The best fitball exercises for weight loss and muscle strengthening

There are a lot of different exercises aimed at strengthening a particular muscle group. Today we will focus on fitball exercises that will be useful for those who want to lose weight or just keep themselves in good shape. Therefore, if you have a fitball lying around at home, it's time to use it for its intended purpose. If you did not find such inventory, estet-portal.com recommends purchasing it – because with its help you can effectively strengthen the muscle groups of the back, arms, buttocks and back of the thigh.

Plank on a fitball to strengthen the abdominal muscles

Fitball plank: option 1

Place your forearms on the fitball with your shoulders over your elbows, fingers crossed, feet together or hip-width apart, knees bent, hips down, and your entire body in a straight line.

Inhale and prepare to exhale as you straighten your knees and hips into a plank position. Hold on for a few breaths. Exhale and lower your knees to the starting position.

Fitball plank: option 2

This exercise is not easy to do, but it is worth it. You need to put your feet on the fitball, while your hands should be on the floor – directly below the shoulders. From this position, you need to rise so that your body forms a kind of hill. At the same time, you must pull the fitball towards you with your feet.

Fitball plank: option 3

To tighten and strengthen the deepest abdominal muscles, it is difficult to find a better exercise than this. To perform this exercise, you need to take the starting position, as in the previous one, however, your legs should be extended on the fitball when you pull it towards you.

Fitball plank: option 4

Let's use our knees! Start in a plank position. In this case, the fitball should be located under the shins. The body forms a straight line from the shoulders to the ankles. Breathe out. Pull the fitball to your hands, bending your knees towards your chest. Breathe in. Return the ball back and return to the plank position again.

2. Circular movements of the legs.

This fitball exercise is also a great core workout. To perform the exercise, lie on your back, put the fitball between your legs. Raise your legs up so that your feet are facing the ceiling. Then lower them in a circular motion with the fitball between your legs.

3. Corkscrew

This fitball exercise is also good for the abdominal muscles. Starting position – like push ups. Hands should be on the floor, and legs – lie on the fitball. Turn your body to one side, crossing one leg over the other, and then put it on the fitball. Try to do 10-20 of these exercises for each leg.

4. Back Stretch

Already by the name you can guess that this fitball exercise will help not only the core muscles, but also the back. To begin, sit on a fitball, stretch your legs in front of you shoulder-width apart. For balance, draw in your stomach and raise your arms up. Now begin to slowly lie down on the fitball with your back. Then return to the starting position.

"Control of energy flows through the spine"

5. Boat Pose

This fitball exercise will help strengthen your core muscles and increase your lung capacity. Sit on the floor and take the fitball in your hands. Then take your back back, straighten your legs. To engage your lower back, you need to put your weight on the front of your sitting bone, not the back. Raise your legs and for three breaths and exhalations, maintain the accepted position. Relax and repeat exercise 3 – 5 times.

"Easy 4-week weight loss workout"

Some of the above exercises may seem particularly difficult. Remember that it's not worth tormenting yourself – it is possible and necessary to increase the load gradually – moderation is important in any business. Main – consistency and positive attitude! Follow our updates – and you will learn about many different exercises that may be right for you!