Exercises for the buttocks on a fitball to pump up your butt

Set of exercises

How to pump up your butt on a fitball? The main rule of any training is regularity. Classes must be carried out continuously over a long period of time. If you do butt exercises every other time, you will not be able to achieve any results.

You need to do at least 4 workouts per week. The minimum lesson time is half an hour. Gradually, the time needs to be increased, as well as the load on the legs and buttocks.

There is one more rule that needs to be taken into account. You cannot do the same exercises for the gluteal muscle. Gradually, the body gets used to the chosen set of exercises, and they cease to have any effect.

The person continues to train, increases the load, but no changes occur to the body. In this case, you need to choose a different complex and temporarily abandon the old, familiar exercises. It's best to vary the exercises constantly.

Before training (1 hour) you should not eat.

Simple exercises on a fitball:

Plank.

The plank is one of the simplest exercises that affects not only the gluteal muscle, but also the muscles of the abs, arms, legs and back. Kneel in front of the ball, lean on your elbows and gradually rise up. The back should be straight. You must remain in this position for 20 seconds. You need to do it in 3 sets of 20 seconds. After some time, the duration must be constantly increased. It is worth noting that in the plank position the whole body should be tense.

Plank with alternating leg abductions.

The body position should be the same as in the first exercise. Only now you need to take your legs up one by one. You need to hold your leg in this position for a few seconds, then change it. Perform 10 times with each leg for 4 approaches.

Scissors.

You need to rest your hands on the floor, put your feet on the fitball. Lift them one by one, straining your thigh muscles. You should raise your legs 10-15 cm above the ball. With each swing they must be held for a few seconds. Then lower it smoothly. Repeat 15 times. Perform 4 approaches.

Jumping from a squat position.

Take the ball in your hands and hold it directly in front of your chest, with your feet shoulder-width apart. Jump up sharply, straining your muscles. The arms with the fitball should be extended during the jump. Return to the starting position and bring your hands with the ball to your chest again. Perform 20 times. The minimum number of approaches is 2.

Benefits of classes

Initially, fitball was intended for training with people suffering from cerebral palsy. But the results were so impressive that it began to be used when working with patients with spinal injuries. Gradually, exercises on a fitball became more and more popular, thanks to the benefits that exercises with it brought.

The benefits of classes are as follows:

During exercise, you have to use more muscles to maintain balance. Due to this, a large number of calories are burned.
By exercising on a fitball, you will strengthen the muscles of your abs, back, lumbar region and buttocks. The advantage is that the muscles that are “resting” during standard training begin to work.
Exercises on a fitball are safe for the corset muscles of the back and lumbar region.
Exercises on a rubber ball correct posture and relieve fatigue in the back muscles.
Coordination improves, muscle elasticity and joint mobility increase.
Due to the low load on the joints and spine, the risk of injury during such activities is minimal.
Fitball is recommended for use during rehabilitation exercises for people with injuries of the spine and musculoskeletal system.
People with varicose veins , ankle injuries and other leg-related injuries are also allowed to exercise on a fitball.
Fitball is also suitable for pregnant women who want to maintain body elasticity.
Exercises on a rubber ball have a beneficial effect on the nervous system.
During training, you simultaneously need to coordinate the work of the motor and vestibular systems.

Exercises on a fitball are recommended not only for women who are losing weight, but also for those who want to maintain the normal functioning of the musculoskeletal system, relax the back muscles and add variety to their exercises.

Preparation for training

Initially, this ball was developed for special recreational gymnastics. But over time, many women adopted this equipment and began to use it in fitness. Exercises on the ball allow you to tighten not only the muscles of the buttocks, but also strengthens all other muscles of the body.

Before you start doing exercises for your hips and buttocks, you need to prepare your body. You can find it on the Internet and watch relevant videos so that you can clearly understand how to perform certain exercises.

Despite the fact that ball training is quite effective, some still dispute it and do not consider it to be effective enough compared to other sports.

The popularity of exercises for the buttocks with a fitball is due to the fact that they show a higher level of efficiency than the same exercises, but on a flat surface.

Features of training:

Before purchasing a ball, you need to check whether it matches your height and weight. You can do this in the following way: sit on the ball. If the thighs are parallel to the floor, and the angle between the shin and the back of the thigh is 90 degrees, then the projectile is ideal. A ball that is too large will be inconvenient for training, and there is also a risk of injury.
You need to give preference to bright balls. They will make your workout more active.
When purchasing a projectile, it is important to pay special attention to such an important detail as the presence of an anti-explosion system. The system is designated on the ball itself by the abbreviation ABS or BRQ. This is an indication that the ball will be able to withstand even people with a lot of weight and will not burst even if there is a puncture in it.

Features of training

Fitball aerobics is a gentle type of activity in which the risk of injury is minimal. Its distinctive feature is that there is practically no load on the legs. Thanks to this, people of any age and with injured lower limbs can exercise on a fitball.

Thanks to instability, not only does overall coordination improve, but more muscles are used than during simple training. The simplicity of such activities allows you to do them yourself at home. The main thing is to choose the ball correctly.