Exercises for the back on a gymnastic ball. A set of exercises on fitball for the back - technique and important nuances

A gymnastic ball is a useful attribute for those who want to strengthen their posture and make it more attractive, to find a healthy spine and corset. Such a sports simulator is widespread at the present time, as it is convenient, versatile, easy to use, and also affordable at its cost.

A fitball or gymnastic ball is a fairly strong and resilient rubber ball that is well suited for performing various physical exercise... This versatile exercise machine is most often made of synthetic material and comes in many different types.

The main types of fitballs:

The benefits of using fitball

The individually selected shape of the sword and its optimal elasticity will help to use it even for people with heavy weight or varicose veins, since the load in this case on the joints and lower limbs will be significantly reduced.

On the other hand, exercising with this kind of sports accessory will help strengthen different major muscle groups and tone the body. improve movement coordination I will burn a large number of extra calories. Also fitball has a good effect on pregnant women and improves their overall well-being.

Ball selection features

The basic rule when choosing is not to buy the cheapest ball. The thing is that too budgetary fitball can become completely useless, uncomfortable, and can also adversely affect health.

Features of a gymnastic ball:

Training rules

A gym ball is a good piece of equipment, but you need to use it correctly. There are several rules for using it:

Fitness ball exercises

Working with sports equipment has a positive effect on improving joints, strengthening ligaments and at the same time does not reload the spine. If sit on it like a chair or armchair, then everything else, it will be possible to maintain the correct and beautiful posture.

Fitball can be successfully used as:

physical remedy;
device for rehabilitation after childbirth;
supportive equipment during pregnancy;
means for strengthening the muscles of the spine;
prophylactic drug.

Spine flexibility

Flexibility is not only about the ability to quickly touch the heels when bending forward or easily sit on the split. The owners of the developed spine have a beautiful silhouette and good posture. Together with the basic movements to give the body flexibility, exercises with a fitball will only strengthen and accelerate the effect of the exercise.

Possible exercises:

You need to lie face down... In this case, the ball is under the belly. Hands should be crossed in front of you. There should be a support at the feet. The essence of the lesson is to roll onto the ball (chest - stomach) without using your legs and arms for this. You need to repeat such movements about 10 times. Over time, the number of repetitions should be increased.
The starting position remains the same... When you exhale, you need to take an even position of the body. Together with this, you need to deploy chest: for this, the hands are placed behind the shoulder blades, and then you need to try to close the shoulder blades themselves. As you exhale, we carefully return to the original position. The exercise needs to be repeated 10 times and over time, the total load on the muscles increases.
Just lie on the ball itself will also be useful for developing flexibility. To do this, you need to lie with your back on the fitball. The body (buttocks and lower back) is pressed against the circumference. The head should be thrown back, the neck should be relaxed, the limbs should be extended forward (the feet, as well as the hands, should reach the floor surface). In this position, you need to continue to be for 2 minutes.

Spinal skeleton alignment

There are also exercises that will help not only strengthen, but also align the spine if there are any curvatures:

Lie on the fitball with the surface of your abdomen, as if hugging it. While inhaling, it is worth raising the body, straightening at the same time in one line, opening your chest as much as possible. On exhalation, return to the starting position.
You need to sit down, put the fitball next to you, rest your hands on it. Next, we roll the ball away from ourselves, follow the body behind it, ensuring that the body is on the same parallel with the floor and lined up in one line behind the arms. At the exit, we return to the starting position.

Exercises to strengthen muscles

Exercises on a fitball for the spine must be performed carefully and consistently:

Lie with your stomach on a sports ball, pretending to flow down it. The muscles of the back are relaxed. You can be in this position for an unlimited amount of time.
Making a rotation... You need to sit on the fitball. Place your legs at a right angle, with your feet resting on the surface of the floor. When working with one pelvis, you need to perform different rotations with a fitball (left-right, as well as in a circle), at this time the back and legs should not be included in the exercise. If you perform such a workout to music, then at this time you will be able to dance with your body a little.

