Fitball is a trainer for the muscles of the back, spine and abs. Special exercises for the spine on fitball

The human spine is an intricate anatomical structure that cannot withstand prolonged loads, but also does not tolerate long immobility. The arising pain in the lumbar spine is a call to a problem that may appear due to excess weight, prolonged exertion, walking in high heels. Exercise on fitball will help to overcome discomfort and get rid of pain. Recently, back treatment with this sports trainer has become more and more popular due to the availability and effectiveness of the method.

Exercises for the spine on a gymnastic ball allow you to get rid of pain in the back and lower back, take preventive measures to restore the spine, and relieve pain. Fitball exercises relieve stress, strengthen the muscles of the back and neck, and develop joint mobility in areas where it was limited due to pain. Using the ball as a chair strengthens your back muscles and straightens your posture.

1. Fitball is a versatile sports equipment with a diameter of up to 75 centimeters, a varied shape and purpose, has established itself for training both pregnant women and children. In the manufacture of the ball, synthetic material is often used. In an exercise with a fitball, all muscle groups work, while strengthening. Regular training improves tone, condition and mood for the whole day.
2. Physical therapy often uses fitball to relieve back pain. Exercises are selected for people with severe back injuries in the post-rehabilitation period. Even the simplest exercises with the ball can relieve the load on the back during pregnancy, which arises because the lower back is heavily loaded on a woman while carrying a child. The stabilizing muscles, which are responsible for the strength and mobility of the spine, also come in tone, since this area “works” during training on the fitball. People with various pathologies and injuries of the vertebral sections also resort to fitball exercises.
3. It is worth noting some of the benefits of a gymnastic ball.

• Improving movement coordination.
• Burning a lot of calories.
• Ability to balance on an unstable object.
• Improving blood flow and metabolism.

In short, with regular exercise on a gymnastic ball, the state of the body improves, the body becomes fit and slender, and the back is strong and healthy.

Which gym ball to buy?

When choosing a fitball, you initially need to rely on the height of the person planning to deal with it. Without this value, it will be problematic to calculate the load that will be applied to the ball. For example, a person's height is 165 centimeters. What size fitball should it be? It is best to choose the diameter of the ball at least 55-50 centimeters, then the load exerted on it will be feasible and the ball will not deteriorate or burst. With a height of 185 centimeters, the selected diameter should not be less than 75-80 centimeters. By the way, for beginners, such a ball is ideal, since it has increased strength and stability.

Fitball varieties:

• round smooth balls, which are easiest to deal with for children and novice adults;
• oval fitballs have the greatest stability due to the large area of ​​contact with the floor;
• massage balls are equipped with irregularities, soft spikes. Such fitballs are not only an excellent sports equipment, but also a back and abdomen massager;
• Balls with horns are designed to maintain balance, which reduces the risk of falling.

These detailed tips will help you choose the right fitball. And in order to understand that this particular ball is suitable, you need to sit on it, straighten your back and bend your legs as much as possible. If the bent knees create a right angle, the ball fits and you can buy it.

Indications for exercise with fitball

There are quite a few exercises for practicing with fitball, so it is not at all difficult to choose them for a specific group of people, be it children, pregnant women or the elderly.

Pregnant women can use a gymnastic ball to relieve back pain, stretch their joints and strengthen the spine.

For children, classes are recommended from the age of five, since it is at this age that the correct posture is formed and the prevention of back problems is carried out. Children who regularly play fitball have strong muscles, a strong back, and the respiratory and nervous systems work correctly.

Fitball for the elderly is just a salvation from arthritis. Thanks to such exercises, the motor system is restored, pains go away.

Diseases for which exercises with fitball are shown:

• scoliosis;
• all types of flat feet;
• incorrect position of the pelvis;
• osteochondrosis;
• curvature of posture and back injuries.

If you would like to know in more detail, as well as consider alternative methods of treatment, you can read an article about this on our portal.

Contraindications to use

Despite the fact that it would seem that a gymnastic ball is universal and effective, there are also contraindications to practicing with it.

1. The presence of an intervertebral hernia.
2. Diseases of the skin.
3. Violation of the heart.
4. Spine injury.
5. Heavy pregnancy.
6. Sclerosis.
7. Hemangioma of the vertebral sections, which can lead to rupture of tumors, leading to their growth.

After undergoing operations, you should also be careful about physical exercise. In this case, only a doctor should prescribe all permissible loads.

No matter how easy and necessary physical exercise on the ball may seem, consultation will never be superfluous.

