groups, improves coordination and a sense of balance. Exercises promote the formation of correct posture and solve problems with the spine and lower back.

How to choose a suitable fitball: criteria and rules

When choosing a fitball, it is recommended to pay attention to the following points:

• The maximum permissible weight that the ball can support. This criterion is primarily important for overweight people and those who will use dumbbells during training.
• The equipment should have the abbreviation “ABS” on it, indicating the presence of an anti-burst system. Thanks to it, the fitball will not tear or burst during training.
• When choosing a ball, you need to sit on it with your back straight and your feet together in front of you. If your knees form a 90º angle, the ball is fit for use. If the angle is smaller or larger, you must first check whether the sports equipment is overinflated or deflated. If necessary, you should pump up the ball or deflate it a little, and then sit on it again. It will be uncomfortable to sit on a fitball with the wrong diameter, as the pressure on the joints and spine increases.

You can also choose the correct fitball diameter based on a person’s height.

Ratio of human height to ball diameter:

When choosing a suitable ball, it is also recommended to look for the presence of a pump. However, if it is not there, then you can always pump up the fitball with a regular bicycle pump.

Class rules, precautions

Exercises using a fitball have a number of rules and caveats:

• It is recommended to choose a spacious room for ball training. All sharp and large objects should be removed from the ball, as such proximity can lead to an unpleasant situation and even injury.
• Each workout should begin with a full-body warm-up, which will take no more than 10 minutes.
• If you can’t keep your balance, it is recommended to place small pillows at the base of the ball before starting exercise. Thanks to this, the fitball will become more stable.
• Concentration is a necessary condition for the successful and correct execution of each physical exercise. During exercise, you need to constantly maintain balance, which involves a large number of muscles.
• When training, you need to monitor your breathing. It should be smooth and rhythmic. While maintaining balance, you should never hold your breath.
• You should sit on the ball with a straight back so as not to overstrain the spinal muscles.
• If pain or discomfort occurs during exercise, you should stop and choose easier and more suitable workout options.

What will help during childbirth

Let's walk and dance

If earlier in the maternity hospital, with the onset of contractions, a woman was put to bed, now obstetricians, on the contrary, recommend that the expectant mother move. For example, you can just walk: the rhythm of the steps calms you down, and the force of gravity helps your neck open faster. You need to walk as fast as is comfortable, without sprinting up the stairs, it’s better to just “cut circles” along the corridor or ward, from time to time (during an aggravation of the contraction) bumping into something. The gait does not matter - you can waddle like a duck, rotate your hips, walk with your legs wide apart. It's worth trying and dancing, even if you think you don't know how to do it. For example, you can swing your hips back and forth, make circles and figure eights with your butt, and sway in a knee-elbow position. The main thing is to move smoothly and slowly, without sudden movements.

Taking a shower and bath

For many people, water is a great way to relieve fatigue and tension; it also helps with painful contractions. You can just stand under the shower, or you can lie in the bath. Warm water will warm up the muscles of the back and abdomen, they will relax, and the birth canal will also relax - as a result, the pain may decrease. Well, if it doesn’t decrease, then in any case, water will relieve tension and at least temporarily distract from the pain. So if the maternity ward has a shower or a Jacuzzi bath, don’t be shy and try this method of pain relief from contractions. The only thing is that the water should not be too hot, even if it seems that the heat helps to better endure contractions.

Swinging on the ball

Until recently, a fitball (rubber inflatable ball) in the maternity unit was something outlandish, but today it is found in many maternity hospitals. And if you find a fitball in your birth block, be sure to use it. You can sit astride the ball and swing, rotate your pelvis, spring, roll from side to side. You can also kneel down, lean your arms and chest on the ball and rock back and forth. All these movements on the ball will relax the muscles, increase the mobility of the pelvic bones, improve the opening of the cervix, and reduce the pain of contractions. And while the woman is sitting on the ball, her partner (usually her husband) can massage her collar area for additional relaxation.

To make it more comfortable, the ball must be soft, slightly deflated, and large, with a diameter of at least 75 cm. Such a ball cannot roll off and does not interfere with the advancement of the child’s head.

Hanging on a rope or wall bars

When the contractions become very strong and painful, you can take positions in which the stomach is as if in a “suspended” state. In some advanced maternity hospitals, there are Swedish walls and ropes attached to the ceiling for this purpose. During a contraction, you can hang on them, as a result, the weight of the uterus will put less pressure on large blood vessels, and this will improve uteroplacental blood flow. In addition, in a “suspended” position, the load on the spine will be removed, which will also reduce pain.

