20 Super Effective Fitball Exercises for Your Home Workout

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

How to get in great shape with the help of a fitball? We have prepared 20 ball exercises that will help you become the owner of a beautiful figure.

So what can you do with this bulky bouncy ball that takes up so much space at home?

In fact, a fitball (as this ball is called) is a great tool for keeping your body fit. You do the exercises in a wobbly position, which forces you to also maintain balance. And this is an additional load on the muscles.

By the way, exercises with the use of balls are often performed by athletes during the rehabilitation period after injuries. This is because the ball helps to reduce stress on the muscles and spine compared to normal exercise.

Before we move on to training, let's decide on the size of the ball that will be comfortable for you to work with.

Most balls come in three sizes:

• 55 cm - for those who are 150–160 cm tall;
• 65 cm - for those who are 160–170 cm tall;
• 75 cm - for those who are 170-200 cm tall.

Based on this list, you can choose the appropriate one. Or there is another validation test that can help you determine the ideal ball size for you. All that is required of you is to sit astride the ball. If your thighs and shins form a right angle, then the size of this ball is right for you.

When performing the exercises that we will discuss next, determine the number of repetitions and approaches depending on your level of fitness. We recommend doing 3-5 sets of 10-20 repetitions of each exercise. Start small and then build up the load.

Ready? Go.

Lower body exercises

This group of exercises is designed to work out the main muscles of the legs.

1. Overhead Squats

This exercise is based on regular squats, the only difference is that you hold the ball above your head with outstretched arms.

2. Squats against the wall

In this exercise, the ball is used to support the back. During the exercise, he should move from the waist to shoulder level.

3. Squeezing the ball with the hips

It may look funny, but the exercise works great for the muscles of the hips and lumbar region. Squeeze the ball to keep your balance. Hold this position for 30-45 seconds.

For this exercise, it is better to use a smaller ball than a regular one.

4. Raising the pelvis

Lie on the floor with your arms extended perpendicular to your body. Place the lower leg and heel on the ball. Using your abs and glutes, lift your hips off the floor. You will find yourself in a wobbly position, so use your outstretched arms to maintain balance.

Exhale and slowly bring your knees to your hips so that your feet are on the surface of the ball. Hold this position for a second, and then inhale and stretch your legs back. Always keep your hips on weight to give maximum load to the muscles of the buttocks.

5. Squats holding the ball in front of you

This exercise works simultaneously the muscles of the arms, abs and legs.

6. Lunges with the ball

When performing this exercise, make sure that the knee of your on the floor does not go beyond the level of the toe. To maintain balance, you can hold onto a support (for example, a chair).

7. Reverse hyperextension

Upper body exercises

This set of exercises works the muscles of the arms and shoulders.

8. Push-ups

These aren't just push-ups that you might be used to. This is a complicated version of them, because you have to keep balance.

9. Plank

Unlike the usual plank, which is performed on the floor, this version of it puts even more stress on the shoulders and arms. Hold the position for at least 30 seconds if you can.

10. Back crunches on the ball

During this exercise, I recommend placing a towel under your knees to avoid pain.

eleven. Hyperextension

Yes, and this is an effective exercise that can be done on a ball.

12. Triceps flexion

13. Spire

This is a difficult exercise. It is recommended to perform it already when you have gained a certain physical shape.

Exercises for the torso

This set of ball exercises aims to work the muscles of the trunk.

14. Exercise on the press

In the top position, linger until you count to five, and then slowly lower yourself. The number of repetitions is 6-10 depending on your training.

15. Jumping on the ball

Don't worry, you literally don't have to run on the ball, although this exercise will also make your heart beat faster. All that is required is to sit on the ball, lower your heels to the floor. And then quickly raise and lower your knees to jump as high as possible.

Caution: This exercise uses your abs, not your leg muscles. You don't need to get up, you just need to raise your knees.

Try to maintain a moderate pace for 2-5 minutes. Believe me, it's not that easy.

16. Shifting the ball from hand to foot

17. Pulling the knees to the stomach

Starting position as in push-ups. Only instead of bending your elbows, tuck your knees under you and straighten your legs back.

18. Raising the knees while lying on the ball

During this exercise, you need to strongly press your knees to each other so that your legs do not diverge. To avoid pain, pinch a towel between your knees.

19. Exercise for the oblique muscles of the torso

Sit directly on the ball. Hands behind your head. Bring your legs together and lower your feet to the floor. Then, at the same time, take your legs to the right, and turn the body to the left. Do 12-15 reps for each side.

20. Bends to the side with the ball

It is helpful to end your abs with a stretch. Place your feet shoulder-width apart, hold the ball over your head, and keep your back straight. Bend over and bring the ball to the outside of your left leg. Keep your back straight when you bend over. Pick up the ball again and lower it to the right side.