How to get started with the ball correctly?

Before you start playing with the ball, you should carefully read the following recommendations.

• You do not need to try from the very first day to try the entire course of exercises with fitball - you need to do everything gradually.
• It is best to become familiar with the ball and its structure first. Sit on it and jump slowly. Performing these simple movements will help you learn how to balance on the ball.
• The ball must correspond to the height of the person who works with it - only then exercises on fitball will be beneficial and enjoyable.
• You cannot hold your breath while doing the exercises: you need to breathe deeply and regularly.
• Before starting the exercises, it is better to warm up in advance, for example, with a little gymnastics, jogging in place. This will prevent muscle strain, warm up the body and allow you to achieve greater results.

Let's get to know the fitball better.

• At the first lesson, it is necessary to conduct a general "acquaintance" with the simulator, learn about its size, functions and benefits. Sit on the ball, while trying to keep your posture straight. You can try simple exercises such as squatting on the ball, lying down.
• The next stage is light swaying on the ball, while maintaining balance and keeping your posture level. This allows for better coordination of movement and balance.
• The third step is to start performing therapeutic and prophylactic exercises, which also includes stretching.
• The final stage is to consolidate the skills acquired during the day. All stages are repeated one by one.

Training principles

Knowing about the basic principles of actions during training on fitball, it will be possible to avoid injuries and other undesirable consequences.

1. Correct warm-up. This rule works with all people involved in sports. A general physical warm-up warms up the muscles, protecting them from injury. Warm up exactly those parts of the body that will be involved in the process of training.
2. There is no need to try everything at the very beginning - the task is to strengthen the muscles, and not exhaust the body. The increase in loads should be gradual, from training to training.
3. Following the advice of an experienced mentor is the best way to quick success. People most often get the best results from group training under the supervision of a qualified professional. Self-training can simply be not only ineffective, but also dangerous when it comes to curative prevention.

Babies and fitball

The main element when doing physical education with infants is the strengthening of the vestibular apparatus. During exercise on fitball, passive swimming occurs, while children consolidate the kinesthetic, vestibular and visual impulses. This way of exploring the world is excellent and safe.

Such young children often have a "flexion reflex", so exercises on a gymnastic fitball allow the abdominal muscles to relax. At the same time, breathing and digestion are getting better, the functionality of the adrenal cortex and other organs of the abdominal cavity is stimulated.

The first lessons should be started with a light gymnastic warm-up, moving on to more complex exercises. This will gradually strengthen the muscles, develop the flexibility of the vertebrae, and normalize the functionality of the nervous system without overloading and harming the baby.

Spine fitball: exercises

• Improving hip mobility... To relax as much as possible, practice with a slow, pleasant melody. When a person sits on a fitball, his posture should always be straight. Find a comfortable rhythm for yourself and begin to slightly sway on the ball back and forth, to the sides, rotating your hips clockwise, then counterclockwise, jumping with a small amplitude. This should take 5-7 minutes.
• Stabilize your movements. Sitting on the fitball, spread your legs. Raising one leg, try to jump, resting the other leg on the floor. After jumping, try to rotate. Perform the same action with the other leg, five approaches each.

• Stretching on the sides... It should sit on the ball, legs apart shoulder-width apart. Leaning to the sides, try to stretch out in the opposite direction, bringing your hand back behind your head. Pull your side carefully, keeping your balance and back straight. The exercise is continued for 1-2 minutes.
• Straighten your back. Squat with your hands on the fitball. As you exhale, push the ball away, while inhaling, pull it towards you. Ten reps are required.
• Strengthening the vertebrae, abs, hips... Place the gymnastic ball under the belly. Lean with straight legs on the wall, stretch your arms in front of you. While inhaling, try to raise the upper body as high as possible, widening the chest, spread your arms to the sides. As you exhale, slowly lower yourself, take the starting position. Repeat up to ten times, each ascending as high as possible.
• We relax the muscles. Lean with your back on the ball, stretch your legs, fix your heels tightly on the floor, put your hands behind your head. Breathing is deep and measured. The main thing is to feel the full stretch of the whole body along. You need to continue this rest for 2-3 minutes.
• Hyperextension. This exercise is based on alternating tension, and then relaxing the muscles of the back and pelvis, which allows you to relieve spasms. When performing this complex, additional stabilizing muscles are involved. Hyperextension helps in the fight against excess weight, and also works out the gluteal muscles well. Lie with your stomach on the simulator, put your hands behind your head and try to stretch your body in a straight line. Avoid strong bending as much as possible - this can injure the back. We concentrate the movement on the lumbar region, since pain can occur in that particular part. You need to lock in this position for 5-7 seconds and return to its original position.