Exercises on a fitball for the back:

Sit on the fitball, rest on it with the lower part of your legs. With straightened arms, you need to rest on the floor. Then the hands need to be rearranged forward, as if walking, and in the same way return to the starting position.
The starting position remains the same. In this position, you need to perform 5 to 10 push-ups.
Lie with your back on a sports ball. Throw your hands behind your head and cross into the lock. Do 5 to 10 body lifts.
The starting position is the same as in the third exercise. You need to take turns lifting your legs up. Enough for 10 repetitions for each individual leg.

Versatile workouts

Such exercises are suitable for absolutely everyone. When performing them, you need to carefully monitor the technique and position of the body:

Fitball can replace a whole gym for you, but you need to learn how to work out correctly and effectively on it.

Attention, only TODAY!

Gymnastics for the back muscles is an excellent way to cope with diseases of the spine. Its effectiveness is often higher than even very expensive drugs. But for some reason, this alternative remedy is rarely used for real. Probably because exercise stress- it's hard, difficult, boring and time-consuming. And spinal diseases are progressing in the meantime.

The main enemy of the spinal column is a degenerative process that destroys its vertebrae and intervertebral cartilage. It is called osteochondrosis. Degenerative-dystrophic processes are inherently progressive. They are not cured, but only slowed down at a certain stage. To slow down osteochondrosis and neutralize its consequences - the most important task for orthopedists.

Why is it about standard gymnastics if degenerative diseases are so difficult to treat? The vertebral column is complex structure, the support of the body. When the vertebrae and adjacent structures are loose, the support becomes very unstable. And it needs to be strengthened with something.

The tablets normalize metabolic processes for too long and the consequences of unreliable support for the body will be significant for their recovery. What is next to the spine and, if necessary, will help its stability? Of course, this is the musculature of the back.

The back muscles are able to withstand heavy loads. They are long and quite voluminous. With fruitful workouts, the back muscles grow very quickly and support the aching spine until there is improvement. But the problem modern people that their muscles are absolutely untrained, poorly developed.

There are many reasons for this:

Sedentary or standing monotonous work.
Lack of free time for walking and doing sports or gymnastics.
Constant tiredness.
Lack of desire to do any kind of exercise.
Indifference to one's own health due to boredom or depression.

Yes, regular exercise is boring at first and hard enough to do. This discourages them from continuing. And if you diversify gymnastics and buy a fitball?

A fitball is a large gymnastic apparatus, a ball with or without horns for a variety of exercises. Recently, it is very popular and can be found in almost every home. Fitball advantages:

Exercises on it train the muscles of the whole body. Even lying or rolling on the ball is also a workout.
Fitball is fun and less tiring.
The bright colors of the balls cheer you up and give you vivacity.
Ball exercises can be done with both babies and the elderly.

Fitball can be combined with other pleasant activities - listening to music, singing, writing poetry. It can also be used instead of a chair in front of the TV.

Fitball requirements

Since this apparatus is gymnastic, and not decorative, certain requirements should be taken into account when purchasing. There are only two of them:

Right size. Sports balls can be of different diameters - from half a meter to almost a meter. And it will be difficult for a tall person to perform a set of exercises on a low apparatus. To determine the size, you just need to sit on the fitball. If the knees are bent at a right angle, the product is chosen correctly.
High-quality workmanship material. Usually gym balls are made of high quality synthetic materials. Their main feature is the inability to explode or burst under excessive load. In this situation, air will simply slowly come out of them, and the fitball will smoothly deflate. In order not to buy a fake, you need to be interested in the manufacturer and rejoice at the too low price.

Spine workouts

Whatever exercises are done on the ball, they train the muscles of the back and the whole body. It is important for beginners not to overdo their studies, to exercise reasonable care. You can start with ten minutes of gymnastics and gradually bring the training time to one - one and a half hours.

