exercise ball for weight loss: efficiency, features, exercises, where to buy fitball

Fitball is very popular among those engaged in home and in gyms. Today we will try to answer the following questions. Why ball has been so prevalent in the world? Does the fitball for weight loss? How to choose the ball when buying and what to pay attention?

In English from the gymnastic ball so many different names that are associated with the history of its introduction and further use. So if you are looking for a workout with fitball on youtube, you can try to enter in search of the following form: exercise ball, swiss ball, balance ball, fitness ball, fitball, gym ball, gymnastic ball, physioball, pilates ball, stability ball, swedish ball, therapy ball, or yoga ball.

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General information on the fitball

The fitball is an elastic rubber ball with a diameter of 40-95 cm, which is used in physical therapy and sports training. Fitball was first applied in Switzerland (60-ies of XX century) in treatment programs for newborns and infants. Later fitball integrated into the process of physical therapy for treating disorders of neural development. Experience the Swiss took over the North Americans, and then other countries.

Now the rubber ball is used not only for therapeutic but also for sport. Trainers include exercises with fitball in different programs: Pilates, aerobic and functional training classes for pregnant women, HIIT programs. The gymnastic ball has become one of the most popular sports equipment along with dumbbells and expander.

Not to be confused with the fitball and medicine ball (medicine balls). Medicine balls are small round ball weighing 1 to 20 kg, which is most often used as an alternative to dumbbells and kettlebells. Read more about read here medicine balls: medicine balls or health goal: efficiency, features.

Advantages of training with a fitball

What caused such popularity of the gym ball, what is the effectiveness of fitball for weight loss and what are the advantages of this apparatus?

1. During class on the ball your body has to respond to its instability. So you’ll be able to use bofa much greater number of muscles to maintain balance, and therefore harder to load the body and burn more calories. This is one of the main factors of the effectiveness of fitball for weight loss.
2. Especially beneficial exercises with fitball for strengthening abdominal muscles, back, waist, buttocks. Exercises on the ball are one of the most effective tools for developing core muscles. Moreover, the work included the deep muscles that are not normally engaged during regular workouts.
3. Unlike many other exercises for the abdominal muscles, exercises on the fitball for the bark do not bear the traumatic burden on the back, do not load the lower back and help you safely strengthen the muscle corset.
4. Regular exercises with fitball contribute to improve posture, relieve the spine, relieve back pain.
5. Exercises on gym ball helps to improve coordination and to develop the vestibular apparatus. Even simple exercises on the ball perfectly develops sense of balance and equilibrium.
6. Also with this shell very convenient to practice the lessons of flexibility and better stretching of the muscles and joints.
7. Thanks to the elastic structure of the ball, during class reduces the load on the joints and spine. This minimizes the risk of injury.
8. Workouts with fitball is suitable for recovery sessions after injuries of the spine and musculoskeletal system as a whole. It is also useful for patients with degenerative disc disease, because classes with an elastic ball contribute to the regeneration of intervertebral discs.
9. When you are working out with fitball reduced load on the legs, so it can be enjoyed even if you have varicose veins, the damaged knee and ankle joints or recovering from other injuries of the lower extremities.
10. For training with fitball virtually no restrictions. With it you can do children, older people, people with a large overweight and even those very distant from any sort of physical education. In addition, work on the ball is fun and interesting, so it can be used to involve people close to you in the sport.
11. Particularly suitable workouts with fitball slimming and preservation of the elastic body for pregnant girls.
12. Exercises on an exercise ball help calm the nervous system, relieve stress and improve mood.
13. Fitball practically the only apparatus that facilitates simultaneous coordinated work of motor, vestibular, visual, and tactile apparatus.
14. The exercise ball variety to the workout routine and will make your program of new and original exercises for muscle tone all problem areas.

As you can see, the use of the fitball for weight loss and health cannot be overemphasized. Regular workout with a yoga ball will help you improve the shape, improve posture, get rid of back pain and strengthen core muscles.

Be sure to read about other sports equipment for weight loss that you can use at home:

• Fitness bands for a slim figure
• Massage roller for muscle relaxation
• Yoga Mat or fitness

Contraindications for training with fitball

The gymnastic ball is a virtually universal exercise equipment that do not have specific contraindications and cons to use. However, without additional consultation with a doctor is not recommended to train with a yoga ball during the first trimester of pregnancy, severe disease of the cardiovascular system and herniated discs.

Fitball for weight loss: the 10 best exercises

Be sure to check out our article: 50 exercises with fitball slimming. It not only presents the most effective exercises with fitball in sifco, but ready-made lesson plans for beginner, intermediate and advanced levels of training. We offer you examples of exercises with fitball:

1. Twisting

2. Torso twists

3. Side plank at the wall

4. Lift buttocks with one leg

5. Roll an exercise ball on the back

6. Superman with fitball

7. Plank on elbows

8. Climber

9. Touch leg sex in the bar

10. Squat with fitball

Thanks for the gifs youtube channel Shortcircuits with Marsha.

The fitball for weight loss?

