Exercises to lose weight belly on the ball. How to choose a fitball?

To benefit from exercise wasMaximum, you need to review and improve your diet, as well as reduce the number of calories consumed. If running, cycling, swimming or going to the gym for some reason are unacceptable, then you can try this kind of fitness, like gymnastics on fitball. Regular physical activity + low-calorie diet will not only help you lose weight, but also reduce the risk of chronic diseases such as heart disease and diabetes. Exercises for slimming the abdomen on the ball help strengthen the muscles of the lower and upper abdominals. For classes you will need a ball, a flat surface and a rubber mat.

What is fitball?

Шары для упражнений имеют много названий, в том including yoga-ball, stability ball, swiss ball, and fitball (75, 65, 55 - standard sizes). This air-filled vinyl ball is made of elastic and durable latex. This equipment is great for any home workout, as well as for training in the gym.

Fitball selection

How to choose a fitball?Ideally, the knees should be bent at an angle of 90 degrees, and the hips should be parallel to the floor when you are sitting on the ball. It is desirable that the ability to adjust the elasticity to improve the quality of balancing and, as a consequence, more effective training. Ball fitball must match growth. For beginners, older people and those who led a sedentary lifestyle for many years, it would be better to look at a large soft fitball. You can buy the ball in sporting goods stores, and many online resources are involved in their sale. When buying, it is important to make sure that the fitball is made from high-quality latex, in this case the ball will deflate very slowly when piercing, which is important for the safety of the user. If you do not know how to choose a fitball, then you can consult with the store employee, who will describe in detail all the advantages and disadvantages of a particular product.

Fitball Exercises

With the help of a fitball you can work out slantingabdominal muscles and lower back muscles. It can also be used during strength or fat burning cardiovascular exercises. Aerobic exercises help to actively burn calories and strengthen the cardiovascular system.

Safety and maintenance

Durable and reliable ball fitball will serve as faithand true for many years, if you take good care of it. When choosing, consider your height and weight. Before use, you must carefully read the instructions and follow the recommendations. The ball should be used exclusively on a flat horizontal surface. If classes are held outdoors on the ground, then you should avoid places where there are stones, sticks or other sharp objects that can cause wear or damage to the ball. You can wash it with soap and water. For stability when exercising, arms or legs should be shoulder-width apart.

Benefits of using fitball

Exercises to lose weight belly on the ball canto be quite effective, since the need to maintain a balance leads to the activation of a larger number of abdominal muscles. During exercises with a fitball, a certain instability is created, which causes the abdominal muscles to contract more strongly. Another important advantage is versatility. Exercises with a fitball will easily fit into any workout, they are perfectly combined with cardiovascular exercise (jumping rope, running in place, climbing stairs, and so on). This combination will help to quickly get rid of unnecessary folds at the waist.

Universal equipment

Do not forget to warm upbefore training for 3-5 minutes at the beginning and stretching at the end of the training. Important advantages are low cost, additional muscle involvement, a wide range of movements. Just sitting on the ball, you can stabilize the muscles, eliminate back pain and improve posture. During many exercises, including dumbbells, fitball can be an excellent alternative to the chair and gymnastics bench. Occupations on a ball can include a huge amount of exercises.

Exercises to lose weight belly on the ball

one.Starting position: lying on the floor face up, arms to the side, the ball is clamped between the calves and hips, knees slightly bent. A lighter option involves lifting your hips up to a distance of 10-15 cm from the floor and keeping your legs in this position for 1 second. Then omit, do 15-20 reps. To complicate the exercise, you need to keep your neck in line with your back, slightly lifting your head and shoulders from the floor while lifting your hips. Hold for 1-2 seconds, then lower the upper and lower body simultaneously.

2Starting position: kneel down, legs about shoulder-width apart, place the ball in front of you and put your fists on it. Leaning forward, gradually move the support from the palms to the forearms, straightening the knees and stretching in a straight line, hold in this position for 1 second, then make a smooth rollback. A simpler option involves bending the hips and a slight lunge forward. In a more complex version, the balancing time can be increased to 30 seconds.
3Starting position: sitting on the ball, legs bent at the knees, arms crossed behind the head. Bend the torso forward, touching the knees with the chest, then gently lean back, pressing the lower back to the ball. Make 15-20 reps. To make the exercise easier, you need to place your legs wider than shoulder-width apart, for greater stability, and to cross your arms over your chest. Exercises to lose weight on the ball can be complicated by alternately raising the legs.
four.Starting position: standing on all fours, the ball under the belly. Moving forward on the arms is accompanied by rolling the ball under the hips and legs, the press is tense, and the body stretches in a line from head to toe. Hands at this time on the floor, feet on the ball. Then knees bend and pull up along with the ball alternately to the right and left shoulder. Hold the position for 1 second, then roll back, repeat to each side 10-15 times.
five.Starting position: standing on all fours, legs together, the ball under the hips. Balancing on the hands, pull the body in a line from head to toe. In a position where the ball is at the level of the abdomen, alternately lift the hips up to the ceiling. Hold for 1 second, then lower. It will be enough 15-20 repetitions for each leg.

Flat tummy meal plan

With the help of fitball alone, it will not be possible to reach a flat tummy, all physical efforts must be accompanied by proper nutrition. Approximate daily meal plan:

• Breakfast.Unsweetened cornflakes or puffed rice, a glass of skim milk, fried or raw unsalted seeds, canned pineapple in its own juice, or 2 tbsp. l raisins, or 2 prunes.
• Snack. Green apple or grapefruit.
• Dinner. Steamed tuna with cheese, tomatoes and stewed carrots.
• Snack. Smoothies made from skimmed milk and frozen unsweetened blueberries (strawberries or peaches), chopped in a blender. You can add some flaxseed oil.
• Dinner. Chicken or turkey, grilled with slices of red potatoes, watered 1 tsp. olive oil, or with brown rice and steamed vegetables.

Note: With this diet, it is important to ensure that the weight of food at a time does not exceed 200 grams.