Exercise on fitball Slimming. The best exercises (fitball) for beginners

One of the best items in order to maintain the ideal form - fitball. Exercises using this colored balls are indispensable for pregnant women and infants, as well as for men. It is quite easy to use, reliable and versatile. Fitball can serve as a trainer, as well as interesting and useful games for children. This article will be devoted to it, and it exercises that can be performed with this gymnastic ball. Let's get started!

How to lose weight using the gymnastic ball?

There are special exercises. Fitball is very helpful in losing weight. Carrying out The below set of exercises every day, you can achieve great results.

Thigh Exercises

1. Lie on your back. Legs pull. Place the ball between your feet. Lift the legs about 45 degrees and lower. Repeat 12 times in 3 sets.
2. Next, we will demonstrate the complex, but effective exercises. Fitball position so that the left leg lay on him in an extended position. In other words, your body should resemble the letter "T". Knees without bend. We are pulling the arms forward and begin to squat. The body does not bend, the back should be straight. Repeat 12 times for each leg 2 in the campaign. Try to keep a balance and not fall.
3. Take the position of lying on the back. Stretch your legs and hold fitball between ankles. Hands straighten and position along the body. The loin should be firmly pressed to the floor. Hold the ball down and bend your knees so that the calves are parallel to the floor. Follow the rise in the lap of 10-12 times, then return to starting position. Rest for a few seconds. Repeat in 3 sets.
4. The following exercise on fitball Slimming performed while standing on his knees so that his left side was leaning on the ball. Hands should be raised and dilute elbows to the sides. Back of the hand we place on the forehead. The fingertips must touch each other. Inhale, exhale and straighten your body so that it took a vertical position. Important: the left hip at all times should be pressed against the fitball. Abdominal muscles should be stretched. Perform slopes 6 times, then repeat the same amount to the right side.
5. The previous exercise can be complicated. Repeat the same steps, only pulling in the direction of first one foot, then - another.

How to remove the stomach by a fitball?

All of the following exercises for the press on fitball should be carried out with an emphasis on abdominal muscles.

1. Accept lying position on your back. Legs bend at the knees and we place on fitball. Hands under the occiput. The ball is clamped between the heels. On the exhale, lift the ball and pull it to itself so as to simultaneously tightened and buttocks. Hold this position for a few seconds, tighten your abs and slowly lower the ball on the floor. Repeat 12 times.
2. Take the position of lying on the back. Straight hands are placed behind the head. Pinch fitball between calves and straighten your legs so that they are parallel to the wall. Tighten your abs. Take a breath. On the exhale, lift your head and shoulders under the power of the abdominal muscles. Try to reach for the ball. Hold the leg in the same position, return the head and shoulders to the starting position. Slowly lower your legs to the floor. Repeat 12 times.
3. Take the ball. The feet do not have to break away from the floor. Put your hands on the chest, crossing them. Begin to cross your feet, so that was under fitball back. The head should not throws back. Straining abdominal muscles, begin to slowly raise your head, shoulders, and then back until you feel full contraction of the muscles of the press. Just slowly return to starting position. Repeat 10-12 times in the campaign 2. Exercise can complicate performing twisting right and left.

on fitball Exercises for slimming buttocks

1. Take a standing position. Abut fitball on the wall or in the corner of the room. Stand back to him. Hands pull forward. Left foot push to the ball and lift your right from the floor (30 cm). Perform squats so that your buttocks touch the surface of the fitball. The back should be straight. Repeat 12 times for 2 sets for each leg.
2. Take a standing position. Fitball take in hand. Begin the squat. Feet should be shoulder-width apart and hands - stretched out in front of him. Repeat at 12 sit-ups in three sets.
3. Arrange the ball against the wall and sit on it. Start cross legged, leaning back on his heels, while the back and buttocks will not appear pressed the ball. In this position, raise your hips so that the body form a straight line. Hold for a few seconds, and slowly take the starting position. Repeat 12 times for 2 sets. Abdominal muscles should be stretched, and the body - to bend the pelvis. Between sets take a short break.
4. Lie on fitball belly. The arms should be straight. Lift the right leg, then the left. The legs should be straight, and the toe - drag. Repeat for each leg 12 times in 3 sets. The last exercise on fitball for the back is also quite effective.