Simple exercises:

Just sit on the fitball. In this position, the body tries to maintain balance, and the back muscles work perfectly. You need to sit on it more often, outside of gymnastics.
Jump on a gymnastic apparatus without taking your feet off the floor. The load on the back increases, not only the muscles of the legs are strained.
Jump around the room while sitting on the fitball and holding it with your feet. It is important to choose a time when the neighbors below are definitely not at home.
Lie on the ball with your stomach, rest your hands on the floor. Roll back and forth.
Do the same, only lying on your back. The ball moves closer to the lower back.

Workout for the muscles of the back and spine

When the body adapts to exercises on a gymnastic apparatus, you can start a set of more complex exercises for the back and spine. In order to increase the load, dumbbells are used. In their absence, you can use the tools at hand - for example, heavy books.

The complex may include various exercises for the back. The most commonly used are the following:

Lie on the projectile with your stomach and chest, straightened arms rest on the floor. Raise straight legs as high as possible above body level. Not only the muscles of the back are trained, but also the back of the thighs and buttocks.
The first exercise can be made more difficult by wrapping your hands around the ball. In this case, the muscles of the back will strain as much as possible to maintain balance. The main thing is not to fall.
Lie on the fitball with your stomach and pelvis, socks rest on the floor. Raise your head and upper body. The arms can be spread or joined in front of the chest. Then they are divorced on the rise of the body and connected on the lowering.
Lie on the fitball with your stomach, resting your knees and feet on the floor. Take dumbbells and spread your arms to the sides. Perform alternately twisting the spine to the right and left. This exercise works great for the back extensors.
Lie on the ball so that it is in the knee area. Lean on hands, legs straight, parallel to the floor. Pull up the fitball by lifting your hips, and then return it back.

This is just the main set of exercises for fitball. You can develop them yourself or consult an instructor. In any case, fitball is a fun pastime and prevention of spinal diseases.

Fitball is a unique exercise machine. In order to just sit on it, you need to literally strain every muscle group... Exercising on it, you train the whole body, strengthen the muscles of the back, hips, and swing the press.

Regular exercise will help you to relieve neck pain, burn fat on the back and abdomen.

Exercises on fitball for the back and spine help to improve the flexibility of the body, develop the vestibular apparatus, relieve stress from the spine, strengthen the muscle corset, and improve posture.

If you first approached fitball, do not strive to master the whole complex of training at once. Get to know the ball first - sit comfortably and jump... By doing this simple exercise, you will learn how to balance.
Ball needed fit your height- then it will be comfortable and healthy to practice on it.
You can't hold your breath - breathe freely!
If you have spinal problems, consult with the instructor exercise therapy and find out which back ball exercises are good for you, how to do them, and at what pace. Ask how much exercise you need to do to achieve optimal results.
Warm up or exercise before exercising - for example, running hard on the spot. This will prepare the muscles and ligaments, and will speed up the metabolism.

Important! Classes can be carried out only two and a half hours after eating. If you are tired, then postpone the workout until the next time. The set of exercises will have a beneficial effect only if you follow the rules of the training technique.

A set of workouts of 6 movements

Present to your attention effective complex workouts. It is recommended to start exercises to strengthen the muscles of the back with a fitball with stretching. Then you can choose exercises at your discretion.

We finish the complex with an exercise to relax the muscles of the back and abdominal muscles. It helps to restore breathing, relieve spasms, and improve muscle blood supply.

Average, you need to do five times a week for thirty minutes... You can also do gymnastic ball workouts several times during the day. The time of each lesson is ten minutes.

Be careful and listen to yourself. Now we can start training!

1. Stretching (relaxation) of the back muscles

This movement is designed to affect the deep lumbar muscles. It also stretches the muscles of the shoulder and thoracic spine. Promotes . Poorly developed and spasmodic muscles of the spine are one of the first causes of back pain.

Fitness instructors generally recommend doing several sets of ten reps... But if you are a beginner and have not done gymnastics before, then you should start by doing 5-7 repetitions. In this case, you need to limit yourself, for a start, to one approach.

