A set of exercises for weight loss with a fitness ball. Exercises with a gymnastic ball

Hello readers of the blog site, in this article I will share with you sports recipes for back pain using a ball and consider exercises on a fitball for the spine, which can help you not only strengthen your back muscles, correct your posture, but also improve your health entirely.

The whole complex will be divided into 2 levels - for warm-up and for strengthening muscle tissue. Have you ever felt low back discomfort after a long day at work?A very unpleasant sensation, and I want to warm up

So, thanks to exercises on fitball, you can easily unload, exercise and stretch your back.

What is fitball

This is a special gymnastic ball used for aerobics and fitness. When working with a fitball, there is an involvement in work, coordination develops, flexibility increases and posture is corrected.

How to choose the right ball

It is very important to choose a fitball that is ideal for you, since the comfort of the exercise will depend on this, and more importantly, the quality of performance. If you don't choose the right one, you may be wasting hours of grueling workouts. Therefore, we choose the ball wisely!

The main selection criterion is your height: if you are from 152-165 cm tall, you will need a fitball with a diameter of 55 cm, but if you are 165 -185 cm tall, it will suit you more with a diameter of 65 cm. See the table for more details.

Let's start our lesson

Attention! Remember that for practicing with a fitball, a flat surface is needed so that it does not slip, a mat is desirable. Safety is paramount.

All exercises are performed smoothly. You do not work for quantity and speed, you work for quality and correctness of execution. This is the only way to achieve the desired effect. Perform tasks accurately and you will succeed.

Warm-up stage

1. Starting position - sit on the ball, straighten your back, feet shoulder-width apart. The position must be stable. Put your hands in the lock at the bottom. As you inhale, raise your joined hands up so that the lock is above your head. Try to do it to the limit. As you exhale, lower your arms to the starting position. 14 reps.
Already feel the tension go away? The main thing is not to lose your balance!

2. Starting position - legs are slightly wider than shoulders. We carry out bends to the sides. While tilting to the left, we put our left hand on the hip in order to balance well. The right hand goes over the head and reaches up. Accordingly, we tilt to the right. Let's not forget about breathing! The tilt is performed as you exhale. In this exercise, the oblique abdominal muscles are also perfectly worked out.

Important! Do not bend forward, make sure your back is straight and the slope is perpendicular to the floor.
7 reps on each side.

3. We begin the task while standing, legs slightly wider than shoulders, put your hands on your hips. On inhalation, bend your back, connecting the shoulder blades. We raise our head up. We stretch as much as possible. As you exhale, we round the back, lowering our head, the elbows are spread slightly to the sides. This exercise is also good for the chest. We perform 14 times ...

4. In the next task we will change the starting position. We kneel on the mat, put the ball in front of us, put our hands on top of it. The back is straight, the buttocks are tense, the abdomen is pulled in. Do you feel that you are tense like a string? Then everything is correct. We begin, with an exhalation, we gently bend forward, rolling the ball with straight handles, at the distance of outstretched arms. Be sure to keep your back straight and your buttocks above your pelvis. On inhalation, we return to the starting position. Through this exercise, we improve the mobility of our back. Also 14 reps.

How does it feel? Warmed up?

Strength exercises

Now let's move on to level 2 - more strength exercises, for pumping back muscles. It is very important to keep your back muscles in good shape so that the spine does not wobble.

Have a break? Go!

Be prepared that the exercises of the second level will seem much harder to you, your body will tend to bend, but do not forget about the quality! Better to do less, but right.
We are confident that you can handle it.

1. Starting position - fix on the ball, lying on your stomach, so that your hands touch the floor, and the socks also stood on the floor. The ball should be at the level of the waist, the stomach is tense so that the lower back does not bend. Don't forget to keep your back straight and tense. Straighten your right leg and at the same time raise your left arm. You do all this as you exhale. Straighten your leg to a level parallel to the floor.

Don't put your head down - look straight at the floor. While inhaling, return to the starting position. Do the same with the other arm and leg.

What are we trying to achieve? We strengthen the stabilizers of the spine, pumping the external and internal muscles of the back. 14 reps.

