Fitball is a popular fitness equipment that can be used during a workout to use a much larger number of muscles. This is due to the instability of the ball.
It is necessary
- - fitball;
- - comfortable clothing and footwear for fitness.
Instructions
Step 1
If your problem area is the waist, then exercises with a fitball will do just fine. Do them 3 times a week for 25-30 minutes, and after two to three weeks the first results will be noticeable. And do not forget about proper balanced nutrition.
Step 2
Ball slide
Lie on the fitball, place your hands on the floor. With your palms on the floor, take a position so that your hips are resting on the ball. Tighten your abs and hold this position for 30 seconds. Then repeat the exercise again.
Step 3
Passing the ball lying down
Lie on your back. Take the ball in both hands and pull them over your head. Lift your legs off the floor and keep them suspended. Make a simultaneous movement towards your arms and legs, straining your abdominal muscles. The loin is pressed to the floor. Alternately pass the fitball from hand to foot and vice versa. Keep your arms and legs in the starting position on weight. Repeat 12-15 times in 2-3 sets.
Step 4
Ball plank
Kneel in front of the ball, rest your forearms on the ball. Now straighten your legs and raise your knees, resting on the floor with your socks. Your body should form a straight line. Hold the plank for 15 seconds, gradually bring the execution time to 30 seconds. Return to starting position. Repeat one more time.
Step 5
Ball crunches
Sit on the fitball, place your feet firmly shoulder-width apart. Roll down the fitball until the lower back is pressed against its surface. Place your hands behind your head, lean back. As you exhale, lift the body, straining the abdominal muscles, while inhaling, return to the starting position. Repeat 12-15 times in 2-3 sets.
