Sometimes it happens to even the most ardent fitness enthusiasts that after many years of non-stop training in the gym, they get tired of the usual exercises with weights and get another training device. They often reach for the fitball, which primarily serves to increase muscle strength, while also improving balance, coordination and posture. Of course, it is also suitable for beginners. The Fitball ball is an excellent accessory, as it can be used in the gym, outdoors or in the home’s living room. After finishing the exercise, we put it away or use it to sit in front of the computer. The ball will help you stay upright and upright (with core exercises), strengthen your butt, arms, legs, etc. When choosing a fitball, pay attention to its size, which should be in proportion to your height. Only with the right ball will you engage not only the target muscles during your workout, but also all the stabilizing muscles that are the foundation of a stable and upright torso, as they help you control the movements of your spine, prevent injuries, and look more beautiful and fitter at the same time! When exercising with a fitball, pay attention to the perfection of the execution, so move slowly. But once you’ve mastered the movement, you can increase the difficulty of the exercise.
Some exercises for the butt:
First, lie on your back and place your feet on the ball, and keep your hands on the floor next to your body. Once you are stable, raise and lower your pelvis while contracting the muscles in your legs and buttocks. If you want to increase the intensity of the exercise, you can try keeping one leg vertical and lifting the pelvis with only one leg. In the second exercise, the position of the body is the same: lie on your back and place your hands next to your body; the feet are on the ball, and the feet should touch. Raise and lower your pelvis in this position. Use the muscles in your legs and buttocks in this exercise as well. Try to do fifteen repetitions of the first and second exercises. The last and most difficult exercise is lifting and opening the legs on the ball. Stand on your hands, and rest your torso on the ball. Make sure that the back is as straight as possible, the back is activated, and the shoulder blades and the torso are firm. Once you are stable, alternate lifting and spreading your legs at least ten times. Make sure that your legs are extended so that you don’t slouch in your back, and your abdominal muscles are activated and executed to use the gluteal muscles. Do 20 repetitions of each exercise, at least 3 sets, and take a minute break in between. Remember to drink water during exercise (while resting) and breathe properly.
Let’s go, action!
Your trainer Gina