Fitball exercises in pictures: Many do complex exercises with fitball.Fitball for women And men, fitball exercises for pregnant women ,as well as advice on choosing a fitball and a description of its advantages over other sports equipment.

Fitball a word very close in sound to the word fitness, conquered the whole world. The one difference in the ending, however, gives it a whole new meaning. This term refers to a direction in gymnastics that combines aerobic and strength training using a special gymnastic ball. The name comes from the English words, fitness and ball, and fitness instructors claim that exercising with a fitball improves muscle tone while strengthening bones and joints. This is the only device that allows you to get a similar effect.

When a person sits on a chair, the intervertebral discs receive 30% more load than when he is in a standing position. The intensity of the load increases many times when the body position is incorrect and when the posture is impaired. This in turn complicates the breathing process and interferes with the normal functioning of internal organs. The spine takes on most of the burden, but the strength and tone of the back muscles decreases. Probably everyone will guess that this is how the muscle balance is disturbed, causing pain in the back and lower back. Also, an increase in the load on the vertebral discs can create real preconditions for the development of a hernia.

Bridge on fitball

Sit on a fitball . Stepping your feet forward, roll the ball under your shoulders and shoulder blades. Knees bent and positioned above the ankles, feet shoulder-width apart, position your arms as comfortably as possible, body parallel to the floor.

Lower your hips. Then, contracting the muscles of your buttocks and the back of your thighs, lift your pelvis until your body forms a straight line from your shoulders to your knees. Hold for a few seconds and lower your hips again.

Torso turns on a fitball

Fix yourself on the ball in a “bridge” position, so that only your upper back (shoulder blades) touches the ball. Feet are firmly planted on the floor, shoulder-width apart, knees bent at right angles. The arms are straightened above the chest and clasped.

Rotate your upper body to the left and right while maintaining a stable position, keeping your body parallel to the floor. Make sure to keep your legs still, your knees bent at right angles, and your feet firmly pressed to the floor. During movement, the arms are straightened above the chest and clasped. . You can straighten your arms in front of you, holding additional weights in your hands.

Plank on fitball

Place your elbows and forearms on the fitball to form a right angle. Keep your body straight, resting on your forearms and toes.

Slowly rotate the ball, first from right to left, and then in the opposite direction. Use a small radius of rotation to stay on the ball.

It is important that the lower back does not sag. Abdominal and buttock muscles, should be in constant tension, while the stomach should be pulled in, which ensures the correct position of the pelvis, tucking the tailbone inward and keeping the body straight. If the technique breaks, stop, rest for a few minutes, and repeat.

Plank, feet on fitball

Lie on your stomach . Place your elbows and forearms on the floor so that your elbows are directly under your shoulders, with the elbow joint forming a right angle.

Raise your body and keep it straight, resting your toes on the exercise ball. It is important that the lower back does not sag. The abdominal and buttock muscles should be in constant tension, while the stomach should be pulled in, which ensures the correct position of the pelvis, tucking the tailbone inward and keeping the body straight. If the technique breaks, stop, rest for a few minutes, and repeat.

Walking on your hands while lying on a fitball

Lying on your stomach on the ball , arms and legs touch the floor, head raised, look forward.

Move your hands forward, rolling over the ball with your whole body up to your shins, while keeping your body parallel to the floor. Then return to the starting position.

Ab crunches on a fitball.

Lying on your back . The fitball should be exactly under your lower back. Feet on the floor, shoulder-width apart, firmly planted on the floor. The knees are bent at a right angle. Arch at the waist so that your shoulders are lower than your chest. Hands on the back of the head, supporting the head.

As you exhale, squeeze your stomach and lift your upper body. At the top point, further contract the press to the limit and hold the tension for a “one-two” count. As you inhale, return to the starting position. Do the exercise at a slow pace. The lower back should always rest on the ball and lie horizontally.

Be sure to arch your back at the start, stretching your abs - this leads to a more complete contraction of the working muscle. It is not recommended to use additional weights.

Crunches for oblique muscles on a fitball

Place the exercise ball near a wall or other support so that when you lie sideways on it, your feet rest on the base of the wall. Lie on the stability ball on your side, on your oblique or thigh. Your body should be one straight line from the back of your head to your feet. One hand behind your head. For stability, you can grab the fitball with your lower hand.

Raise your upper body upward, fully contracting your obliques at the top of the movement. Hold for 1-2 seconds. Slowly lower yourself down. Repeat. After completing the set, switch sides. You can make the exercise more difficult by holding dumbbells in your hands or wearing weights on your wrist.

