Exercise with a ball for weight loss

Exercises with the ball for weight loss, or just to keep yourself in shape, should be performed at least 3 times a week. Classes with the ball (fitball) practically do not differ from the usual training, simply there is a kind of load-simulator in the form of a ball. As a rule, we perform the usual for us slopes, movements, but with the help of fitball.

Before embarking on exercises, it is important to choose the right ball for training. About this and much more we will tell you in this article.

Effective weight loss exercises with the ball

Slimming ball, or fitball, or a Swiss ball - was originally used as a simulator for rehabilitation in spinal injuries. However, over time, the benefit of losing weight from the fitball became so obvious that the ball began to be used massively, and now it can be found in almost any fitness club.

What kind of effect can you expect from the ball? Or in other words, how does it work?

• Setting the correct position of the back. To maintain balance of the torso during training with the ball, the muscles of the upper and lower back parts participate, which contribute to the development and fixing of the correct posture.
• Training of the muscles of the press. Holding the balance on the fitball helps to maintain the tone of the muscles of the press and waist.
• Development of muscle flexibility. Simultaneous performance of exercises and keeping the balance helps to stretch the muscles in addition. Thus, we get also an effective stretching.
• The effect of losing weight. Due to what we achieve weight loss while practicing on fitbole? The complex combination of physical exertion, balance and stretching of muscles speeds up the metabolism, which contributes to the active consumption of body fat reserves. Besides, considering how much fun and imperceptibly the time of training with the ball flies, we lose weight quickly, getting a lot of pleasure from this process.

Complex exercises with a ball for losing weight

The slimming ball is used for effective training of almost all muscles of the trunk. Thanks to the ball, you can strengthen the abdominal muscles, back, limbs, as well as pectoral muscles.

Start with simple exercises, gradually mastering fitball. When you begin to feel confident with him, then proceed to the complicated exercises.

1. One of the easiest exercises is to hold the ball in front of you on extended arms. Little by little we squat down until the hips are on one parallel with the floor surface. Tightening the muscles of the abdomen, and standing still, slowly unwrap the body as much as possible to the right and maximally to the left. Each position is fixed for a few moments, making three deep breaths. Practice for 5-6 turns left and right.
2. We proceed to the next exercise: we lay on the mat (on the back), holding the ball in outstretched hands. Simultaneously with the hands raise the straightened legs and "pass" the ball from the hands in the gap between the legs and fix it. Then we take the starting position and, again lifting our legs and hands, we pass the ball in the opposite direction, legs to the hands. Repeat exercise - about 10 times.
3. We train the balance: we fit the belly and the lower third of the chest on the fitball. Feet together, arms outstretched. We try not to help hands and feet, stay on the fitball for about half a minute. Repeat 5 times. First you can use the foot rest, then try to balance without using the limbs.
4. Do squats: they will help us to strengthen the gluteal muscles, hips and knees. In order to perform the exercise, we need a wall and, in fact, a ball. We become back to the surface of the wall. The ball is placed between the wall and the waist. Not allowing the ball to drop out, we squat down until the hips assume the position of the level of the floor surface. Then slowly rise to the starting position: the ball does not fall out, but rolls on the back. We perform up to 10 repetitions.
5. We train the muscles of the thighs and buttocks: we lay on our backs, we put our legs on the heels on the ball, bending slightly at the knees. Hands put on the floor, along the trunk. Leaning on hands and heels, we lift a basin, forming one line of a body. We fix the position, we make 3 breaths and fall to the floor. We perform up to 10 such repetitions.
6. We perform stretching the muscles of the back and abdomen: we put the ball on the floor, we kneel before it. Hands put your hands on the ball. We rely on the ball, slowly rolling it along the arms to the chest. We return to the starting position. During exercise, the muscles of the back should be relaxed, and the abdominal muscles tense. We carry out, if possible, up to 10 repetitions.
7. We perform an exercise for the upper limbs and muscles of the shoulder girdle. We fall on the ball with the lower part of the chest. Hands rest on the floor. Roll over the ball until it is at the stop level. Further we move in the opposite direction until the ball reaches the breast level. We perform up to 12 repetitions.
8. We train the muscles of the hands. The ball is placed closer to the wall, we sit on it (with the back to the wall). Hand on the ball in the hips. Continuing to rest his hands, we move the pelvis anteriorly from the ball, keeping weight only with the help of hands. We lower the pelvis down to the touch to the floor, then return to the starting position. We perform up to 12 repetitions.
9. We develop the musculature of the back: we kneel before the ball. Hands by the head, into the "castle". Fit our lower chest on the fitball. Continuing to hold hands behind the head, we return to the original position. We perform up to 15 repetitions.
10. A difficult exercise - push-ups with an emphasis on the ball. This exercise can be performed in two versions: the legs on the floor surface, the palms rest against the ball, or the legs on the ball, and hands rest on the floor. Do this exercise if you are already confident enough in your abilities.
11. We swing the muscles of the press: we lie with our backs on the rug, our legs are bent at the knees and lie with the legs on the ball. The hands are closed behind the head and, straining the muscles of the press, we reach for the knees. We perform up to 12 repetitions.
12. The same exercise, but somewhat complicated: we go to the bottom of the back on the ball, our legs are stretched out straight, they rest on the floor. We lower the upper part of the trunk back, bending to the floor, then return to the original position. We perform up to 10 repetitions.