• Bridge. The exercise resembles a traditional bridge, only the safest and most useful for the back. You need to lie on your back, put your foot on the projectile, while your hands are tightly pressed along the body. You need to try to roll the fitball above the knees, while arching, thereby making a bridge. If possible, then it is worth fixing in this position for a short time. Three repetitions are enough for a start, but each time you can increase it by one.

Beginners should be careful with the bridge! Start only with simple and affordable sets of exercises.

If you want to know in more detail how to do it, as well as consider photo instructions and tips, you can read an article about this on our portal.

Strengthening exercises

Bubnovsky system

All the techniques developed for people with back problems are quite effective, but there are also “favorites” among them. These include the Bubnovsky system. Many people said "thank you" to this method when recovering during rehabilitation.

Below are some exercises from the system.

1. Lean on a gymnastic ball with your chest, lean your feet against the wall, bend your arms at the elbows and spread them to the sides, rest your palms on the simulator. While inhaling, raise the body, while exhaling, lower it. Repeat eight times.
2. Again the chest is on the fitball, the legs rest against the wall. The arms are bent, spread out to the sides and press into the fitball. By rotating your head to the right and left, you need to try to see your feet. Repeat 3-5 times.
3. Lie on the simulator with your chest, fix your arms at your sides and try not to help yourself with them. While inhaling, raise the upper body as high as possible. On exhalation, take the original position. Repeat eight times.
4. You need to lie down on the ball. While inhaling, bring one hand forward, the other back. Repeat alternately with each hand 7-8 times.
5. Raise the gymnastic fitball with your hands and gently stretch upward, as if stretching the body in a straight line, and then take the usual position. Repeat eight times.

Relax your back muscles

In order for the back muscles to be strong enough, they must be constantly relaxed by performing light rocking on the ball.

1. With your arms and legs relaxed, you can swing from side to side.
2. Swinging vertically, try to keep your chin level with your shoulder. Turn your head to the sides, hold your hands along your hips. Such tasks must be performed with ease, controlling your breathing.
3. Straighten your back, swing on the ball, place your hands on your sides. While swinging, perform slow bends to the sides.
4. Sitting on the ball, bend your legs slightly, tilt your body back and forth. The movements for this should be light, smooth, enjoyable and energizing.

Fitball for scoliosis

The activities discussed below will help train your muscles to treat scoliosis.

• Put your hands on the floor, place your feet on the ball. Keeping your back straight, try to "walk" with your hands, imitating walking.
• Perform push-ups from the previous position.
• Lie with your back on the simulator, press your legs to the floor, bring your arms back and try to twist the body in different directions.
• Next, lift your legs up one by one, holding them for 5-7 seconds.

Perform all of the above exercises in 8 approaches. The recommendations indicate that it is best to train barefoot - this way it is easier to maintain balance.

The chance of getting injured while playing fitball is small, but it does exist. To protect yourself from unpleasant consequences, you must not forget to perform warming up exercises before training. It is better to heed a few more tips for newbies that will help you avoid trouble later.

• It is safest to start practicing on an oval fitball, which is more stable. After that, you can move on to round shells.
• If pain occurs during a physical training complex, you should immediately stop training: most likely the exercises are performed incorrectly, and the load is not distributed correctly.
• Do not be afraid to ruin the fitball: it is made of a very dense and high-quality material, so it is extremely difficult to break it.
• For those who are just new to this area, six approaches will be sufficient. Every day you can add one approach.
• In order to perform more complex exercises, you will need a tight ball.

Summing up

Fitball is the most popular equipment for exercise therapy. Such exercises allow you to engage in both light and heavy loads. Regular exercise with a fitball helps to strengthen the muscles of the back, spine and improve health. The main thing here is not to overdo it, to know when to stop and to do everything strictly as intended.

You need to practice fitball at home in a comfortable mode. A beginner should do the workout not intensively, increasing the load in stages and maintaining measured breathing. If you have any disorders of the body or chronic diseases, it is best to get a doctor's recommendation or draw up a personal exercise program before exercising with a gymnastic ball.

Exercising correctly will help you to improve your health and tone your body.

Video - Fitball exercises for back pain

So what can you do with this bulky bouncy ball that takes up so much space at home?