Lowering legs to the sides with the ball

Lying on your back, legs raised vertically up and slightly bent at the knees. Grasp the ball with your feet, holding it tightly. Arms to the sides, palms on the floor. During the exercise, the shoulder blades and palms remain firmly pressed to the floor.

We lower our legs alternately to the left and right sides, maintaining the original position of the legs and arms.

Passing the ball

Lying on your back. Stretch your arms behind your head, grab the ball with your feet, holding it tightly.

Lift the ball up with your feet while raising your arms towards the ball. Taking the fitball in your hands, lower it behind your head while lowering your legs. Continue passing the exercise ball from your hands to your feet and back. To make the exercise easier, bend your legs at the knees.

Fitball push-ups

Support, lying down, hands on fitball at shoulder width. Don't lower your head.

You can perform push-ups with the ball against the wall, which will make the exercise easier, or you can rest your hands on the floor and place your feet on the ball.

Push-ups on two balls

Place two balls near the wall at some distance, or so that they lightly touch each other. Assume a lying position with your hands resting on the middle of both balls respectively.

As you inhale, slowly bend your arms, lowering your chest towards the ball, then as you exhale, return to the starting position. Maintain a natural arch in your lower back throughout the exercise.

Arm raises for the chest muscles on two fitballs

Place two balls on the floor so that they touch each other. Place your elbows and forearms on both exercise balls, respectively, so that your elbows are directly under your shoulders, with the elbow joint forming a right angle. Keep your body straight, resting on your forearms and toes. Feet shoulder width apart.

As you inhale, slowly spread your arms, resting on your forearms and maintaining a right angle at the elbow, and lower your body towards the ball, then as you exhale, return to the starting position. Maintain a natural arch in your lower back throughout the exercise.

Squats with fitball

Stand with your back to the wall , pressing a gymnastic ball to her. The lower back is pressed tightly against the ball. The legs are slightly placed forward, shoulder-width apart.

Tighten your abs and begin squatting vertically down until your legs are parallel to the floor. Do not sit deeper as this can damage your knees. Focus on maintaining tension in your buttocks and thighs as you slowly rise up to the starting position.

Use dumbbells or try doing squats with an exercise ball with one leg off the floor.

Lying on your back, arms straightened to the sides, palms facing down and pressed to the floor. The legs are straight and placed on the fitball, the feet are pulled towards themselves (you should rest your heels and calves on the ball).

Tightening the abdominal muscles and buttocks, we raise the pelvis, bending the knees, and roll the ball towards ourselves. Then, without lowering the pelvis to the surface, we roll the ball back. Roll the ball, resting on it only with your heels.

Lunges with ball in hands

Stand straight with your feet shoulder-width apart. The arms are slightly bent at the elbows and fix the fitball above your head.

As you inhale, step forward with your left foot about 70 cm, leaving your right foot behind on your toes. Slowly sit down, almost to the floor. Both knees bend to a right angle. Return to the starting position and repeat the exercise with the other leg. The back is straight, do not lean forward, look forward.

When lunging forward, the front foot is placed on the heel. At the bottom point, the angle of the knees is strictly 90 degrees, do not allow the knee of the front leg to go beyond the toe while lowering down (you can damage the knee).

Hyperextension on a fitball (lumbar)

Lying on your stomach on the ball, legs straightened, toes resting on the floor, arms crossed behind the head, no pressure on the back of the head. The body is lowered down, the back is straight, always look forward.

Gymnastics and aerobics with an orthopedic ball heal the body. Strength and static-dynamic practices with a fitness ball and other equipment can diversify your training, burn calories and strengthen muscles. When performing strength training, the fitball acts as a support and includes stabilizer muscles in the process. For those who prefer, it helps to work the deep muscles and increase the overall load by 20%. When stretching, it relieves muscle tension and relaxes the body. The following fitness exercises with a ball are suitable for women and men of different fitness levels.

Bridge for buttocks with expander

1. Lying on the mat, place your heels on the ball.
2. Place the expander over your hips and hold it with your hands along your body.
3. Rhythmically lift your pelvis up, overcoming the resistance of the tourniquet.

General strengthening fitness with fitball

Before moving on to intense exercise, tone the muscles of your back and arms.

1. Lower yourself onto the ball with your stomach, holding the dumbbells in front of you in your palms.
2. Raise your arms up parallel to the floor, then move them behind your back, turning your wrists up at the end point.
3. Return to the IP in reverse order.
4. As you become more proficient, increase the number of takes up to 12-15 times.

