The most effective exercises with fitball for a flat stomach and waist
Exercises with a large elastic ball fitball to help you correct your posture, improve coordination, reduce waist and make your body more resilient. Fitball is an indispensable piece of exercise equipment when it comes to exercises for the muscles of the trunk.
Since during this training you are in an unstable position, as your muscles come under constant pressure to keep the balance, the additional load can correct problem areas quickly.
We have prepared for you a few simple exercises with fitball, you can perform at home. Make them regularly, and excellent physical shape, good mood and beautiful figure will be provided to you.
Exercise №1: Twisting (crunches) or vigorous movement to press
Sit on a fitball, making slow steps forward so that in the end the ball firmly in contact with your lower back. Put your hands behind your head, drawing the face and eyes to the ceiling. Raise the head and upper torso. It is important to remember that during this exercise, the buttocks must be compressed, and the abdominal muscles are tense. Repeat this movement several times until you feel fatigue in the abdominal muscles.
Exercise №2: Plank with steps
The classic exercise "bar" refers to the most popular and effective exercises for the press, because it involves all the major muscle groups. In this variation, emphasis is placed on the bent elbow located on fitbole, wherein the movement of the legs resembles steps climber. Put your elbows on the ball so that your elbows are just below the shoulders and elbows form a right angle. For the convenience of fingers can be folded lock. Keep the torso upright, keeping the balance on the ball. Alternately takes a step in the direction of the ball first, right foot, returning it to its original position, and then left. While driving, try to fix the well hips and shoulders. Hips hold parallel to the floor of the trunk muscles should still be in constant tension.
Exercise №3: Transfer of a sword or sitap press in the form of letter "V"
Exercise with fitball is similar to the classic version of "sitap-press" for media training. Lying on your back, stretch your arms behind your head and firmly grasp the fitball with his feet. Lift up the ball using the feet, while stretching out towards the hands. Picking up a fitball, take his head, leaving out the legs. Continue pass the ball from the hands to the legs and back, alternately dropping his hands and feet on the floor.
Exercise №4: Slipping or Roll outs
Kneel facing the fitball and place your hands on the ball. Without changing the position of the knees, begin to slowly roll back the ball away from you as far as possible. Your chest should be parallel to the floor, and the muscles of the torso to remain in constant tension. Taking a break, roll the ball back to himself, returning to the starting position. Secure the hips during this exercise, not allowing them to sag. Repeat the movement several times.
Exercise №5: Touching heels
This exercise resembles a double twisting or "suitcase". Sit on the floor, leaning on the tailbone, and stretch your legs. Fitball firmly wrapped around my feet, lean back about 45 degrees. Bend your knees and zoom in as far as possible the ball to his chest while touching the heels of both hands. Continue, do not forget to keep your back straight and chest up.
To achieve maximum results, repeat every five exercises, at least twenty times, and completely full set of exercises three or four times.