In fact, a fitball (as this ball is called) is a great tool for keeping your body fit. You do the exercises in a wobbly position, which forces you to also maintain balance. And this is an additional load on the muscles.

By the way, exercises with the use of balls are often performed by athletes during the rehabilitation period after injuries. This is because the ball helps to reduce stress on the muscles and spine compared to normal exercise.

Before we move on to training, let's decide on the size of the ball that you will be comfortable working with.

Most balls come in three sizes:

• 55 cm - for those who are 150–160 cm tall;
• 65 cm - for those who are 160–170 cm tall;
• 75 cm - for those who are 170-200 cm tall.

Based on this list, you can choose the appropriate one. Or there is another validation test that can help you determine the ideal ball size for you. All that is required of you is to sit astride the ball. If your thighs and shins form a right angle, then the size of this ball is right for you.

When performing the exercises that we will discuss below, determine the number of repetitions and approaches depending on your level of fitness. We recommend doing 3-5 sets of 10-20 repetitions of each exercise. Start small and build up the load.

Ready? Go.

Lower body exercises

This group of exercises is designed to work out the main muscles of the legs.

1. Overhead Squats

This exercise is based on regular squats, the only difference is that you hold the ball above your head with outstretched arms.

2. Squats against the wall

In this exercise, the ball is used to support the back. During the exercise, he should move from the waist to shoulder level.

3. Squeezing the ball with the hips

It may look funny, but the exercise works great for the muscles of the hips and lumbar region. Squeeze the ball to keep your balance. Hold this position for 30-45 seconds.

For this exercise, it is better to use a smaller ball than a regular one.

Lie on the floor with your arms extended perpendicular to your body. Place the lower leg and heel on the ball. Using your abs and glutes, lift your hips off the floor. You will find yourself in a wobbly position, so use your outstretched arms to maintain balance.

Exhale and slowly bring your knees to your hips so that your feet are on the surface of the ball. Hold this position for a second, and then inhale and stretch your legs back. Always keep your hips on weight to give maximum load to the muscles of the buttocks.

5. Squats holding the ball in front of you

This exercise works simultaneously the muscles of the arms, abs and legs.

6. Lunges with the ball

When performing this exercise, make sure that the knee of your on the floor does not go beyond the level of the toe. To maintain balance, you can hold onto a support (for example, a chair).

7. Reverse hyperextension

Upper body exercises

This set of exercises works the muscles of the arms and shoulders.

These aren't just push-ups that you might be used to. This is a complicated version of them, because you have to keep balance.

9. Plank

Unlike the usual plank, which is performed on the floor, this version of it puts even more stress on the shoulders and arms. Hold the position for at least 30 seconds if you can.

10. Back crunches on the ball

Yes, and this is an effective exercise that can be done on a ball.

12. Triceps flexion

13. Spire

Exercises for the torso

This set of ball exercises aims to work the muscles of the trunk.

14. Exercise on the press

In the top position, linger until you count to five, and then slowly lower yourself. The number of repetitions is 6-10 depending on your training. Pulling your knees to your stomach

Starting position as in push-ups. Only instead of bending your elbows, tuck your knees under you and straighten your legs back.

18. Raising the knees while lying on the ball

During this exercise, you need to strongly press your knees to each other so that your legs do not diverge. To avoid pain, pinch a towel between your knees.

19. Exercise for the oblique muscles of the torso

Sit directly on the ball. Hands behind your head. Bring your legs together and lower your feet to the floor. Then, at the same time, take your legs to the right, and turn the body to the left. Do 12-15 reps for each side.

20. Bends to the side with the ball

It is helpful to end your abs with a stretch. Place your feet shoulder-width apart, hold the ball over your head, and keep your back straight. Bend over and bring the ball to the outside of your left leg. Keep your back straight when you bend over. Pick up the ball again and lower it to the right side.

Today, almost every woman is unhappy with her figure, physique, and is trying by any means to correct this, as well as get rid of unnecessary fat deposits on the waist, sides, buttocks and other problem areas. Exercises on a gymnastic ball provide a unique opportunity not only to make your back straight, but also to develop body plasticity and flexibility. For those looking to lose weight, this is ideal.

The Swiss ball has just begun to be used as a dedicated fitness machine to lose weight and transform your body. Several decades ago, fitball, as it is also called, was used only to treat patients with paralysis, osteochondrosis and other diseases of the musculoskeletal system. Now it is an indispensable trainer, and many fitness trainers and their students have seen it. Exercising on a fitness ball will significantly transform your figure, making your posture great. In addition, a wasp waist, a flat back and beautiful buttocks are provided for you.