Dynamic workout with fitball for men

Exercises with the ball work out the shoulders, arms, abs, and legs.

Jumping

1. Hold the sphere in front of you.
2. Squat down and jump up while stretching your arms up.
3. Land softly in a half squat.

Tosses

1. In a lying position, bend your legs and hold the circle in front of you.
2. Pull your shoulders towards your knees, and throw it up as you lift.
3. Catch the ball while moving backwards.

Lifts.

1. Lie down so that the fitball is under your pelvis.
2. Bend your legs, bring your heels together and lift them at a pace horizontal to the floor.

Do 15 presses in 3-4 sets.

Fitball exercises for men in video format:

Strength complex with fitball at home for advanced people

For the spine and abs

1. Lie flat on your back with a ball between your ankles.
2. Raise your legs first vertically, then lift your lower back and pull them forward until the ball touches the floor behind your head.
3. Pause on your shoulder blades and slowly unwind.

Large ball frog technique for legs and hips

Work at a fast pace without rest.

1. Sit on top of a latex circle, position your legs as wide as possible.
2. Place your hands on it from behind and take 2 steps forward.
3. When your shoulder blades touch the surface, straighten your knee and elbow joints.
4. Make sure that the top of the body is on the projectile. Freeze for a second with your head hanging down.
5. Using the movement of your shoulders, roll it back and straighten up. (20 times).

Exercise with a fitball for the lower back, abs, triceps

1. From a lying position, place your feet on the ball.
2. Lift the middle of the body while simultaneously lifting the bent leg.
3. Shift your body weight to your shoulder blades and bring your knee towards your face.

Return to starting position and repeat 15 times for both sides.

Push-ups for deltoids and arms on a fitness ball

1. Flip onto the ball, place your palms on the floor.
2. Now roll it under your shins and press your leg lifts into the surface.
3. Raise your pelvis so that your figure resembles the letter V.
4. From this position, perform a series of push-ups.

Training with an orthopedic ball for the waist and oblique muscles

1. Place your shoulder blades on the sphere, bend your knees at an even angle.
2. Hold dumbbells or a medicine ball weighing 3 kg in front of you in straight hands.
3. Turn your entire body to the right, then to the left. For each side do 15 takes each.

Raises for hamstrings, calves and core muscles

1. Stand next to the sphere, bend over, clasp it with your hands.
2. Roll onto your fingers and lift up in a quick rhythm in unison with your arm movements.
3. Standing on tiptoes with the ball raised above your head, hold for 2 seconds.

A fitball is an inflatable rubber ball with a diameter of 45-95 cm, which is used in fitness to work on muscle tone. We offer you a unique selection: 50 exercises with a fitball for all problem areas in visual animation! Thanks to the proposed exercises, you can strengthen the muscles of the arms, abdomen, thighs and buttocks, improve your figure, and get rid of sagging and cellulite.

What are the benefits of training with a fitball:

• strengthening the abdominal muscles, arms, legs and buttocks
• burning calories and accelerating fat burning
• strengthening the deep abdominal muscles and muscular corset
• improving posture and preventing back pain
• fitball is a simple and affordable equipment for everyone

Before moving on to the list of exercises with a fitball, let's remember how to properly exercise with a rubber ball so that the workout is effective and high-quality. We offer you 10 useful tips for training with a fitball at home or in the gym.

Features of performing exercises with a fitball:

1. When performing exercises with a fitball, you should be focused on your muscles and feel their tension. Try to train not for speed, but for quality.
2. Use in your workout not only exercises for your problem area, but also exercises for the whole body. To successfully lose weight, you need to work in a balanced manner on all muscle groups, and not just on the stomach or just, for example, on the hips.
3. Remember that the more the fitball is inflated, the more difficult to do exercises. If you are just learning to train with the ball, do not inflate it until it is completely elastic at first.
4. If you don't know how to build a workout, then use the circular principle. Take 5-6 exercises and alternate them with each other in several rounds. The second part of the article offers specific exercise programs that can be taken as a basis.
5. All 50 exercises with a fitball that we offer are divided into 4 groups: for the upper body (shoulders, arms, chest), for the core (back, stomach), for the lower body (thighs and buttocks), for the whole body (all major muscle groups are involved).
6. Exercises with a fitball are especially effective in working on the muscular corset, so even exercises with a ball for the hips and buttocks help strengthen the abdominal and back muscles as well.
7. For most of the proposed exercises, you will not need any other additional equipment other than a fitball.
8. If you find it difficult to repeat some exercise with a fitball (for example due to insufficient balance), then either modify it into a more simplified version, or don’t do this exercise at all for now.
9. Exercises with a fitball are an excellent way to prevent back and lower back pain.
10. Read more about the benefits of a fitball, as well as how to choose the right one, in the article: Fitball for weight loss: effectiveness, features, how to choose.

