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What's fitball for?
For muscle stabilizers of the body and press, as well as for all muscle groups, exercises in which Pilates must be combined with fitball will be an excellent training. Some muscles in our body do not form athletic figures because they are deeply hidden. However, this does not mean that they do not need to be trained. Muscle stabilizers, being in good shape, guarantee us a flat stomach and beautiful posture. They are responsible for coordinating movements and stabilizing the hull.
This set of exercises is a complicated version of Pilates, which you will have to perform while balancing on the ball. Exercises can be performed in combination two to three times a week, or selectively, including them in the program of exercises that you already perform. For beginners, it will take some time (up to 6 weeks) to master fitness skills. When you can feel steady and confident on it, start performing more complex exercises, change the order of their performance.
Lifts of the pelvis are performed lying with your back on the ball. In this case, the knees are bent, the hips are lowered to the floor as low as possible. Make 5 hip lifts. Then, holding them up, turn your hands 5 times. Perform 30 seconds of stretching the main muscle groups. Sitting on fitball, step your feet forward until the ball reaches the middle of your back. At the same time, bend your legs at your knees. Their position should be exactly above your heels. Next, it is necessary to raise the hips to the level of the knees and shoulders, straight hands behind the head, reach them towards the floor.
After that, you need to put your palms without clutching into the lock, on the back of the head and tear off the head, shoulder blades and neck from the ball. Then return to the starting position. From 8 to 12 repetitions should be performed. With this exercise, you strengthen the abdominal muscles.
Source: /users/117
This set of exercises is a complicated version of Pilates, which you will have to perform while balancing on the ball. Exercises can be performed in combination two to three times a week, or selectively, including them in the program of exercises that you already perform. For beginners, it will take some time (up to 6 weeks) to master fitness skills. When you can feel steady and confident on it, start performing more complex exercises, change the order of their performance.
Lifts of the pelvis are performed lying with your back on the ball. In this case, the knees are bent, the hips are lowered to the floor as low as possible. Make 5 hip lifts. Then, holding them up, turn your hands 5 times. Perform 30 seconds of stretching the main muscle groups. Sitting on fitball, step your feet forward until the ball reaches the middle of your back. At the same time, bend your legs at your knees. Their position should be exactly above your heels. Next, it is necessary to raise the hips to the level of the knees and shoulders, straight hands behind the head, reach them towards the floor.
After that, you need to put your palms without clutching into the lock, on the back of the head and tear off the head, shoulder blades and neck from the ball. Then return to the starting position. From 8 to 12 repetitions should be performed. With this exercise, you strengthen the abdominal muscles.
Source: /users/117