Effective fitness ball exercises

A special training technique on a gymnastic fitball allows you to bring the female body closer to the ideal one. Developed by the best fitness trainers, effective ball exercises will help to permanently get rid of saggy sides and abdomen, make your buttocks and hips elastic. In addition, by performing a fitness complex of physical activities, you will not only correct your figure, but also significantly improve your health: after all, exercises with fitball are used in medical practice for patients.

To directly start exercises on a gymnastic ball, you need to stretch your muscles, prepare them, and perform warm-up elements. By making circular turns with your hands, jumping rope, or jogging in place for a few minutes, you will prepare yourself for effective weight loss exercises.

1. So, lie on your back to do the ball exercise. Clamp the gymnastic ball with your feet between your legs and try to raise your pelvis as high as possible, without lifting your shoulder blades from the floor, and trying not to miss the ball. Next, take the starting position. There should be at least 10 such rises.
2. Hyperextension on a gymnastic ball. This special ball exercise works on all your back and abdominal muscles. Lie on your stomach on the fitball. Touch the floor with your feet a little, but raise your body, spread your arms to the sides, and try to close your shoulder blades, bring them to one another. Then you exhale and take the starting position. So repeat 15 times.
3. And one more exercise, without which a fitness complex with a gymnastic ball would not be complete. Lie on your back, while bringing the ball under the knee and above. Gradually lifting the pelvis and leveling the body, roll the ball to the buttocks. Stay in this state for a few seconds, then roll the fitball back. Do such rollouts with one leg 10 times, and with the other too.

Exercises on a gymnastic ball - fitball

The following set of exercises for weight loss is very effective, ignoring the classes of which would be an unforgivable mistake for body shaping.

1. With the help of a fitball, you can perform another exercise on a weight loss ball - side bends. Lie on the floor, take and hold the ball between your legs. Hands on the floor along the body. Bend your legs with the ball to one side, while keeping your shoulder blades on the floor. Return to starting position. Do the same in the other direction. And so you repeat 10-12 times.
2. Exercise ball crunches are also good for you. Lie on the floor with the ball under your knees. Wrap your legs around the fitball and lift it and your pelvis up. Stay in this position for a few seconds. Do 12 crunches - effective exercises on a weight loss ball.
3. With the help of the ball, you can do very effective reverse push-ups: as a result, you pump up the muscles of the arms. Sit on the ball, rest your hands on it behind your back. Next, squat, bending your elbows and, as it were, sliding off the ball. Return slowly to the starting position. You need 10 such exercises on a weight loss ball.
4. You can do push-ups with the ball. They will be much more effective than conventional ones, since a lot of the muscles in the body are involved. So, take the lying position. Put your feet on the fitball. Do push-ups by bending your elbows. Try to keep your back straight. Do 10 to 20 of these push-ups, depending on your fitness level. Such exercises on a fitness ball will definitely have a positive effect on your figure.
5. Performing twisting on a fitball is not difficult at all, but effective. Without lifting your feet off the floor, lie down on the ball with your back. Cross your arms in front of you. Raise your body from a prone position without unclenching your arms. In order not to fall, you must control your body, slightly pushing your buttocks back on the ball. Do 20 such twists. This exercise on a gymnastic ball trains the abdominal muscles and the lower back, and also contributes to the correction of the figure in problem areas.

Performing all the exercises in strict sequence, and then in a circle, you will certainly come to success.

Fitball at home or in the gym?

Of course, there are many other methods for losing weight, without using this big ball, but only you - those who want to lose weight - can judge their effectiveness. Exercises on the ball can be performed not only in gyms, since it is not so difficult and expensive to purchase a fitball. Plus, you don't need to build a schedule for when to set aside time for going to the gym: you can easily have your time exercising with the ball at home.

Did you know that the fitness ball was invented by the Swiss physiotherapist Susan Klein-Vogelbach in 1960? She created this sports equipment for the rehabilitation of people with disabilities of the musculoskeletal system. Wellness gymnastics with fitball gave tremendous results, and he became famous all over the world.

No modern fitness center is complete without a Swiss ball. This is a great simulator for expectant mothers to help prepare for childbirth. Besides, it is widely used for home workouts. With the help of the ball, the figure becomes slim and beautiful, the muscles are strengthened, it helps you recover from injury or surgery. Next, we will tell you about the fitness ball training scheme, how to choose a fitness ball and present a set of exercises with a video selection.