You should not hang on a rope or wall only if you have a desire to push, but the cervix has not yet dilated and you need to restrain your efforts.

We lie comfortably

If during childbirth a woman does not want to move, but, on the contrary, to lie down, then, of course, she can lie down. In modern maternity hospitals, instead of traditional ones, there are transformable beds: you can change their height, lower or raise the headboard or foot end, adjust the level of inclination, extend or push in some part of the bed. Transformable beds also have handrails (to use them to rest against or even hang on them), and leg supports, and retractable pillows, and special backrests - in general, everything in order to adjust the bed to yourself and accept with its help comfortable position. Moreover, this can be done without any physical effort - using the remote control.

We use everything we have

In any birth block, even if it is minimally equipped, you can still find something useful. For example, if during a fight you want to take a position with support, you can lean forward and rest against whatever comes to hand - a table, a headboard, a window sill. The main thing is that the support must be very stable. You can also get on all fours in the “cat pose” and focus on your hands, and to make it more comfortable, place a pillow and a folded blanket under your chest. If you want to hang on something (but there is no rope or wall) and your husband is nearby, you can use poses that allow you to transfer your body weight to him: for example, hanging on your husband’s neck. In general, it’s worth showing your imagination and adapting any item in the rod block to your needs.

And don't be embarrassed to look stupid during childbirth. No one in the delivery room cares how you move or lie if it helps you get through contractions, so calmly find your comfortable position.

Giving birth in an awkward position is both difficult and ineffective. So remember and rehearse some poses in advance, and if there are any devices in the birth block, try to use them. Some of this will definitely help you experience childbirth comfortably and easily.

When we move, take different positions, the blood supply to the uterus improves, as a result it contracts better, and the cervix opens faster. In addition, uteroplacental blood flow also improves, and therefore the baby does not suffer from hypoxia

Often, the correct position significantly reduces pain during contractions, and changing the position during childbirth distracts from unpleasant sensations

A comfortable position allows a woman to relax better between contractions and save strength for pushing.

Using different body positions, you can regulate the progress of labor - speed it up (if there is weakness in labor) or slow it down (if labor is too fast or gradual dilatation of the cervix and slow advancement of the baby are necessary)

Contraindications to training

People of almost any age and health status can train with a fitball. However, there are still a small number of contraindications for such sports equipment.

Exercises on a fitball for weight loss are contraindicated if:

• Pathological process of internal organs.
• Intervertebral hernia.
• Severe diseases of the cardiovascular system.
• Pregnancy up to 12 weeks.

If you are pregnant or have any illness, you should definitely consult your doctor before starting training with a fitball.

How long should I wait after giving birth for exercise to be safe?

Before training, be sure to consult a gynecologist, having received his permission, taking into account the individual characteristics of your health condition.

When can you start exercising on a fitball? Usually the following rules are followed:

• after natural childbirth without complications - after 2 months;
• after a caesarean section - after six months, while Kegel exercises for training the pelvic floor muscles are allowed to begin after 3-4 months (read how the Kegel system will help here).

Exercises for losing weight on the abdomen and sides

Regular exercises using a special ball in a sitting or lying position help strengthen the abdominal muscles. They get rid of excess belly fat, tightening it and making it attractive.

They also help to work the deep and oblique abdominal muscles, which are rarely used during classical training. It is worth noting that exercises on a special ball are not dangerous, since the fitball relieves the load on the lumbar region.

Crunches

This exercise will help pump up your rectus abdominis muscles.

It must be done in the following sequence:

1. Sit comfortably on the fitball. Bring your legs together and place them in front of you.
2. Cross your arms over your chest or place them behind your head (do not clasp your fingers).
3. Take a breath. As you exhale, tense your abs, slowly tilting your head forward, then your shoulders and body. Press your chin lightly towards your chest.
4. While inhaling, return to the original position.

The lower you tilt your body forward, the more effective the stretching of the abdominal muscles will be.

Hyperextension

This exercise helps pump up your abs and develops your back muscles.

It should be performed in the following sequence:

1. Lie down on the fitball so that your stomach and pelvis are completely placed on the ball.
2. Place your hands behind your head without interlocking your fingers.
3. The body should form a straight line.
4. As you inhale, bend back to the most comfortable level.
5. When exhaling, return to the original position.

When performing the exercise, you cannot help yourself with your hands, and also keep your abdominal muscles tense for a long time.

Transferring a fitball from hands to feet

Due to its complexity, this exercise is recommended only for those people who have good physical fitness.

