3 exercises with a fitness ball

3 exercises with a fitness ball
3 exercises with a fitness ball
Anonim

Everyone has seen the big exercise balls either in the gym or if a colleague works on them instead of an office chair. These balls are a great addition to a regular training program. With them, a variety of exercises for tightening and shaping the whole body can be performed. See 3 suggestions. An important condition is that the ball is sufficiently well inflated and not soft.

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Plank

Plank can be performed not only on a gymnastics mat, but also with the help of a fitness ball. Here are two examples.

For the first one, place palms on the floor, arms outstretched, legs also outstretched and on the ball. Try to hold for at least 20-30 seconds, then take a short break and then do another one or two sets of this plank.

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Another variation you can try is to place your hands on the ball, bent like a plank, and your legs extended, planted on the floor.

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Bulgarian squat

The Bulgarian squat can be performed with a chair, sofa, bench, as well as with a fitness ball. You place one foot on it, the other is moved slightly forward. The back is maximally straight, the gaze is forward. Start squatting slowly, then come back up. Try to do 10 squats for each leg, preferably 2-3 sets with small breaks in between.

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Abdominal presses

Abdominal presses performed with a fitness ball are fun and no less strenuous. Lie down on an exercise mat.Place the ball between your legs. The arms are stretched along the body. Begin to lift the legs, trying to keep them straight and not drop the ball. The back can be completely on the mat. You raise them until they form a right angle with your body, then lower them to the floor carefully. Try to do 2-3 sets of 10-12 push-ups.

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