The gym ball appeared as a proposition for everyone who wants to spend time actively a few years ago. Now it’s back in fashion. It is a ball on which everyone can exercise, from pregnant women, through active children, to seniors. It allows you to activate almost every muscle of our body, and at the same time it is safe and allows you to have a great time. This is a fitness prop designed for the whole family.
The fitness ball has amazing properties to stimulate the muscles of almost every part of our body. It is recommended for people suffering from back and spine pain, it is used in delivery rooms because it relaxes muscles and helps to relax. Exercises performed on the ball are easy, light and pleasant. It has a beneficial effect on our joints, stimulating them to move but without excessive burden. In addition to the beneficial effect on the back and spine, the fitness ball has a positive effect on shaping our figure, strengthens muscles, will take care of the shape of the body, will improve motor coordination and will improve our general condition. Exercises with the fitness ball are not demanding, you do not need to have special skills or fitness required for other exercises. All you need is the will and some time, and of course the ball. The balls come in sizes from 55 to 85 cm. The size of the ball should be chosen according to your height. The smallest size of the ball is chosen by people up to 165 cm tall, and the largest by those over 185 cm tall.
Exercises with the fitness ball have a stretching and relaxing effect. In order for training with a fitness ball to be effective, you need to follow a few tips. Above all, be consistent. Exercises must be performed accurately and without forcing repetitions. It is enough to devote a few days a week, for several minutes, to extend the activity time to several dozen minutes after some time. You won’t have to wait long for the effects. With the help of the ball, you can strengthen and develop the muscles of your arms, abs, back, calves and buttocks. It’s up to you which training with the ball you choose.
Here are some suggestions for exercises that you can freely and easily do yourself in the comfort of your home. Feel joy, stimulate circulation and reduce stress.
- Rolling the ball – sit on the floor with your legs extended, put the ball in front of you, then roll it in front of you, holding it with your hands. This way you stretch your back muscles and help your spine.
- inclinations – take the ball in your hands and lift it above your head, then make a bend touching the floor with the ball.
- Bridge on the ball – lean your back on the ball, bend your legs in the right angle position, put your feet firmly on the ground, then bend your buttocks up and down.
- Russian twist – Lie on the ball so that your hips are on it. Straighten your legs and extend your joined hands in front of you. Then roll the ball under you forwards and backwards. This exercise will relax your back and strengthen your glutes.
- Shaking your hips – sit on the ball and rest your hands on your waist, then swing your hips to the right and left. An excellent exercise for balance and relaxation of the hip muscles.
There are plenty of suggestions for playing with a fitness ball, you have to choose the ones that suit you best and that are most needed at the moment. Do each exercise 15 to 20 times.