Fitball exercises for slimming the abdomen and shaping beautiful buttocks

Among the budget options for weight loss aids, an important place is occupied by a fitball or a Swiss ball – he comes first. The second and third places are shared by the hoop and rope. It is believed that exercises with the ball can most effectively start the process of burning fat, straighten your posture, and get rid of many problems with the spine. Acquisition of a fitball for a family – it is a true entertainment for kids, a game organizing tool, a slimming helper for both women and men. Consider the best fitball exercises for losing weight on the abdomen, buttocks and hips.

How the fitball helps you lose weight: the benefits of exercising on the ball

Fitball or Swiss ball was invented by Susan Kleinfogelbach, a physiotherapist, for the purpose of doing gymnastics with people after spinal injuries and damage to the central nervous system. The ball was used for training the vestibular apparatus, strengthening the muscular corset, stabilizing the coordination of movements and other therapeutic benefits for the rehabilitation of patients.

Read also: Postural disorders and exercises to help correct them

As it spread, fitball also conquered the sports world, making it much easier for obese people to lose weight. It has also become popular for pregnant women to strengthen the pelvic floor to facilitate labor.

Pros of exercising on a fitball:

• formation of an ideal posture;
• increased muscle tone;
• increasing the endurance of the body;
• increased muscle strength;
• emphasis on the development of balance, the work of all the muscles of the body;
• provides flexibility of the back muscles, their strengthening and endurance;
• getting rid of back pain with a sedentary lifestyle;
• fitball for the press forms relief on the body;
• easy weight loss with minimal time;
• general metabolism and metabolism of fat cells is activated.

Fitball exercises help keep the body in good shape, actively burn fat and lose weight without problems, building muscle mass instead of fat.

Read also: 3 quick ways to remove the crease under the buttocks

How to choose the right fitball for weight loss

How  and any sports equipment, a fitball will bring maximum benefit, provided that the model is correctly selected in terms of size and material.

It is believed that it is necessary to choose a fitball for weight loss according to your height: 152 cm and below – ball 45 cm in diameter, for height 152-164 cm – the fitball should be 55 cm, for height 164-180 cm – 65 cm, and over 180 cm – ball 75 cm.

If you try the fitball back in the store and sit on it, pay attention that the legs form a right angle – in this case, the ball suits your height and build.

Also carefully sniff the fitball, it must be made of quality material, without a strong odor. If the smell coming from the ball is too strong and unpleasant, this is a sure sign of poor quality of the product and subsequent poor training with it.

Read also: The best fitball exercises for weight loss and muscle strengthening

Best Fitball Exercises for Weight Loss

Ball Stretching

• Home position. Sit on the fitball and move your feet forward so that the ball rolls to the middle of your back. Legs should be bent at the knees.
• Lean on the fitball so that your torso is on the same level as your knees. Put your hands behind your head and stretch towards the floor, repeating the roundness of the ball.
• How to return to starting position: Place your hands behind your head and lift your head and shoulders off the ball while rolling it towards your buttocks.
• Repeat 8-12 reps.

Fitball Abs Workout

• Home position. Lie down near the ball and place your knees bent on it. Place your hands behind your head. You can also grab the leg of the table with your hands if you have no experience in doing the exercise yet.
• Fix the fitball with your heels.
• Slowly on the exhale, pull your legs with the ball towards you. At the same time, the buttocks should rise.
• Hold in this position and lower the ball to the floor, relaxing your legs but not relaxing your abs.
• Repeat 8-12 times.

Roll bridge

• Home position. Lie on the floor and bend your knees slightly. Place your feet on the fitball, resting your heels. Place your hands palms down near your torso.
• While inhaling, lift your pelvis up and rest your feet on the fitball.
• As you exhale, tighten your abs and buttocks, lifting your pelvis and lower back up.
• Hold for 5 breaths in this position.
• Return to the starting position lying on the floor with your heels resting on the fitball.

Leg extension and flexion

• Home position. Lie on the floor and rest on bent arms. Hold the fitball between your ankles, bend your knees.
• As you exhale, lift the fitball. Legs in relation to the floor are placed at an angle of 45 degrees.
• Return to starting position.
• Repeat 8 times.

Fitball push-ups

• Home position. Lie on your stomach on the fitball and rest your palms on the floor.
• Move forward on your hands so that the fitball is located under the hips or shins.
• Spread your elbows out to the sides as you do push-ups.
• Perform 8 push-ups, resting on the fitball.

Lateral lift of the body, leaning on the fitball

• Home position. Rest your right knee on the floor, and your torso – on fitball. Stretch your left leg to the side and straighten it, touching the toe of the floor.
• Raise your hands to your head and touch the back of your hand to your forehead.
• As you exhale, lift your torso to a vertical position, but keep your thigh on the ball.
• Return to starting position.
• Perform 5 lifts.

Fitball exercises for weight loss are simply necessary for burning fat on the abdomen and hips. With the help of fitball exercises, ideal buttocks are formed and fat is removed from the legs. The enormous benefits of training with the Swiss ball will be noticeable after just one month of regular training with the ball.