A set of exercises

This program incorporates topical exercises for weight loss. She helps to strengthen the muscles of the abdomen, buttocks, make beautiful posture, and the figure graceful and flexible.

Rolling the ball with your feet

Lean on, press your legs against the fitball in the calf area, head straight, look at the floor. Hold in this position, strain, and slowly bending your knees, pump the ball closer to you. Be careful not to let the ball slip away. When the knees are fully bent, hold this position for at least 5 seconds and return to the starting position. The number of repetitions is 12 times.

Side pull-ups

Lie on your side on the ball, relax your core muscles, feet on the floor, you can lean against a piece of furniture or a wall for stability. Hands behind the head or raised and crossed above the head. Raise your core while contracting your abdominal muscles. Hold in this position for at least 3 seconds and slowly lower yourself down.

Repeat 12 times for each side.

Reverse rolling of the ball with feet

Lie on your back, rest your shins on the ball and lift your buttocks. At the same time, the body should be straight, only the buttocks and hips are tense. Then start rolling the ball closer with your feet, and as it approaches, raise your torso even higher. Hold in this position for a moment, and begin to straighten your legs again, rolling the ball away from you. Gradually lower the cabinet to the floor. Repeat 12-16 times.

Floor presses

Place your hands on the floor and your feet on the ball, so that your knees are in the center of it. Watch your elbows, they should be straight. Follow the classic ones. The number of repetitions is 10-15 times. Shoulder, pectoral muscles, arms and abdomen are trained.

Strengthening the oblique muscles of the abdomen

Lean on the fitball with your buttocks, while your legs are bent at the knees. Gently rise and turn your torso to the side, while the abdominal muscles are tense, and the back is straight. Repeat 12 times or more.

Ball balancing

Lean your body on the fitball, feet on the floor. Try to catch a point of balance, for this, tear off the limbs and stretch. As soon as you manage to raise your hands, linger in this position for 15 - 20 seconds. Tighten the muscles in your back, abdomen, and legs.

After that, the ball needs to be rolled under the pelvis and try to maintain balance, leaning on the left arm and right leg. The body should be flat like. Repeat the exercise with emphasis on the right arm and left leg.

Fitball presses

Place your palms on the ball, spread your toes, and rest your feet on the floor (beginners can additionally push against a closet or wall). Smoothly lower the torso, bringing your chest as close as possible to the fitball, and return abruptly. Repeat 12 to 20 times. The arms, shoulders and chest are strengthened.

Rolling the fitball with your back

Sit on the fitball, legs at shoulder level (you can be slightly wider), hips parallel to the floor. Slowly move forward, moving your legs, lower your torso. The ball should roll over the back. Stop when the back and the back of the head are on the fitball. Try rolling the ball from your right shoulder to your left shoulder. Watch your lower back, it should be flat.

Lifting the ball with your feet

Lie on your back, hands on the floor, wrap your feet around the fitball so that it does not fall out. Raise your legs with the ball until your knees are aligned. Hold in this position for at least 5 seconds. Repeat 12 times. The abs and the inner side of the thighs are strengthened.

Fitness with fitball for weight loss

Complex for pregnant women

Sit on the ball, bend forward with outstretched arms. Then rise, spread your arms to the sides.

Sit on the fitball, lean forward and rest your elbows on your legs. This will relax your back.

Sit on the ball, rest your hands on it. Make a turn to the left, put your right hand behind your left leg. Hold this position for a moment and repeat, but in the opposite direction. Suitable for stretching back muscles.

Sit on the fitball with your legs resting on the floor. Then you need to straighten your left leg, resting on the heel. Smoothly reach for it with your right hand. Do the same for the right leg.

The exercise is performed while standing, the left leg is in front, and the right leg is behind, with the right hand resting on the ball. Bend your right leg and straighten up. Repeat for the left leg.

Sit on the fitball, move your left leg to the side. Slowly stretch your left hand towards your leg. Repeat for the right leg.

Stand with your legs slightly apart, rest your hands on the ball. Gently roll it back and forth, while moving only the arms, the legs are in place.

Lean your pelvis on the ball, legs slightly apart. Roll it so that you lie back on it. The back is relaxed, the main load is on the legs.

Sit on the fitball with your hands on your waist. Spring on the ball back and forth, then right and left, and then in a circle.

Stand, grab the ball, stretch your arms. Squeeze it and pull it towards you, then away from you.

Perform each exercise 5 - 6 times.