50 best exercises with fitball

All exercises with a fitball are presented in GIF pictures so that you can clearly see the process of implementation. GIFs tend to speed up the process of completing an exercise, so don't try to rely on the speed shown in the images. Practice at your own pace concentrated and with complete concentration.

Exercises with a fitball for the abdomen and core

1. Crunch

2. Sit-ups (lifting the body)

3. Cross Crunch

4. Flutter Kicks

5. Russian Twist (torso turns)

6. Leg Raise on Ball

7.

Or this option:

8. Side Plank on Knees

9. Side Plank (Side plank against the wall: for more advanced)

10. Crunch Dumbbell

11. Crunch Touch Knee (Double Twist)

12. Ball Passover (Passing the ball from hands to feet)

13. Bicycle

14. Leg Raise

15. Scissors

16. Leg Rotations

17. V-Sits One Leg (V-fold with one leg)

18. V-Sits (V-fold)

19. Rollout Ball

Exercises with a fitball for hips and buttocks

20. Hip Raise (Lifting the buttocks)

21. Hip Raise One Leg (Lifting the buttocks with one leg)

22. Leg Curls (Fitball roll on the back)

23. Lateral Leg Lifts on Knees

24. Lateral Leg Lifts (Lateral leg lift: more difficult option)

25.

26. Knee to Elbow

27. Squat

28. Sumo Squat (Sumo squat)

29.

30. Squat One Leg

31.

Exercises with a fitball for the upper body

33. Incline Push-up (Push-ups on a fitball)

34. Plank

35. Chest Fly (Dumbbell fly for chest muscles)

36. Tricep Extencion (French press with dumbbells)

Exercises with a fitball for the whole body

37. Knee Tuck

38. Pick Crunch (Plank Butt Lift)

39. Side to Side Knee

40. Plank Kick (Turning the body in a plank)

41. Plank Sidekicks (Swing your legs to the side in a plank)

42. Plank Rollouts

43. Mountain Climbers

And a slower version of the climber:

44. Leg Drops

45. Superman (Superman with fitball)

46. ​​Push-ups Leg Lift

47. Leg Lift Bridge

48. Touch Leg Lift (Touching a raised leg on a fitball)

49. Skater (Skater)

50. Squat Jack

Thanks to YouTube channels for the gifs: shortcircuits with Marsha, The Live Fit Girl, bekafit, FitnessType.

Examples of ready-made training programs with fitball

If you want to practice with the ball, but don’t know where to start, we suggest you ready-made exercise plan with fitball for beginners, intermediate and advanced levels . You can practice according to the proposed scheme, gradually adding or changing exercises at your discretion.

Plan 1: Fitball exercises for beginners

Fitball training for beginners will consist of two rounds of 5 exercises in each round. Each exercise is performed 10-15 repetitions one after another. After finishing the round, repeat it in 2-3 circles. Then move on to the second round. Take breaks as required, but no more than 1 minute.

First round:

• Sumo Squat
• Superman (Superman with fitball)
• Hip Raise
• Crunch
• Lateral Leg Lifts on Knees

Second round:

• Squat Wall
• Rollout Ball
• Leg Drops
• Side Plank on Knees
• Reverse Lunge

Execution: 10-15 repetitions of each exercise with a fitball, the round is repeated in 2-3 circles, then proceed to the next round.

Plan 2: exercises with fitball for intermediate level

An intermediate level exercise ball workout will consist of three rounds of 6 exercises in each round. Each exercise is performed 15-20 repetitions one after another. After finishing the round, repeat it in 2-4 circles. Then move on to the next round. Take breaks as required, but no more than 1 minute.

First round:

• Russian Twist
• Knee Tuck
• Lower Back Extension (Hyperextension on a fitball)
• Scissors
• Reverse Lunge

Second round:

• Leg Curls (Fitball roll on the back)
• Leg Raise
• Decline Push-up
• Knee to Elbow
• Skater
• Sit-ups (lifting the body)

Third round:

• Side to Side Knee
• Touch Leg Lift (Touching your feet on a fitball)
• Squat Wall
• V-Sits One Leg
• Sidekick (Swing your leg to the side)
• Leg Rotations

Execution: 15-20 repetitions of each exercise with a fitball, the round is repeated in 2-4 circles, then proceed to the next round.