Sequencing:

1. Lie on your back on a mat or small rug. Legs should be straight.
2. Raise the fitball above your head without bending your elbows.
3. Tighten your abdominal muscles and slowly sit down.
4. Turn to the left and then to the right.
5. Lower the fitball and hold it between your knees.
6. Without bending your legs, return to the mat in a lying position.
7. Tighten your abdominal muscles and slowly rise to a sitting position.
8. Take the ball and turn your body with it to the left and right.
9. Return to original position.

The training should be carried out without jerking, smoothly and leisurely.

Advanced level

After a few months of regular training, you can move on to more complex exercises that will require physical effort. We are talking about planks - one of the most effective exercises for pumping up the abdominal muscles, losing weight and strengthening the buttocks.

• You can lie on the ball with your chest and stomach, placing your feet on the floor.
• You can rest your elbows, keeping your body level on them and the tips of your toes.
• You can put your feet on the fitball and rest your hands on the floor.

Remember that when performing a plank, it is important to keep your body completely straight. The first time you try, you will feel your muscles tense. Hold the position and enjoy how every cell of your body wakes up.

I say goodbye to you until we meet again. I will read with interest your comments with stories about fitball exercises after childbirth. Special thanks for reposting the article on social networks. Subscribe to blog updates, and I will send you an email with 28 causes of chronic fatigue and ways to solve them.

Watch the video

how to lose belly fat in 15 minutes a day using a fitball:

To burn fat on the buttocks

Fitball relatively quickly gets rid of excess fat on the buttocks. With regular exercise, cellulite is reduced and muscles become firmer.

Bridge

The exercise successfully helps burn fat and strengthen the lower back, relieving it of pain and tension.

Subsequence:

1. Lay out the mat and lie on it with your back.
2. Raise your legs, placing your feet completely on the ball. Your knees should form a right angle.
3. As you inhale, lift your buttocks up without lifting your shoulders from the mat.
4. When exhaling, return to the original position.

Leg pull-up

The exercise tightens the buttocks and thighs and effectively combats “orange peel” skin. Even beginners can do it.

Sequences:

1. Lay out the mat and lie on it with your back.
2. Place your legs straight on the ball.
3. Pull your knees as close to your chest as possible. At the same time, you should roll the fitball towards you with your feet.
4. Straighten your legs, rolling the ball back and returning to its original position.

Reverse squat

The exercise works well not only the buttock area, but also the inner thigh. It also trains balance and improves stretching.

Subsequence:

1. Turn your back to the fitball lying on the floor.
2. Take your left leg back. Place the straightened toe on the ball.
3. Bend your right leg while keeping your left limb on the ball.
4. Straightening your right leg, carry out the same procedure, but with your left leg.

For slimming thighs

Fitball is an ideal remedy for cellulite and problematic thighs. During training with the ball, most of the muscles of the lower extremities are involved, thanks to which the much desired slimness of the thighs can be achieved.

Static squat

This exercise requires good coordination of movements. During this exercise, be sure to keep your back straight.

Subsequence:

• Stand with your back to the wall. Fix the ball between the vertical surface and your back.
• Take 1-2 steps forward, while holding the fitball against the wall.
• While maintaining this position, slowly squat down, allowing the fitball to roll along the vertical surface. Squat until your thighs are parallel to the floor.
• Hold this pose for 20 seconds.
• Return to starting position.

Leg raise

There are 2 types of this exercise: straight and inverted. With a direct approach, you should lie on your back, with an inverted position - on your stomach.

Subsequence:

1. Lay out a mat and lie on it with your back or stomach.
2. Gently lift your feet onto the ball.
3. Alternately raise one or the other leg up, without bending them at the knees. In this case, the body should remain tightly pressed to the frame.

Swing to the sides

This is a fairly difficult exercise for people who do not have good physical skills. The fact is that to perform it you need strong arms and abdominal muscles. When training, you should not arch your lower back to avoid problems with it in the future.

Subsequence:

1. Place your palms on the floor.
2. Place straight legs on a fitball.
3. Alternately move each leg to the side.

Beginners can perform an easier version of this exercise.

Sequencing:

1. Place your emphasis while lying down, placing your palms on the surface of the ball. Do not bend your arms at the elbows.
2. Take your right leg to the side. Hold it in the indicated position for 1-2 seconds.
3. Repeat the above steps with your left leg.

Strengthening your back muscles 3

Initial position. Lie on the fitball with your stomach, press your hips, stomach, and lower ribs to the ball. Fix your position using your feet: rest them on the mat or against the wall. Stretch your arms to the sides so that your palms and shoulders form one line of extension. Open your chest.

How to do it. At the exit, rise higher, bring your arms straight to your body, and squeeze your shoulder blades together. As you inhale, return to the starting position. Stretch your arms out to the sides perpendicular to your body. Without relaxing: the muscles of the abdomen, back and buttocks should remain tense.

