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A fitball is an inflatable rubber ball with a diameter of 45-95 cm, which is used in the gym to work on muscle tone.
We offer you a unique collection of 50 exercises with fitball for all problem areas with photos! Due to the proposed exercises, you can strengthen the muscles of the arms, abdomen, thighs and buttocks, to improve the shape, get rid of sagging and cellulite.
Tips for training with a fitball
Before proceeding to the list of exercises with the fitball, let’s remember how to deal with a rubber ball to practice effectively and efficiently. We offer you 10 useful tips on workouts with a fitball at home or in the gym.
The features of doing exercises with fitball:
- During the execution of exercises with a fitball you have to be focused on the muscles, feel their tension. Try to train for speed and quality.
- Use your training not only exercises for your problem areas, but also exercises for the whole body. For successful weight loss you need to work on all muscle groups, not just the stomach or just, for example, above the hips.
- Remember that the more inflated the exercise ball, the harder it is to perform the exercises. If you only learn workouts with a ball, do not inflate it the first time before the full of elasticity.
- If you don’t know how to build a workout, use the pie principle. Pick 5-6 exercises and rotate between them in a few rounds. In the second part of the article offers specific exercise program that you can use as a reference.
- All 50 exercises with fitball that we offer are divided into 4 groups: upper body (shoulders, arms, chest), to bark (back, stomach), lower body (thighs and buttocks), full body (use all major muscle groups).
- Particularly effective exercises with a fitball to work on muscular corset, so even a exercise ball for thighs and buttocks strengthen stomach muscles and back including.
- For most exercises you do not need other extra equipment except an exercise ball.
- If you find it difficult to repeat some exercises with the fitball (for example, insufficient balance), then either modify it in a more simplified version, or do this exercise at all.
- Exercises with a fitball are a great way to prevent back pain and lower back pain.
- Read more about the benefits of the fitball, and how to select it, see the article: exercise ball for weight loss: efficiency, features, how to choose.
To start once again remember, what is the benefit of exercising with a yoga ball:
- strengthening the abdominal muscles, arms, legs and buttocks
- burning calories and accelerating fat burning
- strengthening the deep abdominal muscles and the muscular system
- improved posture and prevention of back pain
- the load’s low impact without any damage to the joints
- fitball is a simple and available inventory for each
50 best exercises with fitball
All exercises with fitball presented in GIF images, so you can visually see the progress. Gifs usually speed up the process of exercise, so don’t try to focus on speed, which is demonstrated on the images. Do at your own pace, intently and with full concentration.
Exercises with fitball belly bark
1. Twisting on fitball
2. The rise of the case on the fitball
3. Oblique twists
4. Crossing legs
5. Rotate the housing
6. Raising the legs on the fitball
7. Hyperextension on exercise ball
Or here such variant:
8. Side plank on knee
9. The side bracket to the wall: for advanced
10. Twisting with dumbbell
11. Double twisting
12. Passing the ball from hands to feet
13. Bike
14.Leg lifts
15. Scissors
16. Turns feet
17. V-fold with one leg
18. V-fold
19. Roll an exercise ball on his knees
Exercises with fitball for thighs and buttocks
20. Lift buttocks
21. Lift buttocks with one leg
22. Roll an exercise ball on the back
23. Side leg lifts knee
24. Side leg lifts: a more complex version
25. Kicks to the side
26. Lift the legs back
27. Squat
28. Sumo squat
29. Squat near the wall
30. Squat on one leg
31. Reverse lunge
Exercises with fitball for upper body
32. Pushups based on gender
33. Pushups based on the fitball
34. Plank on fitball
35. Breeding dumbbells for chest muscles
36. French press with dumbbells
Exercises with fitball for an entire body
37. The knees up in the bar
38. The rise of the buttocks in the strap
39. Rotations of the pelvis in the direction of
40. Turns the body in the strap
41. Leg swings to the side in the strap
42. The rotation of the fitball in the strap
43. Climber
A slower version of the cliffhanger:
44. Touch feet in the strap
45. Superman with fitball
46. Push-UPS with leg lifts
47. Leg lifts in bridge
48. Touch the raised feet on a fitball
49. Skater
50. Squats with jumping
Thanks for the gifs youtube channels: shortcircuits with Marsha, The Live Fit Girl, bekafit, FitnessType.