Plan 3: Exercises with a fitball for advanced levels

An advanced exercise ball workout will consist of four rounds of 6 exercises in each round. Each exercise is performed 20-25 repetitions one after another. After finishing the round, repeat it in 3-4 circles. Then move on to the next round. Take breaks as required, but no more than 1 minute.

First round:

• Pick Crunch (Plank Butt Lift)
• Flutter Kicks
• Squat One Leg
• Lower Back Extension (Hyperextension on a fitball)
• Plank Rollouts
• Leg Raise

Second round:

• Incline Push-up (Push-ups on a fitball)
• Plank Sidekicks (Swing your legs to the side in a plank)
• Bicycle
• Squat Jack
• Hip Raise One Leg (Lifting the buttocks with one leg)
• Lateral Leg Lifts

Third round:

• Side Plank
• Leg Lift Bridge
• Plank Kick (Touching your elbows in a plank)
• Ball Passover
• Push-ups Leg Lift
• Sidekick (Swing your leg to the side)

Fourth round:

• Plank
• V-Sits (V-fold)
• Mountain Climbers Fast
• Leg Raise on Ball
• Sumo Squat
• Crunch Touch Knee (Double Crunch)

Execution: 20-25 repetitions of each exercise with a fitball, the round is repeated in 3-4 circles, then move on to the next round.

Fitball or gymnastic ball- This is the constant sports equipment of every gym where fitness classes are held. It is also called a Swiss or fitness ball. This large inflatable ball takes up space in the gym for a reason, but is an excellent exercise machine for developing strength, maintaining balance, and cardiovascular endurance.

Elastic and large fitballs are great for performing a wide variety of exercises, restoring shape after injury due to the ability to reduce tension in the muscles and spine. It all depends on how exactly to use such sports equipment. Fitness balls are especially popular among those who want to lose weight and stay in great shape. You can practice with a Swiss ball both in the gym and at home.

This projectile is most effective when the size is chosen correctly. Gymnastic balls are produced in three diameter variations:

• small 55 cm;
• average 65 cm;
• large 75 cm.

The first are intended for people whose height is 149-164, the second - 164-171, and the third - 180 centimeters and above.

To properly pick up a Swiss ball, you need to sit on top of it. If the hips and knees form a right angle with respect to the floor surface, then the projectile is ideal in size.

How to properly exercise with a fitball?

There are many exercises that allow you to lose weight and maintain muscle tone. The main thing to consider is that some of them require the use of a fitball with a different diameter - larger or smaller. To get the most out of it, you need to select the appropriate size balls.

The level of physical fitness directly affects the number of approaches and repetitions. The best option is to perform 3-5 sets of 10-20 repetitions for each exercise. You can increase the load after just a few workouts. If no problems arise with the execution of the training, then the pace is chosen correctly.

A set of exercises on a fitball

The proposed program is designed in such a way that it allows you to work out all muscle groups of the body.

Exercises on a gymnastic ball for the lower body

1 - Squats with a gymnastic ball over your head

A simple and familiar exercise to many, the effectiveness of which is increased through the use of a fitness ball. It perfectly works the muscles of the legs and arms.

Do a regular squat, but raise your arms up with a fitball pressed between your palms. Be sure to involve the deltoid muscle group and shoulders in the work. Watch your torso. It should be positioned vertically.

Do at least 10-15 push-ups.

2 - Squats against a wall

An effective strength exercise for the quadriceps muscle that involves creating resistance using a fitball.

Stand with your back to the wall at a distance of one meter, place your feet at shoulder level. Place the ball between the wall and your lower back, and then slowly lower yourself down. In the lower position, your knees should be bent at a right angle. Crouching, rise back up.

Repeat the same action 10-15 times.

Watch the position of the fitball. During squats, it is transferred to the shoulder blades, which allows you to provide back support.

3 – Squats with a fitness ball between the knees

Designed to work on the lower back and inner thighs, which is one of the most problematic areas.

Standing straight, place a fitball between your legs. Its center should be in the knee area. The ball must not touch the floor surface. Lower yourself down until your knees form a right angle, simultaneously squeezing and holding the fitball. Stay at the extreme point for 30-45 seconds.