2. Starting position - also lie down on the ball (the ball is just below the waist), legs are straight, hands are near the head. Be sure to find a support to secure your legs (sofa, battery, or ask someone to hold you). This is very important for the safety of execution. At the beginning of the exercise, you are tilted to the floor, then inhale, pull yourself with your head up, arching your back, thereby contracting the muscles of the back. We lift to the limit. On exhalation, we return to the starting position.

Remember what to do with each exercise? That's right, tense buttocks and.
We perform 14 repetitions.

3. The final task will be performed while standing. Starting position - feet at shoulder level, we take a fitball in our hands and raise it above our head. The buttocks are tense, the press is hard as a stone. On exhalation, we bend to the side, we do not bend our arms, and the back cannot be bent, all the more so. On inhalation, we return to the starting position, in the same way we perform in the other direction.

Hard? Yes, it is much harder to do with weight, but the muscles are perfectly worked out. We repeat 7 times in one direction, and 7 times in the other direction. If you feel pleasantly tired, and the way your muscles are warmed up, it means that you performed everything correctly. You can smile at yourself and be sure to clap.

This completes our set of exercises.

Below you can find a Free Video Course " Osteochondrosis treatment and posture improvement ", thanks to which you will be able to make sure that the exercises are performed correctly, as well as familiarize yourself with the exercise complexes, thanks to which you will become healthier, beautiful and unique.

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Usually, exercises on a fitball for the back are chosen by those who, for some reason, cannot perform deadlifts in an incline. Or they are common in women's training according to the principle "whatever you do, if only with a barbell." The reasons for the sacred fear of normal power movements are not known to us, but there are also several interesting options with fitball. And sometimes they sit on it, performing block pulls.
Hall legend says that if you sit with the fifth point not on the exercise machine bench, but on an unstable ball, there is a chance to use more muscles, and, thereby, increase the effectiveness of the lesson.
The practice is that you can sit anywhere, but the back will work better if you focus your attention precisely on bringing the shoulder blades and lowering them to the pelvis. A fitball saddle is an odd choice for a beginner. Fighting the ball rolls and "training the stabilizers", he, rather, will not receive a load on the back muscles, and will waste time.
The benefits of such things for weight loss are also greatly exaggerated:
weight loss is more likely to result from intense training with basic rows and pull-ups than bringing the shock handles to the belt in gray on a fitball. The reason is simple - heavy training allows you to expend more calories;

the work of the transverse abdominal muscle does not guarantee that this area will become flat or that it will be possible to lose weight much faster. But getting injured due to a fall can be quite quick and real.

The conclusion is simple - exercises on a fitball for the back, if we mean the initial sitting position, should be performed by experienced practitioners, and should not replace basic movements. For example, having pulled up 3-4 sets to failure, you can already sit on the fitball and pull the upper block to the clavicular bone. Or you can - and go to training at a different angle and bring the projectile to the belt in the slope.

Common exercises
Starting position - feet against a stable wall, stomach rests on the ball, hands in a free lock at the back of the head (do not press on the head). Extension is performed in the available amplitude, and lowering down. This exercise on a fitball for the back is only effective if the ball is suitable for height. Too high do not allow to perform extension, and small in diameter - to maintain stability.
Row of V-arms or expander from a prone position on a fitball
The initial position for hyperextension is taken, the body is brought to the upper point, the cable traction handles are grasped by hands, then in the plane. parallel to the floor, traction is carried out to the collarbones. A variant of this exercise with a pull with one hand to the collarbone of the same name is also used.
Imitation of a pullover on a block trainer with a fitball
The fitball is placed under the shoulder blades, the buttocks are clamped, the handle of the block is gripped by the hands, and its base is fixed approximately at the level of the athlete's waist. A movement is performed that completely imitates a pullover, bringing the handle to the midline of the chest. In the same starting position, a pullover with a dumbbell is performed.
Classic upper block pull with seat on fitball
The difference from the usual technique is that you first need to find such a separation of the hips and stop of the feet, in which the ball will not roll. It is required to strongly draw in the abdomen and, as it were, "raise" the chest upward, providing the body with a stable position. The thrust is carried out smoothly, rolls back and forth are prohibited.
All exercises on a fitball for the back are performed in the same set-repetitive pattern that corresponds to the level of the athlete. Usually it is only 8-12 repetitions, the use of many and low repetitions is not justified.
Exercises with fitball for the back - video

Exercising on a blue, pink, lilac or bright blue fitness ball can be an exciting game, a walk into carefree childhood. In addition, as the therapists have noticed, fitball balls, due to their mobility, force a person to maintain balance and balance, which leads to an incredible waste of calories. As a result, weight is quickly and easily reduced, and the figure becomes fit and slender.

