A set of exercises on a fitball for losing belly fat

Exercises on a belly slimming ball are a trend in the fitness industry that helps women gain toned muscle corset and get rid of excess weight. The technique came from the West and is already widely used in all sports clubs. No money and no desire to go to the gym? Then buy a fitball and practice at home in any free time. Regular, easy workouts with a fitness ball will make a woman look like candy.

How effective are ball exercises?

Why is training with gymnastic football so popular among a huge number of people and especially girls? Because the famous joke “The female body grows until the age of 25 - but for some reason the stomach and butt are not aware” is taken directly from life. And this kind of fitness, thanks to the use of a simple large elastic ball, is quite accessible to everyone, even when practicing at home.

What can such training give if they are observed regularly? Among the advantages:

• the opportunity to lose excess weight (active exercises burn calories, and after 20-25 minutes of exercise it is on the “problem” areas - excessively full hips, sides and abdomen);
• give elasticity to the muscles (which is important for the prevention of diseases of the musculoskeletal system, cardiovascular system, and at the same time “tightening” the abdomen);
• add strength to the ligaments (thereby greatly reducing the likelihood of injury);
• straighten your posture (providing not only unloading of the spine, but also a visual reduction in the abdomen and the attractiveness of the figure as a whole);
• achieve better coordination of movements (also a very useful thing in life);
• to form a beautiful flat stomach (of course, provided that you combine exercises with a balanced nutrition system).

When will the first results appear?

When can I expect the first results from exercising with fitball? Experts never tire of repeating that the effectiveness of exercise directly depends on how often you practice. One of the main conditions is full compliance with the system, following the training scheme.

It is important not only to exercise regularly, but to maintain a special diet. As a rule, almost any diet involves severe restrictions on the daily amount of calories and an increase in the volume of fluid consumed. As a result, water comes out of the body first. This is approximately 2 kilograms, which are recent. Already a week after the start of dietary restrictions, a woman may notice that she wakes up with an empty stomach, and her stomach has significantly decreased. The next result of losing weight is the face. Everything unnecessary goes away, swelling subsides (again due to the release of water).

Be sure to read: 4-minute Tabata workout - rules

Girls note that their cheekbones stand out, their hated cheeks disappear, and their double chin disappears.

Nutritionists say that getting rid of the belly and cheeks are the simplest tasks of weight loss methods, which can be solved already in the first months of losing weight.

The most inaccessible places are those areas that are the hardest to work on. These include the triceps area. This area should receive the most attention. Even with effective weight loss, it is necessary to include strength training, since without them the skin can sag significantly.

The hips and buttocks area is quite difficult to lose weight precisely because of physiological natural factors. Much depends on your body type. If a woman has a glass-shaped figure, then there is a high probability that she will be able to achieve ideal waist measurements, but her hip measurements will remain the same. In this case, all that remains is to “ennoble” the problem areas: tighten the skin, gain muscle mass, get rid of the “orange peel”.

You need to pay attention to the side area. Hanging fat deposits are a phenomenon that does not appear overnight. This is a long process that has a cumulative effect. It also takes a long time to correct this problem area of ​​the female body.

Features of fitball aerobics

Doctors and fitness trainers unanimously call any fitball aerobics complex (carried out in the gym or at home) one of the best options for cardio exercise aimed at combating fat deposits. And it is obvious that exercises for the press on the ball - as part of such more general complexes - perfectly help to remove the “extra” belly.

What other advantages are expressed in fitball arobics - especially for beginners?

• moderate tension affects all muscle groups, ligaments and tendons, without overloading the spine or threatening joint injuries;
• when exercising with a fitball, there is no shock load on the feet and overstrain of the calf muscles - inevitable when doing jogging or classical aerobics on the steppe (which allows you to significantly expand the contingent of people for whom it is indicated - including those suffering from excess weight, pensioners, patients with varicose veins and injuries ankle or kneecaps);
• Working out at home is no different from doing it in the gym.

A fundamentally important point is the correct selection of the ball, usually “tied” to your own height. The following correspondence of these parameters is considered classic.

Basic rules for working with fitball

1. 
   The main rule for the effectiveness of exercises with a ball for losing fat is the need to constantly keep the abs in tension. The easiest way to achieve this is by retracting your abdomen (a skill that is developed quite quickly when doing exercises on a fitball).

2. The next rule is the speed of increasing loads as the body is ready for them. Trying to achieve results faster will not lead to anything, but will significantly increase the likelihood of torn ligaments and muscles.
3. The same applies to the pace of exercise. To lose excess fat, duration and regularity are important, not excessive load and high speed of movements.
4. The beginning of each exercise with the ball should be preceded by a light warm-up (about 10 minutes are allocated for warming up the muscles with simple movements). This is followed by the main part - with repetitions of each exercise 10-15 times and a minute break between approaches. Finally, the final 10 minutes are dedicated to active cardio. It may include squats, jumping in place, swinging arms and legs, etc.
5. When practicing with a ball, clothing must be comfortable and not tight, and there may be no shoes at all (if the floor is too cold, it is recommended to lay a gymnastic mat).