Recommendation: Maximum effectiveness from such squats allows you to get a fitball with a larger diameter, that is, one whose dimensions are larger than that of an ideally fitting ball. Only such a projectile will give the necessary load on the hips. If it is difficult to maintain balance, at first it is permissible to use a support as a wall or a chair.

4 – Exercise with a fitball for the hips

The exercise works in three directions at once.

Lie down on the floor with your arms extended along your torso and your heels and calves resting on the fitball. Lift your hips up, lifting yourself off the floor using your abdominals and glutes. Use your arms to maintain your balance.

Exhale, without removing your feet from the exercise ball, pull your knees towards your hips. Hold this position for a couple of seconds, inhale and straighten your legs.

Make sure your buttocks are up and working to the maximum.

The number of repetitions should be increased to 10-12.

5 – Slow and deep squats

Helps strengthen and maintain the tone of the legs, abs, and arms.

Extend both arms with the exercise ball in front of your face. Lower yourself down into a squat while moving the beach ball to the left, holding it slightly higher above your left leg. Inhale three times slowly and rise up.

To make the exercise as effective as possible, keep your arms strictly in front of your body, and squat as low as possible.

The optimal number of repetitions performed in one approach is considered to be at least 10-15 squats.

6 – Lunges with fitball

Trains the ability to maintain balance.

Stand with your back to the ball, place your foot on it so that the sole points up. With your free leg, step 15 centimeters forward and bend both knees. Control the position of your front leg. It should rest entirely on the foot, and not just on the toes. If it is difficult to achieve the desired result right away, you can use support in the form of a railing or a chair.

These deep lunges should be repeated 8-10 times on each leg. When physical fitness allows, you can do more.

7 - Reverse hyperextension

Performing this exercise allows you to tone the buttock muscles.

Lie on the exercise ball with your chest. The fingers and toes rest on the floor. Roll forward a little until your arms are level with your shoulders and your hips touch the surface of the ball.

Engage your abdominal muscles and closed legs. To do this, raise your straight legs so that they are level with your body. Try to stay at the extreme point as long as possible.

The number of repetitions equal to 12-15 times must be done in one approach, without getting up from the ball.

Exercises on a gymnastic ball for the upper body

This part of the complex perfectly complements the first seven exercises and helps maintain the shape of the upper body.

8 – Push-ups with a fitball

Much more complicated than usual, but also much more effective. The main thing is to master the technique of execution.

Place the exercise ball in front of you, lie on top of it with your core muscles on top of the ball and your arms and legs touching the surface of the floor. Move your hands forward until your shins rest on the ball. The body should not bend, but remain straight. Having fixed this position, do a push-up, lowering yourself so that your forearms are parallel to the floor. Get up.

You should try to do at least 8-10 push-ups. If preparation allows, you can do a big one.

9 – Stand “lying on a gymnastic ball”

An excellent exercise that allows you to turn an ordinary stance, due to the ability to maintain a position on an unstable fitball, into a real workout for the muscles of the arms and shoulders.

The easy version involves resting your elbows and forearms on a gymnastic ball, and the more complicated version is performed with straightened arms. First, one outstretched leg is behind, and then they take a step back to put the second one.

To achieve maximum results, you can hold the position for up to 30 seconds in each approach.

10 - Rolling out a gymnastic ball

Doing this exercise works both your core and arms.

Place the exercise ball on the floor and kneel behind it, placing your palms on the top of the ball. Push the projectile in front of you. Stop when your triceps are on the inflatable ball and your legs are apart at the knees. The movement is carried out due to the dense muscles of the core, “pushing” the body forward.

There is no need to try to do many repetitions at once. The main thing is to follow the correct technique. For the first time, 10 repetitions are enough.

If there is excessive pressure on your knees, use a yoga mat or a regular towel.

11 - Hyperextension

This exercise is aimed at strengthening the back muscles.

The stomach and hips are on the fitball, and straight legs are behind the apparatus. To maintain balance, grab the ball with your hands. If your feet slip, you can rest them against the wall. Raise your chest as high as possible, place your palms on the back of your head. Hold this position and return to the starting position.

Such lifts must be repeated 12-15 times.

12 – Triceps push-ups

Allows you to strengthen and tone your triceps.

Sitting on top of a fitball, bend your knees at a right angle with your feet shoulder-width apart. Place your hands on the ball and slowly move them so that they protrude a few centimeters forward. The correct position is indicated by the fact that the arms support the body and the heels are located on the floor. Engaging your triceps, lower your arms a few centimeters down and return to the starting point.

