Exercises with a gym ball a collection of universal activities for beginners and not only. Experienced sports enthusiasts will also appreciate the numerous advantages of this type of training. Here are exercises with a ball, thanks to which you will take care of all parts of the body!
Fitness with a ball – advantages and effects
The great advantage of fitball, or exercise with a gym ball, is its affordability. This is a form of activity that is for everyone – from seasoned sports enthusiasts, to beginners, to those struggling with injuries or back pain. The health-promoting properties of training with a ball will also be appreciated by the elderly. As you can see, it doesn’t matter what group of exercisers you belong to. Fitball meets the expectations of each of them!
What are the effects of fitness with a ball? Although at first glance such exercises may seem like just fun, in fact they allow you to engage virtually all the muscles of the body – even those that are not used too intensively on a daily basis. The fitness ball forces the muscles of the pelvic floor, thighs, shoulder abdomen and even… the head, among others. In addition, when practicing fitball you can improve such important aspects as motor skills, coordination of movements or mobility.
Fitness with a ball is an extremely wide range of benefits – provided you choose your set of exercises properly. Below are examples of activities to keep in mind when it comes to training with a gym ball.
Fitness with a ball – exercises for the spine
Exercise 1:
- Lie on your stomach on the ball and extend your arms in front of you.
- Slowly lift your chest so that your head, neck and spine form a straight line.
- The exercise consists of 3 series of 10 repetitions.
Exercise 2:
- Lie with your back on the ball so that it supports your head and back.
- Bend your legs at the knees spreading them about hip width apart.
- Straighten your left leg at the knee and hold this position for 5 seconds, then change legs.
- The exercise consists of 3 series of 8 repetitions.
Fitness with a ball – abdominal exercises
Exercise 1:
- Lie with your back on the ball so that it is between your shoulder blades.
- Tighten your abdomen and buttocks, while bend your knees at a 90-degree angle.
- Stretch your arms upward and perform trunk twists.
- The exercise consists of 3 series of 10 repetitions.
Exercise 2:
- Lie on the floor with your feet facing the fitness ball, and embrace the device with your calves.
- Gradually lift your legs with the ball until you feel maximum tension in your abdominal muscles, and then slowly lower your legs.
- The exercise consists of 3 series of 6 repetitions.
Fitness with a ball – exercises for thighs and buttocks
Exercise 1:
- Lie on your back, rest your heels on the ball, and bend your knees at a 90-degree angle.
- Slowly roll the ball, moving it toward your buttocks, and then push the ball back to the starting position.
- The exercise consists of 3 series of 8 repetitions.
Exercise 2:
- Lie down in an identical position to the previous exercise.
- Move your left leg to the center of the ball, while put your right leg over your left leg, over the knee.
- Raise your hips so that your body forms a straight line, then tighten your abdominal muscles and buttocks, holding in this position for about 3 seconds.
- Return to the starting position and change sides.
- The exercise consists of 3 series of 4 repetitions each.
main photo: unsplash.com/mr lee