Back and arm workout

Exercises on a fitball for losing weight on your arms and back do not load your spine. They strengthen your back muscles, pump up your arms and improve your posture.

boat

The exercise not only successfully works the back muscles, but also helps strengthen the lower abdominals.

Sequences:

1. Lay out the mat. Place yourself on it with your stomach down.
2. Do not squeeze the ball too much between your feet.
3. Straighten your arms and extend them forward.
4. As you inhale, raise your arms and legs up without bending them.
5. Hold this position for 1-2 seconds.
6. When exhaling, take the original position.

Dumbbell bench press on fitball

Training with a fitball and strength equipment successfully works the muscles of the arms and chest.

Subsequence:

1. Place your back on a fitball, bending your knees.
2. Take dumbbells weighing 1-2 kg.
3. Bend your elbows.
4. As you inhale, bring your elbows together in front of your chest.
5. As you exhale, move them apart.

Complex for beginners

The initial complex is suitable both for the smooth recovery of the body after childbirth, and in cases where you are looking for opportunities to lose weight while breastfeeding (read about all the options for losing excess weight while breastfeeding without harming the baby in a separate article).

You need to start your classes with a warm-up. Take a deep breath - raise your arms up - clasp them together - exhale, lower your arms and lean forward. At the same time, march in place.

Only after warming up can you begin the main complex for beginners.

• Lie down on the floor. Place your feet on the ball so that your heels press into it. Hands along the body. As you exhale, lift your pelvis up, hold for 2-3 seconds, and lower to the floor. Repeat 5-10 times.
• Take the ball in your hands. Place your feet shoulder-width apart and squat so that your knees are at right angles. Hold for 2-3 seconds. Do 3 sets of 10-15 reps.
• Lunge forward, maintaining your balance with the help of a fitball lying on your right (or left). Enough for 2 sets of 8 repetitions.
• Lie down on the floor. Place your shins and feet on the ball. Spread your elbows in different directions, and lock your hands behind your head. Pump your abs, trying to lift your body off the floor and pull it as close to the ball and knees as possible. Repeat 10 times.
• Lie on the ball with your back so that your knees are bent on the floor. Raise and lower your pelvis, keeping your hips straight. Repeat 10 times.
• Sit on the ball. Slowly reach alternately towards your right and left foot. Repeat 10 times for each leg.
• Get on your knees and place your stomach on the ball. Bend your arms at the elbows and lock them behind your head. Slowly turn your torso to the right, then to the left. Repeat 10 times for each side.

The pictures clearly show what positions you can take during training.

It is not necessary to immediately do the stated number of exercises or complete the complex from start to finish. Focus on your own strengths and capabilities of the body. Remember, overexertion can cause harm, so listen carefully to your own body.

If you are trying to find out how long it will take for your figure to recover with regular exercise on a fitball, then read my article on the topic of recovery after the birth of a baby.

Fat burning exercises

Fitball exercises for weight loss are more effective if performed in combination. During complex exercises on the ball, most of the muscles of the body are worked out. The type of training and its duration are selected depending on the physical capabilities of the person and his state of health. Before starting exercises, a warm-up is necessary to warm up the muscles.

Suitable for this purpose:

• run;
• squats;
• jumping on 1 or 2 legs;
• swing the lower and upper limbs to the sides;
• body turns.

Warm-up lasts 5-10 minutes.

Everyday complex for beginners

The weight loss exercises from this complex are designed for the initial level of physical fitness. Their duration is only 5-7 minutes. To achieve the desired result, training on a fitball should be carried out regularly.

Daily program:

After all the exercises, it is recommended to stretch the muscles of the inner thigh for 10 minutes.

Complex for experienced

This program lasts 6 days. Once every 2 days you should increase the number of exercises by 4-5 times. The duration of the static squat should be increased to 2 minutes. On the 7th day it is recommended to take a break.

The photo shows effective exercises on a fitball for weight loss.

Daily program:

Complex for women after childbirth

Pregnancy is a real test for the female body. After giving birth, a simple training program with a fitball will help you return your body to an attractive shape and get rid of excess fat. All exercises should be done in 1 approach.

Daily program:

You can finish your workout with a 5-minute stretch on the ball.

Complex-charging

This complex is done in the morning. It perfectly trains the muscles of the body, charges you with energy and a great mood for the whole day. All exercises should be done in 1-2 approaches.

Daily program:

Exercises on a fitball to strengthen body muscles and lose weight can be performed at any rhythm. The use of strength equipment, such as dumbbells, will increase the effectiveness of training.