Balls for fitness allow you to give the work of muscles a single harmonious rhythm, while playing, to bring the level of their physical fitness to the maximum load. Relaxed exercises with the wonder ball will keep your figure in perfect shape, flexibility and grace.

When exercising with a fitness ball, regularity and safety precautions must be observed. A daily workout will give much more results than once a week with maximum tension. When choosing a fitball ball, you should not purchase specimens with a thin shell, they can burst under pressure. A good fitness ball can withstand a load of up to three hundred kilograms! Unlike cheap Chinese counterparts, high-quality products will protect you from injuries of varying severity. Of great importance in the effectiveness of training and the safety of this projectile is the size:

For girls with a height of up to 170 cm, choose a ball with a diameter of 0.55 m;
Girls with a height of 170-180 cm can choose a ball for practicing with a diameter of 0.65 m;
Tall owners of "basketball" height from 180 cm and above are comfortable to train on a ball with a diameter of 0.85 m.

Sitting on the fitball, check the angle at which your feet, knees and hip are. If its magnitude is 90 degrees, then such a ball is ideal for you.

Workout

Can't wait to start your workout? First, let's do the basic exercises:

Push-up. We put the fitball under the knees, and rest our hands on the floor. The body and legs are parallel to the floor. Bend your elbows and touch the floor with your chin. We inhale when bending the elbows, and exhale when unbending them. This exercise strengthens the muscles in your arms, chest, and even your abs.
Stretching. We get on our knees, putting our hands in an extended position on the ball in front of us. Stretching after the ball, slowly stretch the body. At the same time, we carefully maintain balance. After repeating the movement 10 times, we rest, we do three approaches.
Strengthening the abs and lower back muscles. First, you need to lie on your back, and put your legs, bending at the knees, on a gymnastic ball. We observe a right angle during this action. We fasten our hands behind the head, and raise the body up to the bent legs. We return to the starting position.
Gymnast. We lie on the ball with our stomach and raise our legs so that the body takes a horizontal position. We keep balance, counting to 5, then we return to the starting position. At first, you can try to complete 5 approaches, but if your sports form is at a higher level, then this number can be increased.

Exercises for different muscle groups

Having got used to receiving a charge of vivacity and great mood from these exercises with a fitness ball, you can expand the "repertoire" of classes by working out individual muscle groups:

I. In a supine position, bend your knees at an angle of 90 degrees. We grab and hold a gymnastic ball with our feet, and put our hands behind our backs, palms down. We pull the knees to the body, lifting the lower back. We return to the starting position without touching the floor with the ball. The exercise works well for the lower abdominal muscles.

For the same purpose, you can perform another action. Sitting on the floor, squeeze a fitness ball between the feet of your straightened legs. Resting your hands on the floor, lean back a little. We pull the knees to the body, holding the ball, return to the starting position. We tighten the abdomen, keep the muscles in a tense state, and the ball above the floor, without touching it.

II. Lying on your back, squeeze the fitball ball with your feet and lift it vertically up. Having fixed the hands behind the head, we pull each elbow to the knee of the other, opposite leg, which "step" stretches towards. At the same time, the second leg should remain stationary. We do not press the chin to the chest, and we do not lift the shoulder off the floor. Let's return to the starting position and repeat in the "mirror" version. This exercise promotes the development of the lower and oblique abdominal muscles.

We lie on our back, bending our knees, fix the ball motionless under the calves, spread our arms to the sides. We lower our legs down to the left, then to the right of the ball. Oblique abdominal muscles develop during this action.

