How to train with a fitball: 6 exercises that pump the whole body

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Fitball is a universal tool for functional training. Anastasia Yurkova, master trainer for group programs in the federal network of fitness clubs

X-Fit

, shows how to work out the whole body using exercises with fitball.

How to train with a fitball: 6 exercises that pump the whole body

How to train with a fitball: 6 exercises that pump the whole body

  1. Starting position - standing. The left foot is on the floor, the right foot is on the fitball.
  2. When lunging, turn your chest to the left.

    Watch the position of the left foot - do not tear off the foot from the floor, the knee should be directed forward.

  3. Return to starting position.
  4. Perform the exercise 15-20 times, then repeat the other way.

2. Functional tilt with rotation

How to train with a fitball: 6 exercises that pump the whole body

How to train with a fitball: 6 exercises that pump the whole body

  1. Starting position - standing, right foot supporting.

    Take your left leg back and level the pelvis. Keep fitball in front of you.

  2. With the pelvis pointing back, tilt the body and simultaneously rotate the rib cage towards the right leg, leading the fitball by the thigh.
  3. Return to starting position.
  4. Perform the exercise 15-20 times, repeat the other way.

  1. Starting position - A bar with support of legs on a fitball.
  2. Perform a push up.
  3. Returning to the starting position (bar), pull the hips to the stomach. Point your pelvis up, extending your lower back and not allowing your back to round off.
  4. Return to the starting position.

  5. Repeat 15-20 times.

4. Dynamic bar with support on the knees

How to train with a fitball: 6 exercises that pump the whole body

How to train with a fitball: 6 exercises that pump the whole body

  1. Starting position - kneeling, forearms located on the fitball.
  2. With your hands forward, push the ball and straighten your hips, buttocks, back in a line. Do not raise your shoulders, focus on stretching the spine - stretch the crown forward and up.

  3. Slowly return to starting position.
  4. Repeat 15-20 times.

5. Rotation in the side bar

How to train with a fitball: 6 exercises that pump the whole body

How to train with a fitball: 6 exercises that pump the whole body

  1. Starting position is the side bar: the right foot is on the fitball, the left is on the floor.
  2. Lock the pelvis and rotate the body to the left.

  3. Return to the starting position.
  4. Perform the exercise 15-20 times, then repeat the other way.

How to train with a fitball: 6 exercises that pump the whole body

How to train with a fitball: 6 exercises that pump the whole body

  1. Starting position - lying on your back, place your feet on a fitball.
  2. Lift the pelvis, pull the fitball towards you. First of all, try to include the gluteal muscles in the work, then continue to move, pulling the lower leg toward you due to the back of the thigh.

    If you want to complicate the exercise, raise your hands, leaving support only on the shoulder blades.

  3. Return to the starting position.
  4. Repeat 15-20 times.
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