Advanced level

After a few months of regular training, you can move on to more complex exercises that will require physical effort. We are talking about planks - one of the most effective exercises for pumping up the abdominal muscles, losing weight and strengthening the buttocks.

• You can lie on the ball with your chest and stomach, placing your feet on the floor.
• You can rest your elbows, keeping your body level on them and the tips of your toes.
• You can put your feet on the fitball and rest your hands on the floor.

Remember that when performing a plank, it is important to keep your body completely straight. The first time you try, you will feel your muscles tense. Hold the position and enjoy how every cell of your body wakes up.

I say goodbye to you until we meet again. I will read with interest your comments with stories about fitball exercises after childbirth. Special thanks for reposting the article on social networks. Subscribe to blog updates, and I will send you an email with 28 causes of chronic fatigue and ways to solve them.

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how to lose belly fat in 15 minutes a day using a fitball:

TOP 5 effective exercises

Reverse crunch

Goal : work with the abdominal and wide oblique abdominal muscles, as well as the gluteal and posterior thigh muscles.

Starting position : lying on your back, hands clasped at the back of your head, fitball sandwiched between raised, half-bent legs.

Execution : straining the abs, pull the head towards the knees. 10-15 repetitions in each session.

Plank

Goal : work with the abdominal muscles and rear thigh muscles (to a lesser extent - biceps).

Starting position : For beginners - standing on your knees slightly apart and leaning on the fitball with your hands from the elbow and above so that the position of the body from the knees and above makes an angle of 45° with the floor. For experienced ones - the same position and angle, but resting only on the toes of the outstretched legs.

Execution : strain your abs in this position for at least 5-10 seconds, then kneel, rolling the ball towards you until your body takes an almost vertical position from your knees and above. 10-15 repetitions in each session.

Twist

Goal : work with the lateral abdominal muscles.

Starting position : with legs bent, sitting on a fitball in such a way that support is provided by both the buttocks and the lower back (in other words, the body is slightly tilted back, and the arms are crossed on the chest or closed at the back of the head).

Execution : For beginners - simultaneously with pulling the body up, twist first in one direction, and after returning to the starting position in the other direction. For experienced ones - the same thing, but with support not on two, but only on one leg (the second is straightened and directed forward parallel to the floor). 10-15 repetitions in each session.

Push ups

Goal : work with the entire complex of abdominal muscles.

Starting position : stand on arms extended vertically, legs from the knee and below rest on a fitball.

Execution : The body begins to pull forward and up, the legs roll the ball until the support on it falls only on the outer side of the foot.

Skier

Goal : work with the abdominal, back and biceps muscles.

Starting position : rest on straight arms, as in a push-up, body and legs extended in one line, fitball as a support - under the front surface of the thighs above the knees.

Execution : the legs begin to bend until the fitball rolls onto part of the legs below the knees, the buttocks rise up, and the body twists - a slight turn in one direction to a level that allows you not to fall. Then, after returning to the starting point, twist in the other direction. The direction of muscle loads during this exercise roughly corresponds to what a cross-country skier experiences.

How to pick up a projectile

If you have chosen a fitness ball, then you need to purchase an accessory in accordance with your parameters. This is an important point, otherwise it will be difficult for you to study. The store offers fitballs of different sizes, colors, and modifications. Select the product according to the following table.

The material of the accessory is dense and homogeneous, without an unpleasant odor. For women with heavy weight (more than 150 kg), it is recommended to purchase a projectile marked ABS.

To check the correctness of your choice, you need to sit on the simulator. If it suits your height, then a right angle should form between the torso and the hip area. The lower leg and buttocks also stand at 90 degrees. Otherwise, the joints and arteries will experience serious stress, which can cause complications of arthritis and varicose veins.

If we talk about modifications, we should note models with horns and spikes. The first type is intended for children's games and entertainment. But the second is our fitness accessory, which effectively massages problem areas during exercise. After training, the process of losing weight in the abdomen, buttocks and thighs intensifies.

The color of the ball is not important. The main thing is that it does not irritate you, but rather calms you down and helps you get ready for work.

Common Mistakes

• Choosing the wrong size ball. The result is extreme inconvenience in performing the exercises.
• Attempts to replace the work of the abdominal muscles with tension of other muscles. The result is low effectiveness of classes.
• Inability to keep your back straight. The result is excessive stress on the spine, the danger of tearing the spinal muscles and incorrect formation of posture.
• Holding your breath. The most common mistake. The result is an uneven supply of oxygen to muscles and tissues, often leading to dizziness and darkening of the eyes.
• Lack of patience and laziness. The result is a violation of the regularity of classes and almost zero results in achieving the set goal.