Fitball for pregnant women

It has long been known that pregnant women need to move more. That will help our "magic ball" that will reduce pain, improve flexibility, give energy and strength, as well as help to be constantly in shape. So what exercises for pregnant women on fitball can be done?

Exercises to strengthen the chest muscles

1. Position - sitting cross-legged. Fitball hold between your hands. Elbows apart. Begin to compress it to the center. Repeat 12 times.
2. Take the fitball. Take a dumbbell weighing not more than 1 kg. Hands are placed in front of him so that the area of ​​the fist to the elbow is parallel to the face. Begin in a position to breed them in hand. Repeat 12 times.

to strengthen the buttocks exercises, lumbar spine and shoulder joints

1. Extend your arms and squeeze between them fitball. This will strengthen the shoulder joints.
2. Lean forward so that your hands were on fitball. Begin maximum roll it away from you, and then to him. Repeat to light the feelings of fatigue. Go for fitball not necessary. This exercise trains the spine and shoulder joints.
3. Sit on the ball, legs slightly apart. Hand bend at the elbows and spread them apart so that the fingertips touch each other. Start moving the body from side to side. This will strengthen the spine and relieve from back pain.
4. Get on your knees. Lie chest on the ball, hands under the chin. Begin to raise the legs alternately until you feel mild fatigue. This exercise will strengthen the muscles of the thighs, buttocks and the lumbar spine.
5. Position - sitting on fitball. Foot arrange as much as possible. Begins to pull his left hand to the left foot and the right - to the right. Repeat this exercise 12 times for each hand. It will also help stretch the back muscles and strengthen the hips.

Exercises to help during delivery

1. Stand in front of fitball on his knees and lay down on his chest. Hands under the chin, or hug the ball. Relax your back as much as possible. Close the eye and the stay in such position. This is an exercise in relaxation. It is very useful during labor.
2. Position - sitting on the floor. Spread the knees and place fitball between them. Begin to compress it. Repeat 7 times. This exercise will stretch, which will be useful during attempts.
3. Take a sitting position on the ball. It is better if in the course of this exercise, you will hold the foot to keep his balance, and from it you can give up eventually. Begin to make the pelvis movement "at eight", then - forward and backward, and wiggle. This exercise will relieve from back pain, while relaxing her muscles, and also help in the process of giving birth to quickly open the cervix and relax during labor.

Before you perform the exercises for pregnant women on a fitball, consult your doctor, since in this case there are a number of contraindications, for example tone of the uterus, or a risk of miscarriage.

Gym ball for infants

With young children from birth to be performed different developmental exercises. Fitball there almost every modern mum. It performs several useful functions, for example contributes to the development and strengthening of the baby muscles, facilitates the pain of colic, coached the vestibular apparatus, and so reduces the hypertonicity. D. Here we look at what kind of exercise on fitball for infants will be useful.

1. Put baby tummy on the ball. Carefully, holding with both hands, to carry swaying and circular movements. Same again, putting rebonochka back in. This exercise strengthens the spine and relieve the baby from colic.
2. Put a child on fitball back and carry out "bicycle" movement. This exercise will strengthen your leg muscles.
3. In a similar situation the kid presses the legs against his chest. This exercise will relieve the baby from colic and strengthen leg muscles.
4. In the same position, shake your baby, holding him by the hips and back. Then flip it to a tummy and repeat.
5. Put a baby on fitball belly and slightly hit the ball. Vibrating and springy movements are very like a child.
6. Take your baby by the handles and lift it over the ball, let him jump on straight legs.

Remember that exercise for children on fitball should be carried out when the child is in a good mood. No need to deal with him if he is naughty and show their dissatisfaction, better put it back the next day.

This ball has long conquered the whole world for its versatility and efficiency. Classes with them are designed for aerobic and strength exercises. Fitball - this is probably the only simulator that has many functions and has a beneficial effect on all the joints and muscles.