Fitball is an extremely popular fitness equipment. It can be used to perform a variety of exercises that exert stress on the main muscle groups. It is best to start a set of exercises with a slight stretch. Sit on the ball, sway slightly, reach for your feet, do a few bends to the sides, and then start the exercises.
Instructions
Step 1
For leg muscles
Stand straight with your feet slightly wider than your shoulders. Take a fitball in outstretched hands, hold it above your head. Begin to squat to the "sitting on a chair" position. Return to starting position. Repeat 20 times in 2-3 sets.
Step 2
For leg muscles
Stand up straight, place the fitball between the wall and back. Press your lower back against the ball so that it does not fall. Start squatting slowly until the fitball moves to shoulder level. Return to starting position. Repeat 20 times in 2-3 sets.
Step 3
For gluteal muscles and abs
Lie on the floor with your arms extended along your body. Place the lower leg and heel on the fitball. Raise your hips off the floor, use your hands to help yourself maintain balance. Slowly bring your knees to your hips so that your feet are on the fitball. Linger a little in this position and slowly return to the starting position. Do not lower your hips. Repeat 20 times in 2-3 sets.
Step 4
For the back of the thighs, lower back, abs and leg muscles
Lie on your back. Place your hands along your torso. Bend one leg and place your foot on the ball. The second leg is straight, extended in line with the hip of the bent leg. Now try to straighten your leg as much as possible, while the straight leg rises up. Repeat 10-15 times on each leg in 3 sets.
Step 5
For oblique abdominal muscles
Sit on the fitball. Place your hands behind your head. Bring your legs together. The feet are on the floor. Now swing your torso to the right while swinging your legs to the left. Then repeat on the other side. Repeat 15 times on each side in 3 sets.