With each lesson, the number must be increased, focusing on your well-being.

We perform the exercise as follows:

We lie down on the fitness ball with our stomach, stretch our legs, rest our toes on the floor, while diligently maintaining balance.
We place our hands parallel to the body (as in the picture) and slowly raise the upper abdomen and chest. We focus on the back muscles. We linger at the top point. We hold the pose for a few seconds and return to the original position.
There is also a more complicated version of training - we additionally reduce the shoulder blades, loading the muscles of the upper back.

The exercise helps to stretch the muscles, gently distributes the articular load, trains the vestibular apparatus.

Alternatively, you can do the stretching shown in this video:

Carefully! A sharp or aching back pain is a signal to stop exercising.

2. Hyperextension

We lie down on the fitness ball with our stomach, the body freely wraps around the ball. Hands behind your head or in front of you
Raise the torso until the back and legs form one straight line, or slightly higher. Avoid strong deflection... We fix our attention on the lumbar spine, because due to the weakness of its muscles, painful sensations are localized there.
We linger for a few seconds and smoothly return to the starting position.

For a detailed implementation of this movement, see the video:

3. Twisting

This workout works the muscles, abdomen and stretches the muscles of the back. Burns efficiently.

We lie on the fitball with shoulder blades. Legs bent at the knees strictly at right angles, we rest on the floor with them, and we put our hands behind our heads.
Raise and lower the upper part of the body in the same way as we would do on the floor when the press is "rocking".

Learn more from the video:

4. Bridge

This exercise is similar to the classic bridge exercise, but it is more useful and less traumatic.

We lie on our backs, we put our calves on the ball, we press our hands to the floor.
We roll the ball, lifting the pelvis from the floor, while placing the ball in the middle of the back, helping our body to form a bridge.
If possible, we linger in this position for a few seconds.

Carefully! The bridge is not suitable for beginners. It is recommended to master the simpler complexes at first. Exercise helps shape muscle corset, strengthens the muscles of the upper back, lower back, as well as abdominal muscles.

5. Plank

The exercise engages almost all parts of the body, including the latissimus dorsi.

We lie down on the ball with our stomach and gradually roll forward, making small movements of the hands. The feet should lie on the ball, and the arms, bent at the elbows, should be on the floor.
Leaning on the palms of your hands and elbows, fix the stable position of your feet on the fitball. The toes should be firmly against the ball.
We draw in the stomach, tighten the muscles of the body, do not bend or protrude the lower back, the gaze is directed downward. The body should form a straight line- the bar. We linger in this position for a few seconds.

Watch the video for more details:

6. Raising the legs lying on the stomach

In this exercise, we use the muscles of the abdomen, back,.

We lie with our belly on gymnastic ball face down.
We put our hands on the floor, raise it first right leg, then the left one.

Relaxation (hitch)

This is an exercise that should definitely end your workout.

We lay down on our backs on the floor. We put straight legs with the calf area on the ball.
We lie for ten minutes, breathing is free, we feel how pleasantly the whole body relaxes.

This movement is ideal for relieving painful spasm of the lower back muscles in radicular syndrome, as well as for relaxing the back and abdominal muscles.

Good results are obtained by using a fitball as prevention of spinal diseases, such as osteochondrosis and intervertebral hernia.

Physical therapy instructors recognize that the exercise ball is ideal for strengthening back muscles, developing flexibility, and relieving pain. In addition, it is a very cheerful form of physical exercise that improves metabolism, gives lightness and good mood!

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. By tilting to the left, left hand put on the hip to balance well. Right hand goes overhead and stretches 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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A fitball or gymnastic ball is a fairly strong and resilient rubber ball that is great for a variety of physical exercises.

General information

This versatile exercise machine is made mostly of synthetic materials. They come in various forms.