Perform 10 to 15 push-ups, keeping your back straight and engaging your abdominal muscles.

13 – “Wedge”

A fairly complex and advanced exercise for working out the abs. It not only strengthens the muscles in the abdomen, but also makes you sweat a lot.

The wedge is performed from a position similar to exercise eight, that is, as for push-ups, but the shins are placed on the fitball, not the fingers. The legs must be straightened. The execution itself consists of pulling the legs towards the chest, shifting the emphasis from the shins to the toes. The result is the formation of a kind of wedge.

The correct execution is controlled by the absence of any deflections in the back area and the arching of the toes relative to the fitball. The general body position is similar to that taken when performing push-ups.

The exercise is quite difficult, but gives excellent results. The main thing is to try not only to master it, but also to perform at least 5-8 repetitions per approach.

Exercises on a fitball for the back and abs

14 - Corner

Aimed at working out the abdominals.

Lying on your back, place your ankles on the exercise ball. Stretch your hands towards your legs, simultaneously lifting your torso up, but without lifting your hips from the floor. Correct execution involves the formation of something similar to the Latin letter “V” or the “tick” symbol. When you reach the end point, count to five to yourself and then slowly lower yourself down.

The optimal number of repetitions of such a corner is 6-10.

15 - Jumping

They give you an energy boost!

Sit on top of the ball, tense your abdominal muscles, and place your feet on the floor. Raising your knees up and then down again, try to jump as high as possible.

The optimal duration of jumps is considered to be from two to five minutes. This allows you to maintain the frequency of contraction of the heart muscle until at least the middle of the training, which makes jumping ideal for warming up.

16 - Press

Excellent for strengthening abdominal muscles.

Take a lying position. Arms and legs are extended. Take the fitball with your hands, lift it above your head, and then, smoothly lifting your limbs, move the ball to your feet, placing it between your ankles. Only your thighs and buttocks should touch the floor. Slowly lower your arms and legs without releasing the ball.

The optimal number of repetitions is 6-10 times.

17 - Knee bending

Take a position similar to that from which you perform a push-up. Straighten your arms. Make sure your palms are under your shoulders and your toes are resting on the surface of the ball. Pull your knees towards your chest until they are level with your hips, and then return to the starting position.

Repeat from 10 to 15 bends.

18 – Knee Raises

Works well on problem areas.

Place the ball in front of an object that cannot be moved, or a weight machine if you are working out at the gym. Lie down on the fitness ball so that your back and shoulders touch it. Grasp the exercise machine or any other object, press your legs together. Bend your abdominal muscles, bring your knees to your chest, helping you maintain balance with your hands. Do at least 10-15 repetitions to properly develop your abs.

Once the exercise has been mastered, you can move on to using free weights.

19 – Step into the sky

Works the oblique abdominal muscles.

You need to sit on the fitball, bring your legs together, and then smoothly move them to the right, and your hands to the left. Next, return to the starting position.

Perform at least 12-15 turns on each side. The technique doesn't really matter. The main thing is to give your best.

20 – Stretching bends

They will be an excellent end to the training.

Stand with your feet shoulder-width apart and a fitball in your hands above your head. The back should be straight and the abdominal muscles tense. Transfer the ball to the outside of first one and then the other leg.

Perform at least 10-15 bends on each side. The main thing is to remember that between bends you must return to the central position.

Hello, our dear lovers of a healthy lifestyle. In today's article we will tell you about such an amazing sports equipment as the Swiss ball. People often call it fitness ball or fitball, and so as not to confuse you, we will also call it that.

A fitness ball is a universal sports trainer, and it proved this when in 2008, at one of the world sports exhibitions, the fitball was named the most useful invention in the entire history of the fitness industry. And the results achieved by those training with fitball confirm this high-profile title. Just imagine, doing just one exercise on a fitness ball, almost all your muscles work, plus your coordination and flexibility develop, and your posture will become ideal after a couple of months of training.

In general, if you delve into history, fitball has been used in aerobics since the 1950s, but it was used mainly by doctors and physiotherapists. They actively used ball exercises in the treatment of patients with paralysis. Then, in the 1970s, physiotherapists from the USA became interested in fitball. They borrowed it from their Swiss colleagues and began to use it in the treatment of their patients. It was American doctors who gave impetus to the popularization of exercises with fitballs. And already in the 90s, the Swiss ball was firmly entrenched in the fitness industry.

