A fitball is a large elastic training ball with a diameter of 55 to 80 cm. Its surface can be either smooth or with "pimples". For those in the fitness industry, this is a great, inexpensive exercise machine that can help solve many bodybuilding problems.
Instructions
Step 1
This exercise strengthens the muscles of the back and promotes the formation of correct posture, and also helps with scoliosis.
Lie on the fitball, rest your stomach on it, keep your legs straight, and fold your hands into the lock at the back of your head. Lower and raise your torso while maintaining balance. Pay attention to the position of your back, it must be flat without bending in the lumbar region.
Step 2
The next exercise strengthens the abdominal muscles, forming the so-called "cubes".
Lie on the fitball with your back down so that the upper body is in the air, the place of the bend of the lower back should rest. Spread your legs apart, shoulder-width apart, bend at the knees. Grasp your head with your hands and do twists. Stretch your shoulders forward. The load should be felt.
Step 3
Exercise trains the oblique abdominal muscles, helps shape the waist and get in shape.
Put your hands on the fitball, put your legs in a position that is usually obtained with push-ups. In this position, you need to linger for 10-15 seconds. It is important that the whole body tenses, and the hands shake a little. Only in this case will the benefit from the exercise be maximized.
Step 4
The next exercise will help strengthen your glutes, build your lower abs, and strengthen your deltoids and chest.
Lying on the floor, put your legs bent at the knees on the fitball. Raise your torso by lifting your buttocks off the floor. In this case, the ball should move slightly towards you. Then return to the starting position. Repeat the exercise 10-15 times.
Step 5
This exercise will help tighten and strengthen your glutes. It is recommended to perform it for at least one minute.
Lying on the fitball, rest your palms on the floor, keep your legs straight overhang. Carefully, slowly, perform the scissors exercise, crossing and spreading your legs to the sides.
Step 6
The following exercise will help strengthen the muscles in your legs and thighs.
Sit on the fitball, roll the ball to the level of the shoulder blades as if stepping forward. Keep your knees bent and your body parallel to the floor. Place your hands on your hips. Lower your pelvis slowly, but do not touch the floor. Hold this position for 10 seconds, and then return to the starting position. This exercise is recommended to be performed 15-20 times.