The main types of fitballs:

A classic round fitball in diameter can reach from 45 to 95 cm... It can be used by different age categories. Such balls are capable of withstanding a load of 150 to 300 kg.
The oval fitball is similar to the round fitball in many ways, but more stable at the expense of larger surface contact with the floor. However, the weight of such a ball is able to withstand less - from 100 to 140 kg.
Massage fitball. The surface of such a ball is in the pimples, so it is able to massage the areas being worked out, thereby improving blood circulation.
Fitball with handles. In addition to handles, it is no different from ordinary gymnastic balls. But handles (horns) provide safety for expectant mothers and babies, as they reduce the risk of falling. And another kind are fitballs with legs. They can be used instead of chairs and for weight training.

What is it used for?

The individually tailored shape and moderate resilience of the ball allow it to be used overweight people and varicose veins, since the load on the joints and lower limbs is reduced.

Fitball is also great for pregnant women to improve overall well-being.

Selecting a gymnastic ball

The main rule is - in this matter it is better do not focus on cheapness! The fact is that a cheap ball can turn out to be useless, uncomfortable and even can harm your health.

Key parameters of the gymnastic ball:

Resistance to pressure due to the elasticity of the projectile and the strength of the material. A high-quality ball can withstand a weight of up to 300 kg. If exercises on the ball will take place in combination with dumbbells, then you will need a ball for strength training.
Material. Ideally, the ball should be made of PVC or latex. Cheap balls are cold to the touch. The hand slides unpleasantly over the projectile. When pinching, many folds remain on them. This is poor quality material. If, after pressing on the surface with your hand, it bounces slightly, and a little heat emanates from it, this is a quality item. And a good fitball should have a good antistatic effect, its surface should not be porous. Also, the surface should be perfectly smooth, without protruding seams, and the nipple should be well pressed inward.
Security. If the ball is damaged, it must not explode. You need to make sure that it has a special anti-bursting system that will ensure smooth deflation.
Ball size. Everything is individual and related to height and weight. To understand your required size, then you need to conduct a certain test: sit on a chair and measure the distance between knee joint and gender. The result will indicate a suitable ball diameter.
The color of the ball. Of course, this is a matter of taste, however, it is worth considering some features of the effect of flowers. Blue and green color able to calm nervous system and reduce blood pressure. Yellow acts as a psychostimulant. Orange is an antidepressant. Red is an immunostimulant.
Ball set. High-quality fitballs must have a pump in the kit, since pumping up the ball is not an easy task!

Stories from our readers!
"I cured a sore back on my own. It's been 2 months since I forgot about back pain. Oh, how I suffered before, my back and knees hurt, recently I couldn't really walk normally ... How many times did I go to clinics, but there only expensive pills and ointments were prescribed, from which there was no sense at all.

And now the 7th week has gone, as the joints of the back do not bother me at all, in a day I go to the dacha to work, and go 3 km from the bus, and so I walk easily! All thanks to this article. Anyone who has a backache should read it! "

Fitball exercises

If someone has classical lessons in gym or at home they no longer bring as much joy and pleasure as they used to, then a complex with a fitball can greatly diversify training... During exercises with fitball, not only the main muscle groups will be involved, but also those that are not involved in everyday life or classical training.

Basic rules for doing exercises

A gym ball is a great piece of equipment, but you need to use it wisely.

A few rules:

Each set of exercises should be selected strictly individually!
Any activity should be started with preliminary warming up of the body. You need to spend 5-7 minutes turning the body, jumping and running in place.
Increase the load gradually! This is especially true for beginners - no more than 5 approaches at a time.
To complicate the process, you can pump the ball harder. then it will be less stable and make the muscles tense more.
Fitball will be useful, even if you just watch TV while sitting on it. The body will be forced to maintain balance, which means the muscles will train imperceptibly.
The whole set of exercises can be performed three times a week. or 2-3 exercises with 5-minute workouts daily.
Deep and even breathing is a constant companion of the execution technique.
The training is more interesting with good musical accompaniment.