We train the stomach and back with a fitball.

On the pages of our website we continue to tell you how to get a flat tummy using available means. We described earlier exercises And entire complexes simple and convenient in that they require a minimum of additional equipment and equipment. However efficiency trainings can be significantly increase, if you use a gymnastic ball or wall bars during them. Exclusively for the lucky owners of these necessary devices, the exercises that are carried out with their help are described below.

1. Fitnessball exercises for the abs and back.
2. A set of exercises for the abs and back using a fitness ball:
3. Movement No. 1
4. Movement No. 2
5. Movement No. 3
6. Movement No. 4
7. Movement No. 5
8. Movement No. 6
9. Movement No. 7

Fitnessball exercises for the abs and back.

Before you plunge headlong into the description of exercises with a fitness ball, you need to briefly talk about it itself. This is popular now fitness device has a wide variety of names:

1. gymnastic ball,
2. rubber ball,
3. swiss ball,
4. resistobol,
5. fitnessball,
6. fitball,
7. and others.

Fitness ball It turns out to be very beneficial when training the torso muscles. This is due to the fact that when performing exercises with a ball, you not only train your muscles, but stretch them as well. In addition, it allows you to significantly expand the range of motion, and therefore increase training performance. The second important factor is that the ball is quite unstable support. To stay on it, while avoiding an unpleasant fall to the floor, you will have to strain other muscle groups, in particular the back, hips and pelvis.

It should also be noted that performing exercises on a ball requires a certain skill, and therefore they may not be so easy for a beginner. It will take several sessions before you get used to the new training option and appreciate all its benefits. Described below set of exercises can be performed either independently (separately) or in combination with other abdominal exercises, if you consider them more effective. On average, each movement is performed 10-15 times, unless a different number of sets is specified additionally.

A set of exercises for the abs and back using a fitness ball:

Movement No. 1

To perform this exercise, roll the fitness ball to some accessible support that you can grab onto with your hands, for example, a Swedish ladder. Next, follow these steps:

1. Take the starting position: lie with your back on the ball in such a way that you can securely grab the support with your outstretched arms, and your pelvis is below the level of your shoulders.
2. Bend your knees slightly and keep them suspended.
3. Continuing to keep your legs slightly bent at the knees, lift them so that your legs form a right angle with the floor, and fix this position for a second.

Despite the intuitive desire to look at your feet, you must keep your head tilted back when performing the movement. This will significantly reduce the strain on your neck.

When performing this exercise, you need to pay attention to raising not only your legs, but also your pelvis. Otherwise, the main load will fall not on the lower third of the abdominal press, but on the hip extensor muscles.

Movement No. 2

1. Take the starting position: place your shins on the ball, and with your straight arms press into the floor. As a result of these actions, your body should be parallel to the floor.
2. Tightening your lower abdominals, push your knees forward and down as far as possible and hold in this position for a second.
3. Return to the original position, and then repeat everything from the beginning again.

At the very beginning of the movement, you need to keep your back straight, not allowing it to sag. Thanks to this, the abdominal muscles will experience tension even before you proceed directly to the exercise.

At the final stage of the exercise, it is allowed for the back to be slightly arched. Such a position will indicate that the abdominal press is working with maximum efficiency.

When performing the above exercise, you need to ensure that your head is slightly lowered down. Even if you lift it slightly, you not only increase the load on your neck, but also seriously deviate from the technique of performing this exercise.

Movement No. 3

1. Take the starting position: lie down on the gymnastic ball with your left side and spread your legs to the sides so that your right leg is in front and your left leg is behind your body. At the same time, your neck should be relaxed, and your hands should be placed behind your head.
2. Tightening your right obliques, lift your torso up and to the right, and then hold in this position for a second.
3. Return to the original position.
4. After completing the required number of repetitions, change the position to the mirror opposite. To do this, lie on the ball with your right side.
5. Repeat the described sequence of actions in a cycle.

When performing this exercise, the oblique abdominal muscles should engage before the torso and head. Also make sure that it does not deviate to the side from the imaginary axis passing through your spine and neck.

Movement No. 4

1. Take the starting position: lie with your back on the ball, place your feet on the floor, and then bend them at the knees. At the same time, keep your hands behind your back, which, in turn, should be slightly bent.
2. Tightening your upper abs, slowly lift your body up until you feel the tension reach its maximum. Then turn your body to the left and fix the resulting position for a second.
3. Slowly return to the starting position and repeat the same sequence of actions, only now turn your body to the right.

Two repetitions with rotations in different directions count as only one repetition.

As with the previous exercise, it is extremely important to ensure that your head remains in a clearly fixed position. Thanks to this, the main share of the load will fall on the abdominal muscles. The head should form a straight line with the spine, and there should be enough space between the chin and chest to stick a fist through.

We recommend starting each subsequent workout by turning your torso in the other direction, that is, actually alternating turns to the right and left sides.

Movement No. 5

1. Initial position: lie with your back on the ball, and rest your feet on the floor with your knees bent. Your back should be arched and your hands clasped behind your head.
2. Tightening the upper third of your abdominals, slowly lift your body up and forward so that your shoulder blades come off the ball, and hold this position for a second.
3. Slowly return to the starting position, and then repeat the movement the required number of times.

This movement is generally reminiscent of ordinary body lifts on the floor. However, it should not be neglected, since using the ball makes it possible to increase the amplitude of movement by approximately 15°, and with it, the effectiveness of training with the same amount of time.

If your muscles have adapted to such an increased load, then this movement can be done with weights. For this purpose, a “pancake” from a barbell is ideal, which should be pressed to the chest just under the chin. However, do not forget about the general rule when performing such exercises: there should be enough distance between your chin and chest for your fist to pass through it.

1. Take the starting position: lie with your chest on the fitness ball and lean your forearms on it (your arms must be bent at the elbows).
2. Slowly extend your legs until they form a straight line with your back. At the same time, the stomach should be pulled inward and breathing should be kept even.

At first, it will be difficult for you to maintain this position for the entire recommended time (30 s). Therefore, experts advise performing several sets, in each of which you should try to hold on for as long as possible.

This exercise is especially useful because it focuses on strengthening the transverse abdominal muscles, which are generally difficult to train physically. They are located as deep as possible, since they are responsible for fixing the internal organs. If you manage to train this muscle group well, your waist will become much thinner.

In addition, this exercise is aimed at increasing the endurance of not only the abdominal muscles, but also the lumbar muscles. To further increase efficiency, it is recommended to turn face down and place your shins on the ball and rest your forearms on the floor.

Movement No. 7

1. Take the starting position: kneel down in front of the ball and, bending forward, lie on it with your chest. In this case, your arms must be extended along the body.
2. Tightening your psoas muscles, slowly lift yourself away from the ball and rise up until your torso is completely straight.
3. Return to the starting position, and then repeat this movement the required number of times.

This movement is aimed primarily at strengthening the back muscles. If you use your hips, the effectiveness of the workout will decrease significantly.

If this exercise is immediately easy for you, then it is quite possible to perform it with a load. To do this, just put your hands behind your head or take not very heavy dumbbells in them.

We looked at the main exercises for the abdominal and back muscles, which can be performed using gymnastic ball.

There are other devices that can be very useful in the struggle for an ideal waist. Next we will study the exercises with wall bars.