Such simple exercises with regular lessons will help to correct the figure and achieve the desired changes in weight. In addition, you strengthen the spine, stabilize the posture, tighten the muscles. The complex of exercises with a ball for weight loss has practically no contraindications: classes are conducted even with children and with pregnant women. True, the set of exercises in this case may be slightly different.

Reviews about exercises with a ball for losing weight

The quality of feedback on the exercises with the ball for weight loss directly depends on how much these exercises were regular and intense. Of course, waiting for the result of one or two exercises does not make sense. However, the absence of laziness, the creation of motivation for losing weight, regular training will soon do its job and lead you to the loss of hated kilograms.

What can be done to quickly come to the cherished dream?

For starters, go to the sports store and choose the right ball. It should immediately be noted that the prices for fitboly can be different, and, first of all, it affects the quality of the ball. Balls cost from $ 10 to $ 15 are not always qualitative: especially you should be alert if the ball is unpleasant to the touch and strangely smells - this is one of the indicators of cheapness of the goods. Do not forget that the ball you choose should be strong, otherwise it just will not stand your weight and burst, which, believe me, is not very pleasant.

The ball must be marked with its maximum size (Ø). This indicator is important, because it depends on it, whether it will be convenient for you to engage in fitball.

To find the size of the ball you need to know your height:

• Ø 45 cm - growth less than 150 cm;
• Ø 55 cm - growth from 150 to 165 cm;
• Ø 65 cm - height from 165 to 180 cm;
• Ø 75 cm - growth from 180 cm to 2 m;
• Ø 85 cm - growth of more than 2 m.

If you do not know your height, you can do easier. Sit on the ball to make it comfortable for you, and place your legs bent at right angles in front of you. Lock the position: the knees should be flush with the pelvis, or slightly lower.

After you picked up the ball, you can start training. And in order to lose weight was more effective, adhere to the following rules:

• doing with a fitball, do not forget about proper nutrition: eat a little every 2-3 hours;
• consume enough water, about 8 glasses a day;
• the body does not tolerate overloads: if you feel that it's hard for you, take a break, rest, then begin to study with new strength;
• leave enough time for recovery: sleep should be sufficient and quality.

Begin the exercises with the ball for weight loss with 10 minutes of exercise twice a day. When you get used to training, you can increase the duration and intensity of the loads. If everything is done correctly, the result will not take long. Be healthy!