Exercises for losing weight on the ball. How to choose a fitball?

To maximize the benefits of exercise , you need to revise and improve your diet, as well as reduce the number of calories consumed. In the event that running, cycling, swimming or going to the gym for some reason are unacceptable, then you can try this kind of fitness, like gymnastics on fitbole. Regular physical activity + low-calorie diet will not only help lose weight, but also reduce the risk of chronic diseases, such as heart disease and diabetes. Exercises for losing weight on the ball helps to strengthen the muscles of the lower and upper press. For training, you will need a ball, a flat surface and a rubber mat.

What is fitball?

Balls for exercises have many names, including yoga ball, stability ball, Swiss ball, and also fitball (75, 65, 55 - standard sizes). This air-filled vinyl ball is made from an elastic and lasting latex. This equipment is excellent for any home workout, as well as for training in the gym.

Choice of fitball

How to choose a fitball? Ideally, the knees should bend at an angle of 90 degrees, and the hips should be parallel to the floor when you sit on the ball. It is desirable that there is a possibility of adjusting the elasticity to improve the quality of balancing and, as a result, more effective training. The ball fitball must match growth. For beginners, the elderly and those who have been sedentary for many years, it is better to look at the big soft fitball. You can buy the ball in sports goods stores, as well as their implementation is engaged in many online resources. When buying, it is important to make sure that the fitball is made of quality latex, in this case, when puncturing the ball will be blown away very slowly, which is important for the safety of the user. If you do not know how to choose a fitball, then you can consult a store employee who will describe in detail all the shortcomings and advantages of a particular product.

Exercises with fitball

Using the fitball, you can work well oblique abdominal muscles and muscles of the lower back. It can also be used during power or fat burning cardio workouts. Aerobic exercises help actively burn calories and strengthen the cardiovascular system.

Safety and maintenance

A durable and reliable fitball ball will serve as faith and truth for years, if you take good care of it. When choosing, it is worth considering your height and weight. Before use, read the instructions carefully and follow the recommendations. The ball should only be used on a flat, level surface. If classes take place outdoors on the ground, you should avoid places where there are stones, sticks or other sharp objects that can lead to wear or damage to the ball. You can wash it with water and soap. For stability during the exercise, hands or feet should be on the width of the shoulders.

Benefits of using the fitball

Exercises for losing weight on the ball can be quite effective, since the need to maintain balance leads to the activation of more muscles of the press. During the exercises with the fitball, a certain instability is created, which causes the abdominal muscles to contract more strongly. Another important advantage is universality. Exercises with fitbol easily fit into any workout, they are perfectly combined with cardio loads (jumping rope, running on the spot, climbing the stairs, and so on). This combination will help you get rid of unnecessary folds at the waist.

Universal equipment

Do not forget about the need to warm up before training for 3-5 minutes at the beginning and do stretching at the end of the workout. Important advantages are low cost, additional muscle involvement, a wide range of movements. Just sitting on the ball, you can stabilize the muscles, eliminate back pain and improve posture. During many exercises, including dumbbells, fitball can be an excellent alternative to a chair and gymnastic bench. Activities on the ball can include a huge number of exercises.

Exercises for slimming belly on the ball

1. Starting position: lying on the floor face up, hands to the sides, the ball is sandwiched between the calves and thighs, knees slightly bent. The easier option is to lift the hips upwards 10-15 cm from the floor and hold the legs in this position for 1 second. Then lower, do 15-20 repetitions. To complicate the exercise, you need to keep your neck in line with your back, lifting your head and shoulders slightly from the floor while lifting your hips. Hold for 1-2 seconds, then lower both the upper and lower body.
2. Starting position: to kneel, feet about the width of the shoulders, put the ball in front of him and press his fists into it. Leaning forward, gradually move the emphasis from the palms to the forearms, straightening the knees and stretching into a straight line, hold in this position for 1 second, then make a smooth rollback back. A simpler version involves hip flexion and a slight lunge forward. In a more complex version, the balancing time can be increased to 30 seconds.
3. Starting position: sitting on the ball, legs bent at the knees, hands crossed behind the head. Torso tilt forward, touching the chest of the knees, then smoothly lean back, pressing the lower back to the ball. Do 15-20 repetitions. To make the exercise easier, you need to place your legs wider than the width of your shoulders, for greater stability, and cross your arms over your chest. Exercises for weight loss of the abdomen on the ball can be complicated by alternately raising the legs.
4. Starting position: standing on all fours, the ball under the belly. Moving forward on the hands is accompanied by rolling the ball under the hips and legs, the press is strained, and the body stretches in a line from head to foot. Hands at this time on the floor, feet on the ball. Then knees are bent and pulled together with the ball alternately to the right and left shoulders. Hold position for 1 second, then roll back, repeat to each side 10-15 times.
5. Starting position: standing on all fours, legs together, ball under the hips. Balancing on your hands, pull the body in a line from head to toe. In a position where the ball is at the level of the abdomen, alternately raise the hips up to the ceiling. Hold for 1 second, then lower. It will be enough 15-20 repetitions on each leg.

Nutrition plan for flat tummy

With the help of the fitball alone, it will not be possible to reach the flat belly, all physical efforts should be accompanied by proper nutrition. Sample meal plan for the day:

• Breakfast. Unsweetened corn flakes or airy rice, a glass of skim milk, fried or uncooked uncooked seeds, canned pineapple in its own juice, or 2 tbsp. L. Raisins, or 2 prunes.
• Snack. Green apple or grapefruit.
• Dinner. Tuna steamed with cheese, tomatoes and stewed carrots.
• Snack. Smoothies of skimmed milk and frozen unsweetened berries of blueberries (strawberries or peaches), ground in a blender. You can add a little flaxseed oil.
• Dinner. Chicken or turkey, cooked on a grill with pieces of red potatoes, sprinkled with 1 tsp. Olive oil, or with brown rice and stewed vegetables.

Note: With such a diet, it is important to ensure that the weight of food for one meal does not exceed 200 grams.