Exercises for the back and spine

Lie on the fitball with your chest, legs resting on the floor or wall. Put your palms on the ball, spread your elbows. Inhale and lift the body, then exhale and lower. Repeat 8 times.

Lie with your chest on the ball with your body straight. Turn your head back to see your heels - 5 times on each side.

The starting position is the same, arms along the body. Inhale and lift your torso without using your hands, exhale and lower yourself. Repeat 8 times.

I. p. The same. Inhale and stretch your arms forward, exhale, lift your body up and bring your arms back. Repeat 20 times.

I. p. - on the stomach. Lean your hands and toes on the floor, bend your arms and stretch your head down, while keeping your feet on the floor. Great stretching for the neck and legs.

Lie on the ball, extend your left arm in front of you. Go up a little, bring your left hand back, and reach up with your right. Repeat 20 times.

Rest your knees on the floor, hold the fitball with your hands. Stretch forward, stretching your spine.

Choosing a fitball

In order for training to be effective, you need to choose the right sports equipment. In this case, size matters: if the ball is large, then you will crawl off of it and will not be able to reach the floor with your limbs (sitting, lying down), and too small constantly slips out, overloading your legs and joints.

Fitball selection methods

Sit on the ball with your feet together and your back straight. The knees need to be at an angle (90 °). If this is not the case, then pay attention to the degree of inflation of the ball, it should not bend too much or be overly elastic. Try to correct this indicator, if the degree is not equal to 90, then choose another ball.

Fitness balls have different diameters: from 50 to 90 cm.

There is a special table for matching the height of a person and the diameter of the ball.

Choose a fitball for your height:

• up to 155 cm - 50 cm;
• from 155 to 165 - 60 cm;
• from 165 to 185 - 70 cm;
• from 185 to 200 cm - 80 cm;
• from 200 cm - 90 cm.

Each ball has a maximum body weight.

All beginners are afraid that the ball will simply explode under them during training. But this is not so, the correctly selected inventory will easily withstand you. Those who want to play it safe need to pay attention to the models marked BQR and ABS - this is a special safety system that prevents an explosion if the ball is damaged.

Ball types

• with a smooth surface - this is the most popular model;
• with horns - this is more of a children's option, also suitable for pregnant women, helps to maintain balance;
• massage (sensory) with bumps - improves blood circulation during exercise, helps fight cellulite.

Don't forget to get a hand pump.

Workout secrets

The fitness ball is suitable for training the vestibular apparatus and developing coordination of movements, without loading the spinal column. Great for overweight people. Gymnastics with fitball is necessary for unloading joints, preventing varicose veins, osteochondrosis and arthritis.

Suitable for training specific muscle groups. Its shape allows for full-range exercise and tense muscles to maintain balance.

However, to increase the effectiveness of training, you need to adhere to the following rules:

Find the right ball.

Classes should be regular 3 - 5 times in seven days, the number of repetitions - from 10 to 20 times.

It is forbidden to eat 3 hours before classes and 2 hours after them. Then snack on a light protein meal: low-fat cottage cheese, fish and chicken and vegetables with a low starch content. This will help you lose weight.

Effective training must cause fatigue and profuse sweating, otherwise it is pointless. If not, increase the number of reps or sets.

Start each workout with a warm-up and end with a stretch.

Sweet, flour and fatty foods are prohibited for those who want to lose weight.

Contraindications

This sports equipment makes the motor, vestibular, visual and tactile apparatus work simultaneously. All complexes with fitball (except for aerobic for weight loss) are gentle and do not exhaust the body. That's why gymnastics with a ball is suitable for almost everyone, regardless of age and physical condition: babies, pregnant women, the elderly and people who have varicose veins.

There are still minimal contraindications, training with a fitball is not recommended for people with severe ailments of the heart and blood vessels, intervertebral hernia and internal pathologies. But if you have a strong desire, then perform exercises using a special technique, but only under the supervision of a doctor!

With a sore spine or for prevention purposes, exercises with a ball for the spine, which is called a fitball, are very popular. It is such a large, bright, resilient rubber ball, which is indispensable in the treatment of the spine.

When carrying out medical procedures, there are certain rules. Exercises for the spine must be chosen with great care so as not to get the opposite effect.