We have already noted the usefulness of the fitball for weight loss and for overall health. In addition, the exercise ball helps you add variety to your fitness classes and more efficiently to work on the muscles of the body. But in many ways the effectiveness of training on fitball for weight loss depends on the specific fitness program. The higher the heart rate rises during training, the more calories you will burn. If your goal is muscle tone, then choose functional workout with dumbbells or with the weight of his own body.

Remember that losing weight is primarily nutrition and only secondarily training. But eating right without exercising will never give you a flexible body and toned muscles. So for weight loss try to combine training with fitball and proper nutrition.

How to choose a fitball when buying?

If you doubt the purchase of gymnastic ball due to the fact that it will take a lot of space in the apartment, then we hasten to reassure you. The exercise ball inflated easily fit in a small box and inflates with a pump for 5-10 minutes. Do not worry for the safety of ball will not burst and will not explode when damaged, but will slowly deflate. Most modern exercise balls are equipped with “anti-explosion”. This suggests that the ball is secure from sudden explosions.

When buying an exercise ball, pay attention to the presence of the pump in the kit. If you have a pump (suitable, including Cycling), then this can not worry. And if not, then it is better to choose the ball with the pump included. Before first use an exercise ball, preferably it once to inflate (about 70-80% of maximum volume), hold for a few hours, completely deflate and then inflate again to its maximum volume.

Please note, the more you inflate the balloon and the denser it is, the harder you will perform the exercise and the more exercise will get your body. First, while you only adapt in a new shell, you can pump him completely.

How to choose the right size exercise ball?

Exercise balls come in different diameters from 45 to 95, see the Most popular sizes are 65 and 75 see Most people with an average growth choose these goals.

In order to ascertain your preferred size of the fitball, it is recommended to do this test. Sit on the ball and look at the angle formed between the Shin and the thigh. If the shell fits you, the angle should be 90-100°. The foot need to be completely on the floor. If the angle between the Shin and thigh acute – the fitball you small.

If you have no opportunity to try on a gym ball, try to focus on the ratio of height and diameter of the ball:

• 150-160 cm – diameter 55 cm
• 160-170 cm – diameter 65 cm
• 170-180 cm diameter 75 cm
• 180-190 cm – diameter 85 cm

Top 10 inexpensive exercise balls on Aliexpress

Large selection of exercise balls in various sizes and colors for sale in the online store Aliexpress with free shipping. To view the product click the links. Very often the goods are offered discounts, so prices will be cheaper than in the review. Before buying we recommend you read the customer reviews.

1. Fitball 55 cm

• Diameter 55 cm anti-burst 7-color
• Price: 1220 roubles
• Pump included

2. Fitball 65 cm

• Diameter 65 cm, anti-burst, 6 colors
• Price: 1260 roubles
• Pump included

3. Fitball 65 cm

• Diameter 65 cm, anti-burst, 5 colors
• Price: 1290 roubles
• Pump included

4. Fitball 75 cm

• Diameter 75 cm, anti-burst, 7 colors,
• Price: 1490 roubles
• Pump included

5. The exercise ball 85 cm

• Diameter 85 cm, anti-burst, 7 colors,
• Price: 1750 roubles
• Pump included

6. Exercise balls 55-85 cm

• Diameter 55 cm, 65 cm, 75 cm and 85 cm anti-burst 4 colors
• Cost: 800-1880 rubles, depending on the diameter
• There are options with pump, without pump

7. The 45-75 cm exercise balls

• Diameter 45 cm, 55 cm, 65 cm and 75 cm, anti-burst, 6 colors
• Cost: 920-1620 rubles, depending on the diameter
• Pump not included

8. Exercise balls 45 cm and 65 cm

• Diameter 45 cm and 65 cm, anti-burst, 6 colors
• Cost: 1000-1550 rubles, depending on the diameter
• Pump not included

9. Exercise balls 65 cm and 75 cm

• Diameter 65 cm and 75 cm, anti-burst, 2 colors
• Price: 700-750 rubles, depending on the diameter
• Pump included

10. Exercise balls 65 cm and 75 cm

• Diameter 65 cm and 75 cm, anti-burst, 2 colors
• Cost: 770-870 rubles, depending on the diameter
• Pump included

Fitball slimming: 5 videos in Russian language

We have recently made the Top 13 best video with fitball slimming on youtube which are freely available and absolutely free. Programs last from 20 to 50 minutes, there are options for beginners and advanced. We recommend you to try all and choose the most interesting program for you.

Here we offer you we offer you a compilation video with fitball in Russian:

1. Fitball: workout for the whole body (20 minutes)

2. Training with fitball from Tatiana Spear (60 minutes)

3. Exercises for pain in the back with a yoga ball (25 minutes)

4. Flat stomach with a yoga ball from Alena’s Mondovino (45 minutes)

5. Slender legs with fitball from Alena’s Mondovino (50 minutes)

Do you have a fitball at home? Share your feedback about the training: does the fitball for weight loss in your opinion? What programs with a stability ball you like the most?

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