Lose weight with fitball exercises - it's real!

Fitball is a large ball designed for gentle training. In the 50s of the last century, it was first used by a Swiss doctor Susan Kleinfogelbach, who was engaged in the rehabilitation of people with spinal injuries and a simultaneous violation of the nervous system.

The search for the most delicate but at the same time effective method led Mr. Kleinfogelbach to develop a set of exercises with the ball, for fitness, this accessory began to be used much later. The unique effect on the body allows it to be used for training the elderly, in postoperative and post-traumatic rehabilitation, for pregnant women doing sports, stretch marks for beginners - those who are just planning on doing fitness classes.

In addition, losing weight with fitball is also possible, as during exercise, metabolism increases, and calories burn up with an intensity almost equal to running.

How to choose a ball

The choice is almost half of your success, coaches joke. And they are right! It is no coincidence that there are as many as 5 sizes of balls. To determine the right one, focus on your height. Choose your diameter:

• 45 cm - with growth up to 152 cm. Such models are good for fitball exercises for children;
• 55 cm - with a growth of 152-164 cm;
• 65 cm - with a growth of 164-180 cm;
• 75 cm - with a growth of 180-200 cm;
• 85 cm - if you are above 200 cm.

If possible, try on the ball, do this: sit on it and make sure that your knees are bent at a right angle. Check how much it can withstand. It should be at least 150 kg.

Exercises with a fitball for weight loss

Exercises on the fitball for weight loss involve large muscle groups. Since you have to maintain balance during training, energy costs increase, which leads to a decrease in fat reserves. Perform each exercise 10-12 times.

Fitball twists

1. Lie on your back, spread your arms around, put your feet on the ball.
2. Grasp the ball with your feet, squeeze it between the calves.
3. Pull your knees to your stomach, tearing your hips off the floor and straining your abdominal muscles.
4. Freeze for 5 seconds, then return to the starting position.

Rolls

1. Get on your knees, position the fitball in front of you, put your hands on it.
2. Straighten your back and neck, retract your stomach.
3. Slowly lean forward, as if rolling on a ball. Stop for 5 seconds, return to the starting position.

Balancing

1. Sit on the ball, step forward with your feet and roll slightly down with your whole body. The ball should have a back.
2. Throw your hands behind your head, lean back. Take a deep breath, and then, as you exhale, raise your shoulders and head, strain your abs.
3. Freeze in this position and return to the original.

On the top

1. Lie on the ball with your stomach, rest your feet and hands on the floor.
2. Move your palms forward so that the ball gradually ends up in the hips. Keep your legs together and your abdominal muscles very tight.
3. Then bend your knees, with your lower leg roll the ball to your right shoulder. Freeze for 5 seconds, roll back the fitball with your feet.Once again, roll it to the left shoulder. Freeze, return to the starting position.

Upside down

1. Lean on your hands, put your even legs on the ball, set it under your hips.
2. Pull your buttocks up, keeping your knees straight. The ball should roll back to the feet, becoming your focus in the area of ​​the legs.
3. Hold in this position, return to the starting position.

Fitball for weight loss at the same time involves the muscles of the press, hips, buttocks. If you want to increase the intensity of training for a specific part of the body, select exercises on the ball for the abs, back or buttocks.

Specialized training complexes with fitball

Fitball exercises for the press

1. Sit on the ball, kick your feet against the floor. Take slow steps forward. In this case, the ball should roll under the back. Place your right hand behind your head, push your pelvis up sharply, pull your stomach in, raise your shoulders and turn to the left. Repeat with the left hand.
2. Lie on your back, position the ball between your ankles. Throw your hands up, grasp the support, legs straight. Pull your knees to your chest, straining only your abs. Hold for 5 seconds, return to the starting position.
3. Lie on your back, put the fitball in your hands behind your head. When tightening the press, lift the casing up until the ball is at your feet. Hold it with your feet and slowly lower yourself to the floor, while raising your legs with the ball. Pick it up again and repeat the movement.

Repeat exercises for the press with a fitball from 5 times, gradually increasing their number to 15.

Fitball exercises for the back

1. Lie on the ball with your stomach, rest your feet against the wall, fold your hands in front of your chest, spread your elbows apart. Raise your back and shoulders without lifting your head, look down, not in front of you. Hold as much as possible.
2. Stay belly on the ball, put your socks on the floor. Cross your arms behind your head, lower the case down as if you were hugging a ball. Slowly raise the body up, linger at the top point, slowly lower.
3. Take dumbbells, kneel down, put the ball in front of you, lie on it with the body. Spread your arms as far as possible, lower your head down. Raise your head, shoulders and arms without arching your lower back. Rotate the housing to the right, then left. Return to starting position.

Repeat exercises from 1 to 15 times.

Butt Fitball Exercises

1. Sit on the ball, rest your feet on the floor. Vigorously jump for several minutes without taking your ass from him.
2. Lie on the floor, bend your knees, place a ball under them, press your lower back to the floor. Put your feet on the fitball and lift your buttocks as high as possible. Hold as long as you can.
3. Stand near the wall, place a ball between it and your shoulder blades, press your back against the ball more strongly. Perform squats for several minutes, rolling the fitball along the wall.

The big ball is good for many types of fitness, including Pilates, callanetics, aerobics step. Exercises with fitballs will allow you to enjoy your toned body and give you a great mood!