Useful information

Modern medicine has developed a special set of exercises for the spine, which contribute to flexibility, alignment of the curved spine, strengthen the back muscles, and remove pain in the spine (at the onset of the disease).
Exercises with fitball relieve back stress, strengthen muscles, and improve joint mobility. Regular sitting on a fitball instead of a chair can help improve posture. It makes the muscles of the whole body work.
A fitball is not a stable structure, it strives to roll away, slip out from under a person, it makes you constantly keep your balance. Thanks to this, the abdominal muscles "swing", the muscles of the pelvis and lower back, muscles of the thighs "work", posture is corrected, coordination of movements is improved, the vestibular apparatus is strengthened. With regular exercise with a gymnastic ball, headaches are reduced, as exercise helps to normalize blood circulation.
Fitball is applied

• for physiotherapy;
• for rehabilitation after injuries received;
• to relieve stress from the spine during pregnancy;
• to strengthen muscles;
• for preventive purposes.

All exercises are best done with cheerful light music. This improves mood and increases the effectiveness of treatment.

Fitball exercises

1. Development of mobility of the hip joints.

You need to sit on the ball, while keeping your back as straight as possible. In accordance with the rhythm of the previously switched on music, roll back and forth, left and right, do circular rotations of the hips, jump on the ball, while trying to keep the jumps rhythmic, soft and not too high. It is important to monitor your breathing. Breathing should be deep and rhythmic.

1. Development of stabilization.

Sit on the ball, spread your arms to the sides, raise one leg horizontally to the floor. Leaning on the other leg (to stay on the fitball), jump, then roll in a circle or back and forth. Then you should change your leg and repeat the exercise. At least 10 times. After resting, the procedure can be repeated.

1. Improving, strengthening the muscles in the abdomen and thighs.

Lie with your stomach on the ball, rest your feet on the wall, and fold your hands in front of you without touching anything. It is necessary to hold on without the help of arms and legs, rolling on the ball according to the principle of "chest - stomach" and in the opposite direction at least 10 times. It is recommended to gradually increase this load.

Sit on your heels and rest your hands on the ball. Then you need to inhale and roll the ball away from you. Then - exhale and bring the ball closer to you. Basically like this: inhale - rollback, exhale - and you have the ball again. At the same time, the back should be kept as straight as possible. You need to remember about deep, rhythmic breathing.

1. Strengthening the lumbar muscles.

Lie with your back on the floor, stretch your arms along the body, and put your feet on the ball. In this case, the pose will somewhat resemble the letter "g". Raise your pelvis regularly so that your body is in a straight line. In other words, you need to take a position so that your shoulders are resting on the floor, your heels are on the ball (two points of support), and the lower back and the entire spine at this time do not lean on anything. Then - again take the original position (lie with your whole back on the floor), then - again raise the pelvis, resting your shoulders on the floor, and your heels on the ball. Do the exercise at least 20 times.

1. Rolling.

Lie with your stomach on the ball, roll on it on your side, then on your back, then on the other side, then again on your back. Repeat the procedure 20 times.

1. Rolling on a fitball, lying on it with your back.

Lie with your back on the ball, rest your feet on the floor, roll, trying to involve the entire spine.

1. Exercise to strengthen the lower back.

Lie with your back on the floor, lean on your arms bent at the elbow joints.

The ball should be between your legs.

Put your left foot on the ball, and with your right foot, hold the ball from below. Holding the ball with your feet, move it (with your feet alone) to the right, then to the left, then again to the right, and so on. Repeat the procedure at least 20-25 times.

1. Exercise to stretch the back muscles.

Sit on the ball in the "kalachik" position (rounding your back), wrap your hands around your knees. Inhale, stretch up. Exhale, bend down, touching your toes. Repeat the procedure at least 20 times, trying to bend lower each time.

1. Exercise for general relaxation.

Lie with your back on the ball, stretch your legs and spread slightly to the sides, your feet should be pressed to the floor, your arms should be extended behind your head and also try to keep your palms touching the floor. The breath must be monitored: it must be calm and deep. In other words, you need to breathe in such a way that with each breath you feel how the body gently relaxes, and with each exhalation it just as gently strains.

When doing exercises, it is necessary to constantly remember about the spine, regardless of whether it is healthy or sick. It is recommended to stick to a moderate tempo (in accordance with this, you need to select the music). At the very beginning of classes, you should not overload yourself. The load should be increased gradually. If the spine is sick, then before starting classes it is necessary to consult a doctor and, possibly, exclude some exercises or replace them with others.

It is important to monitor your breathing while exercising. If the exercise brings discomfort or mild pain, it is better to replace it with another, easier one. Listen to your spine. He himself will tell you whether you are doing this or that exercise correctly or not. Spine ball exercises are important in the treatment of osteochondrosis.