Below we will tell and show you the most popular set of exercises on fitball that will allow you to lose weight and become slimmer, and we will also tell you which fitball to choose if you buy it in a store.

Exercises with a fitness ball

Well, let's now look at why we have gathered here. Namely, let's look at the most popular exercises with a fitball that will help you lose weight, strengthen your posture, make your abdominal muscles more prominent and simply lift your mood.

The set of exercises on a fitball presented below consists of the most effective movements. We have collected them specifically in one place so that you no longer need to surf the Internet on dubious sites that contain very strange exercises. Well, enough words, let's see what exercises with a fitness ball will help you lose weight.

Be sure to warm up before your workout. Jump rope, dance, or just do regular circular movements with your arms and legs.

Pelvic lifts

The first exercise works the core muscles, that is, it makes your abdominal and lower back muscles stronger. The muscles of the buttocks and legs are also involved here. Place the ball, lie on your back in front of it, and put your feet on the fitball. In the starting position, the feet should not touch the gymnastic ball (A). Now lift your pelvis up, rolling the ball towards you with your feet. Having reached the highest point, stay there for a couple of seconds (B) and return to the starting position.


At first, help yourself keep your balance by resting your hands on the floor. Perform 10 of these lifts.

Side bends

Lie on your back again, place the fitball between your legs and lift your legs up with it, rest your hands on the floor (A). Now tilt your legs to the left without lifting your shoulders off the floor (B), then tilt to the right and return to the starting position (A). You've done one repetition.


Do 12 more reps and move on to the next exercise.

Crunches with a fitball

Continue lying on the floor. Hold the gymnastic ball between your legs, as shown in figure (A), with your hands behind your head. Do crunches by lifting your legs and pelvis up (B). While doing this, pull in and tighten your stomach. This is a great abdominal exercise on a fitball.


Complete 12 repetitions and move on.

Reverse push-ups

Place your hands on the exercise ball as shown in (A). Be careful not to put your hands on the very edge so that your hands don't slip off the ball and you get injured. Push up (B) slowly. This exercise works your triceps well.


Do 12 reps.

Push ups

Take a lying position, place your feet on a fitball (A). Push up slowly (B). As you progress, you can make the exercise more difficult by placing your feet closer to the edge of the exercise ball. This is a great exercise with a fitball for weight loss.


Do 10 push-ups.

Leg raises

Take the starting position as in the previous exercise, only you should place your feet as close to the edge of the ball as possible (A). Now lift your left leg as high as possible (B). Then return to the starting position (A). This movement works great on the buttocks.


Do 15 lifts on each leg and move on to the last exercise.

Crunches on a fitness ball

Lie down on the exercise ball with your arms crossed over your chest (A). Now rise up, continuing to keep your hands on your chest (B). When rising, you should roll back slightly on the ball, this will allow you to avoid falling off the ball.


Do 10 repetitions.

Perform all the exercises one after another, in the order in which we have written them. The entire training takes place in the " circuit training" That is, do the exercises one after another, with the number of repetitions indicated. After completing all the exercises, you will do 1 circle. Now rest 3 – 4 minutes and start a new circle. Between exercises, try rest as little as possible. Ideally, don't rest at all.

Exercises with fitball on video

Which fitball to choose?

Let's figure out how to choose the right fitness ball. What should you pay attention to first?

Of course, you won’t notice a huge difference when doing exercises on an expensive or cheap fitball, but still, we would like to teach you how to choose a quality ball. After all, you see, quality things always please our eyes. So, the first thing you should pay attention to when choosing a Swiss ball is the abbreviation ABS. This is an indicator of the quality of the ball, ABS from English means " anti-explosion system", that is, if you accidentally puncture your fitball, it will not explode, but will slowly descend. This will allow you to avoid injury if you fall if the ball explodes during practice. Cheap balls, as a rule, are made from low quality materials and cannot boast of such a system.

The next thing we pay attention to is the diameter of our ball. There are six types of balls of different diameters: 45, 55, 65, 75, 85 and 95 centimeters. To choose among them a ball of exactly the diameter you need, you just need to know your own height. For example, if your height is 163 centimeters, then you need a fitball with a diameter of 65 centimeters. That is, when choosing a ball, you must subtract the number 100 from your height and then you will find out what diameter suits you.

Well, the last point that we pay attention to when choosing a fitness ball is its color. Choose a ball of a color you like, otherwise, if you don't like the color of the ball, it may negatively affect your mood.