Fitness elastic band: super-useful tools
Examples of finished programs of training with fitball
If you want to do with the ball, but don’t know where to start, we offer you a plan of exercises with fitball for beginner, intermediate and advanced level. You can work on the proposed scheme gradually adding or changing exercises in its sole discretion.
See also:
- Fitness elastic band (mini-band): what is + 40 exercises
- Step-up platform: why the need for + 20 exercises
Plan 1: exercises with fitball for beginners
Training with exercise ball for beginners will consist of two rounds of 5 exercises in each round. Each exercise is performed for 10-15 repetitions for each other. After the round, repeat in 2-3 laps. Then move on to the second round. Breaks do on demand, but not more than 1 minute.
First round:
- Sumo squat
- Superman with fitball
- Lift buttocks
- Twisting
- Side leg lifts knee
Second round:
- Squat near the wall
- Roll an exercise ball on his knees
- Touch feet in the strap
- Side plank on knee
- Reverse lunge
Follow-up: 10-15 repetitions for each exercise with a yoga ball, the round is repeated in 2-3 laps, then go to the next round.
Plan 2: exercises with fitball for intermediate level
Training with an exercise ball, medium level will consist of three rounds, 6 exercises in each round. Each exercise is performed 15-20 repetitions of each other. After the round, repeat in 2-4 round. Then move on to the next round. Breaks do on demand, but not more than 1 minute.
First round:
- Leg lift to the bridge
- Rotate the housing
- The knees up in the bar
- Hyperextension on exercise ball
- Scissors
- Reverse lunge
Second round:
- Roll an exercise ball on the back
- Leg lifts
- Pushups based on gender
- Lift the legs back
- Skater
- The rise of the case
Third round:
- Rotations of the pelvis in the direction of
- The touch of the feet on a fitball
- Squat near the wall
- V-fold with one leg
- Kicks to the side
- Turns feet
Follow-up: 15-20 reps of each exercise with a yoga ball, the round is repeated in the 2-4 range, then go to the next round.
Plan 3: exercises with fitball for advanced level
Training with fitball advanced level will consist of four rounds of 6 exercises in each round. Each exercise is performed for 20-25 reps for each other. After the round, repeat in 3-4 round. Then move on to the next round. Breaks do on demand, but not more than 1 minute.
First round:
- Pick Crunch (Lifting the buttocks in the strap)
- Flutter Kicks (Crossing legs)
- One Leg Squat (Squat on one leg)
- Lower Back Extension (hyperextension on exercise ball)
- Plank Rollouts (the rotation of the fitball in the strap)
- Leg Raise (the leg lifts)
Second round:
- Pushups based on the fitball
- Plank Sidekicks (kicks to the side in the strap)
- Bicycle (Bike)
- Jack Squat (Squat with jumping)
- One Leg Hip Raise (Lift buttocks with one leg)
- Lateral Leg Lifts (Side leg lift)
Third round:
- Side Plank (Side plank at the wall)
- Bridge Leg Lift (leg Lift in the bridge)
- Plank Kick (Touch elbows in plank)
- Ball Passover (Transfer fitball)
- Push-ups Leg Lift (Push-UPS with leg lifts)
- Sidekick (foot aside)
Fourth round:
- Plank (Plank)
- V-Sits (V-fold)
- Mountain Climbers Fast (Horizontal running)
- Leg Raise on Ball (leg lifts on fitball)
- Sumo Squat (Sumo squats)
- Knee Touch Crunch (Double twist)
Performing 20 to 25 repetitions of each exercise with a yoga ball, the round is repeated in 3-4 round then advance to the next round.
It is important to remember that weight loss is not enough to engage in regular exercise. Without proper nutrition even the most effective exercises with fitball will not help to get rid of excess weight. Workout is responsible for muscle tone and quality of the body, while in the process of losing weight it is necessary to adjust the diet.
PROPER NUTRITION: how to start step by step