Fitness ball exercises you can do at home

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It takes approx. 4 minutes to read this article

Exercising with a fitball is a great way to improve your fitness, strengthen your muscles, increase your flexibility and coordination. Fitness instructors believe that the Swiss ball has a huge advantage over other exercise equipment. See what exercises with fitball you can do at home!

Exercises with a fitness ball – benefits

The ball supports stretching and promotes faster muscle relaxation, it makes you increase your range of motion. You can only sit on the ball with a straight back, so fitball helps to maintain proper posture, eliminates tension and prevents back pain. Fitness instructors have hundreds of different exercises to offer with its use: for improving strength endurance, coordination of movements and strengthening abdominal muscles. Classes with a Swiss ball often accompany stretching and even yoga. 

Exercises with a fitness ball – examples

You do not have to immediately look for an instructor to start exercising with fitball. Just buy the right ball and you can start exercising at home! A little hint: the key to effective exercise is to choose the right diameter of the ball. If you are up to 1.6 m tall, the ball should be 60 cm. For taller people, a ball with a diameter of 75 cm is recommended.

Exercise 1

Lie on your back on the mat and place your feet on the ball. If necessary, support the ball with your hands so that it does not escape to the side. Bend your legs at the knees and pull them maximally to your chest, rolling the ball with your feet towards you. Return to the starting position. Perform 12 repetitions.

Exercise 2 

Position your body in a plank position with your feet resting on the ball. Bend the right leg at the knee and draw it to the chest. Return to the starting position and perform the same movement with the left leg. Repeat this exercise 12 times.

Exercise 3

Position your body in a plank position, as in the previous exercise. Lift your pelvis up so that your hips and thighs are in one line. Tighten the abdomen and buttocks. Hold this position for a few seconds, then return to the starting position. Repeat this exercise 12 times.

Exercise 4

This exercise effectively relaxes the muscles of the spine and helps maintain proper tension in the abdominal muscles. Stand against a wall with your feet shoulder-width apart and your feet in a V-shape. With your back against the wall, press the ball against the wall and do a squat with your knees bent outward. Return to the starting position. During the exercise, roll the ball up and down the wall.

Exercise 5

Stand straight, arms with the ball extended in front of you. At one time, perform a squat, holding the ball in front of you. On two return to the starting position. Repeat 12 times.

Exercise 6

Lie on your back with your calves on the ball. Put your hands behind your head. Lift your trunk slowly at once, but do not let the upper part of the lumbar region move away from the ground. Keep your abdominal muscles tight while performing the exercise. On the count of two, return to the starting position. Do 12 repetitions.

Exercise 7

Lie on the floor, arms extended along the torso. Clench the ball between your calves. Lift the ball off the floor, squeezing it firmly with your legs. Hold at the top for a few seconds and return to the starting position. Perform 12 repetitions.

Exercise 8

Lie down on your side. Clench the ball between your calves. At the same time lift your torso and legs up. Hold for a few seconds and return to the starting position.

Exercise 9

Assume an inverted plank position with arms bent at elbows at 90 degrees. Press the ball firmly between your legs. On one occasion lift your legs as high as possible, on the other return to the starting position. Repeat the exercise 12 times.

main photo: unsplash.com/mr lee

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