Twisting on a fitball - we train abdominal muscles

Twisting on a fitball - we train abdominal muscles

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutritionists. Our team. .

Twisting on the fitball is an effective exercise for working out the press and small muscles of the body stabilizers.

The advantage of this exercise is that you can easily master it yourself and perform it in a mode convenient for you in the hall or at home.

How to do the exercise?

Before you begin the workout directly, it’s worthwhile to figure out which muscles get the load during the movement.

Twisting on a fitball - we train abdominal muscles

  • The main work when twisting is performed by the muscles of the press. The rectus abdominis muscle is maximally involved; the internal and external oblique muscles of the press take an indirect part in the movement.
  • The lower and middle parts of the back, along with the hips and buttocks, receive a static load, helping to keep the body in a stable position.

Exercises on the fitball perfectly relieve excessive tension in the lower back and are recommended for everyone who suffers from diseases of the spine.

In order to perform the exercise correctly, follow the instructions below:

  1. Sit on the fitball and slightly spread your legs in side. Firmly fix the feet on the floor. Move your lower back onto the ball, rolling your pelvis forward. The legs should be bent at the knees.

    Put your palms in the lock and put them under your head. Reduce the abdominal muscles, keep your head straight and do not press your chin to your chest.

  2. As you exhale, twist by lifting the body up.
  3. Hold at the top for a few seconds, and as you exhale, slowly lower yourself down. Do not bend your back or lower your head at the bottom.

    The neck is a continuation of the spine. The muscles of the abdomen do not relax, they must be in tension throughout the duration of the exercise.

Repeat 15-20 times. Take a break and do another 2-3 sets.

This exercise can be performed by athletes with different levels of training, including beginners.

Ease of movement allows you to perform more repetitions or an additional approach, which will ultimately lead to better results.

As you gain training experience, you can increase the load using additional weights.

Recommendations

Twisting on a ball or fitball is useful and easy to perform. To make them as effective as possible, consider the following tips:

  • Do not neglect the warm-up. Run around, do body turns, swings and squats.

  • During the exercise, be careful not to help yourself with your hands. The rise should be made solely due to the work of the abdominal muscles.
  • You can increase the load on the oblique muscles of the abdomen by adding body turns to the movement.They are performed on the same principle as the main exercise. On exhalation, you need to make the rise of the body and turn, and on inspiration, slowly return to the starting point.

  • Finish stretching. You can do it right on the ball. To do this, stay in the starting position, stretch straight arms back. Stretch your feet and palms in opposite directions, hold the stretch for a minute.

Twisting on a fitball is a simple but highly effective way to train your abdominal muscles.

Provided that it is carried out regularly and correctly, as well as a proper diet, after a few months you can count on impressive results. The abs muscles will tighten, the stomach will become more elastic and embossed, and the figure will be harmonious.

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Twisting on a fitball - we train abdominal muscles

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutritionists.

Our team. .

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