We lie sideways on the ball, our feet rest on the floor, and we fix our hands behind our head. We lower and raise the body to the maximum position, leaving the body in the same plane without straining the neck muscles. After completing, we turn over to the other side and repeat.

III. We lie down on the gymnastic ball with our backs so that the feet are pressed to the floor, and the hips are parallel to it. We cross our arms on the body and stretch forward as much as possible, raising our shoulders above the ball. We do not tilt the chin to the chest. Let's return to the starting position, pressing the ball with our back. All muscles should be tense, and the rectus muscles on the abdomen will develop.

IV. We rest our palms on the floor, and fix our feet behind the ball, the body is parallel to the floor, face down. We roll up and return the ball, bending-unbending the knees. Hands, back and head remain motionless. If you direct the knees to the left and then to the right, the oblique abdominal muscles are involved. You can complicate the exercise by simultaneously pressing your hands.

V. You can swing your back muscles from a prone position with your pelvis on the ball, facing the floor. We rest on the floor with our socks, our legs are shoulder-width apart, we fix our arms behind our head, and we spread our elbows to the sides. We raise the body above the ball, bending back as far as possible. We return to I. p. We do not strain the neck, we do not pull the chin forward and do not incline to the chest, but we leave the pelvis and legs in a motionless position.

Vi. Lie on your back on the ball, press your lower back and shoulders to it, lower your feet to the floor, place your shins perpendicular to the floor surface. Stretch your arms up, put them behind your head and reach as much as possible towards the floor. Return to starting position. This exercise perfectly completes any set of exercises.

Effective exercises with a fitness ball, in addition to benefits for the body, will bring you a boost of good spirits and good mood!

Colored balls are hard to surprise at gym goers today. They were invented about 70 years ago by a physiotherapist from Switzerland for patients with cerebral palsy. Since the late 80s, with the light hand of an American doctor, fitballs have become popular in the treatment of people with problems of the musculoskeletal system, then migrated to fitness clubs.

What is the effect of classes

The gymnastic ball forces you to keep the muscles in constant tension so as not to lose balance. Classes with him get rid of excess fat, tone up, develop flexibility. By changing the position of the body, it is easy to vary the load. The more it is pumped up, the stronger the tension in the muscles. Dumbbells are used to deeply work out the muscles.

Before you start exercising, decide on the size. Back exercise balls come in different diameters - 40-95 cm, round and oval. Sit on the sphere and check the position of your knees. If they form a right angle, the inventory is correct.

Stabilize your core and develop balance

Begin a set of back ball exercises with simple movements.

From a straight body position, raise your pelvis and lock with your heels in the center of the ball.
Squeeze your buttocks and abdomen as much as possible. Maintain body balance with your hands on the floor and shoulder blades.
Linger at the climax and lower yourself to the floor.

Make 15 lifts and complicate the workout, alternately raising your legs upright.

Exercise lying with your back up

Rest your stomach on the ball, toes on the floor, extend your left hand forward and up.
Point the right hand down towards the thigh.
Raise the thumbs of both limbs to the ceiling.
Align the body into a string.
Remain static for 20 seconds and switch hands.

Repeat practice 8-10 times x 2.

Create static load

Stay in the same position, rest your toes on the floor, heels against the wall, level the middle part of the body horizontally to the floor.
Close the hands on the back of the head, lift the chin and tighten the muscles of the core.
Hold this position as long as you can and exhale.

Repeat at least 15x3.

Do practice for the whole mass, shoulder girdle, abs

In a face-down position, close the hands on the back of the head, lower the lower part of the body, rest your toes on the floor.
From this position, lift your shoulders and crown upward until a straight line forms with the lower limbs.

Having mastered the technique, pick up the weights. Start with 8x2 then gradually bring up to 15x3.

Stretch the spine and strengthen the midsection

Sit near the ball with bent legs, lean against the elastic surface with your shoulder blades.
Twisting the pelvis and coccyx, round the shoulder blades, smoothly rise upward, maintaining a given angle in the knee joints.
Straighten your back, successively placing vertebra behind vertebra on the gymnastic ball. Move your legs following the movements of the upper body. At the culmination point, expand the straight brushes with the letter V or spread them horizontally.

Dumbbell Extensors

Exercise on a fitball to strengthen your back muscles minimizes the risk of injury during strength training.

Put your hips on the sphere, your socks on the floor, and hold the shells in your palms.
Lift your neck, straighten your back, avoiding bending in the lower back.
Spread the upper limbs at shoulder level.
Twisting the spine to the left, lift your right shoulder up, while leaving your left arm motionless.
Count to 7 and repeat all over again.

Follow 10 repetitions for each side. Increase the weight as you get used to it.

Strengthen your core and lower back with rolls

This is one of the popular ball exercises.

Lie on your shoulder blades, throw your feet on the sphere and rest your heels in the middle.
Lift your pelvis and use your thigh muscles to roll it towards you.
Maintain balance with arms extended parallel to the body.
Straighten your body, pause briefly, and perform a series of reverse movements.

Walk around in your arms

Place your hips on a gymnastic ball, palms on the floor.
Step your hands forward, then move the body until the sphere is under the knees.
Line up. To maintain balance, keep your hands under your shoulders and your neck relaxed.
With the muscle tension of the abdomen and hips, roll the ball back and push your legs against the fitball. Now gently bring it back under your knees.

Try again 12x3.

Bend your knees

Take a similar position and roll it back and forth with your toes, keeping the knees at an even angle.
Keep the body straight from the crown to the heels.

Roll over

Fix your shoulder blades on the ball while lying down.
Keep your legs bent at right angles straight, palms crossed over your chest.
Stabilize the body, make a series of torso turns to the left and right.

Develop the upper section, dorsal deltas, buttocks

Lie facedown on a fitness ball with your tailbone towards you.
Place your forearms on top of each other in front of your chest, shifting your body weight to the hip joints.
Stretch out with a string, stretch your limbs with your palms forward, pointing your thumbs towards the ceiling.
Smoothly turn your wrists in the opposite direction so that your fingers are pointing down, linger.
Performing reverse movements, return to the PI. Do not less 12 x 2.

Remember to relax at the end of your workout. Take a position lying down with your back, stretch your arms back, stay in this position on the ball for 30 seconds.

Fitball exercises are effective due to the deep workout of the muscles. Spine complexes allow not only to strengthen the muscle corset, but also to correct various curvatures, including poor posture. Exercise regularly can help you get rid of long-standing ailments.

Why are fitball exercises useful for the back

Exercises with a fitball for the back are a gymnastic complex that allows you to deeply work out the muscles that support the spine. At the same time, clamps are eliminated, posture improves, and the load on the spine, due to muscle strengthening, decreases. The exercises work directly on the muscles and stretch the joints. The essence of the complex is not only to work out the back muscles, but also the abdominal muscles. In this way, a reliable support for the spine is created.

Fitball exercises allow you to more effectively work your back muscles

Indications and contraindications

The indications for training on fitball for the back are various kinds of diseases of the musculoskeletal system. These include:

curvature of the spine;
pathological processes in the intervertebral discs, in which nerve fibers are compressed;
weakening of the back muscles.

There are quite few contraindications, since exercises with a fitball can be varied. However, the gymnastic complex to strengthen the muscles of the back should not be performed by pregnant women and people who have suffered serious spinal injuries, as well as surgical interventions on the abdominal cavity.

Preparation for exercise therapy

Before you start your studies, you need to prepare. First of all, you should wear comfortable cotton clothing through which the body will breathe freely. It is also better to prepare special shoes, because even when doing exercises at home, there is a risk of slipping.

Before proceeding with the main complex, you need to do a little warm-up. Exercises can only be performed 2 hours after eating. Warm-up complex:

Stand up straight, raise your arms, joining the lock, feet shoulder-width apart. Stretch your arms up, slightly standing on your toes. Feel how the back muscles are gently stretched. Hold in this position for a few seconds and repeat 3 times.
The starting position is the same. It is necessary to bend now to the right, then to the left, hands are still above the head in the castle. You cannot bend your back. The hips remain stationary. There are 5 slopes in each direction.
Stand up straight, arms down, feet shoulder-width apart. Slowly bend forward, while the legs do not bend at the knees. Linger for 5 counts and return to the starting position.

Technique for performing exercises with fitball

The technique of exercises with fitball is to activate the sleeping muscles of the back and their active participation in the work. One of the main complexes that can be performed at home is pumping muscles from a prone position. The rest of the exercises are provided for their implementation on special simulators, to which fitball is used.

You need to lie on your stomach on the fitball and grab chairs or any other support with your hands so as not to roll. Then you need to slowly raise and lower your straight legs, feeling how your back muscles work. Enough 20 times for beginners. Further, from the same position, you must, on the contrary, rest your feet on the floor, and put your hands behind your head and raise the upper half of the body. In this case, the thoracic region is being worked out. Such exercises improve posture and relieve scoliosis.

Fitball exercises according to Bubnovsky can improve posture

Bubnovsky lesson methodology - video

A set of exercises for a hernia of the spine

With a hernia of the spine, all exercises must be performed very carefully. Regular use of the complex will allow you to get rid of pain and speed up recovery.

Exercises with a fitball for the back must be done smoothly

It is necessary to sit on the fitball and straighten your back, but not bend it. Keep your hands on your knees. Next, you need to stretch your head up, feeling a soft stretch of the spine. Hold for 10 seconds and return to starting position.
The second exercise requires a wall. In this case, the fitball must be placed under the back, the legs are slightly wider than the shoulders. You should squat slowly, rolling the ball over your spine. It is necessary to do this no more than 5 times. If pain occurs, then the action must be stopped.
The final exercise is to, while standing against the wall, slightly spring your back against the surface of the fitball, rolling it slightly up and down and from left to right. This action stimulates the muscles and removes the clamps.

Exercises with fitball for a hernia of the spine - video

Exercises with fitball for scoliosis

Exercises with fitball for scoliosis give good results when performed regularly. Posture improves and the curvature of the spine is gradually corrected. The first exercise: starting position - support on hands, legs rest against the fitball with shins. It is necessary to smoothly and alternately rearrange the brushes, imitating walking.

Exercise for posture with a fitball is performed slowly

Next, you need to lie with your back on the fitball, put your hands behind your head and, if possible, rest them on the floor, as well as your feet. You should be in this position for at least 30 seconds. Then take a short break and repeat the action.

Pinching exercise will straighten all the vertebrae

The third exercise is done on the floor. You need to lie on your back, and rest your feet on the fitball. Next, you should raise the body, lingering in this position. The body should form a straight line with the legs. The arms are stretched out forward, and the gaze is fixed on the ceiling. 15 reps in total. This exercise perfectly trains all the back muscles.

Exercise for scoliosis with fitball trains all back muscles

Exercises to strengthen back muscles - video

Muscle Relaxation Fitball Exercises

With hypertonicity of the back muscles, their relaxation is necessary. People who are constantly in the same position need to regularly perform the next complex. In addition, exercise can help eliminate pain and prevent side effects of strength training.

It is necessary to lie with your stomach on the fitball and rest your feet and hands on the floor. In this case, you should relax your back as much as possible. Can be slightly springy. After 3-5 minutes, you need to change the starting position and lie with your back on the fitball. In this case, the legs should serve as a solid support. It is necessary to roll the ball under the spine very slowly for a couple of minutes.

And finally, the final exercise. It is necessary to sit on the floor, put a ball under your back, which rests against the wall. Move the body from left to right, gently massaging the vertebrae. Such a complex can be performed after a hard day's work. It will help you relax and quickly recuperate.

Muscle relaxation exercises with fitball relieve pain and prevent side effects of strength training

Exercises for the treatment of the back with fitball - video

Complications and consequences

Back exercises with fitball should be done with extreme caution. This is especially true for people with spinal hernia. It is recommended to monitor your own feelings and stop at the slightest discomfort. As a rule, there are no complications with the right approach to gymnastics. However, if you roll off the ball abruptly, you can get injured.

It is advisable for beginners to have someone nearby who could insure them from falling. It is also highly undesirable to perform the complex during an exacerbation of any disease, especially in the presence of an elevated temperature.

For a while, the back may ache, as the muscles have just started to really work and have not adapted to the load. This is normal and will go away over time.