Fitball training for weight loss. Squeezing the ball with your thighs. Effectiveness for weight loss

Many are already familiar with the fitball, which is also called the Swiss ball. It is recommended to buy it for almost everyone who wants to lose weight.

Gymnastics on a fitball helps develop strength and achieve a slim, fit figure, and increase muscle tone. Exercises from such gymnastics are often recommended by doctors to their patients during rehabilitation after injuries.

Fitball is suitable for pregnant women and older people, as it allows you to perform exercises that are difficult for the muscles without putting stress on the spine and joints.

With such sports equipment, any actively involved person will find a lot of new solutions to improve the effect of their exercises.

The gymnastic ball is made from special materials, thanks to which it has wonderful shock-absorbing properties that help relieve tension from the muscles and reduce the level of stress on the joints and spine. Exercises on a fitball can significantly reduce the likelihood of injury.

Also, during a session with a fitball, several groups are effectively worked out at once. Even people suffering from varicose veins can exercise on it, because most exercises do not require heavy loads on the legs.

The instability of the Swiss ball will help improve coordination and balance, which immediately affects your posture and body flexibility. When balancing, most of the muscles of the body are under tension, so even when simply sitting on a fitball, significant energy consumption is observed, which helps to get rid of fat reserves and tighten your figure.

In general, exercises with a fitball bring much more pleasure - the ball makes them more fun and interesting than any fitness routine. In addition, during training, all muscles are toned, due to which fat is intensively burned.

The resulting double benefit from regular exercise helps to tighten the abs, thighs and buttocks, which will now never be depressing with their flabbyness. And to balance on a fitball, muscles that are not used during regular workouts are activated, which is why you will spend much less time and effort on a slender and attractive body.

If you do exercises on a fitball regularly, working on problem areas, you can quickly get your figure in order.

True, you shouldn’t consider a fitball a magical exercise machine from a TV store. It will have the greatest effect in the fight against cellulite in combination with proper nutrition and other methods of losing excess weight.

All means will be good, so there is no need to feel sorry for yourself. By combining fitball with other types of training, you can achieve amazing results.

For even greater effectiveness, you need to more closely connect your life with fitball. You just need to replace a chair and a sofa with it, sit on it while working at a table and a computer instead of a chair. This will immediately improve your posture and straighten your shoulders.

Your back and legs will hold your body stronger in any position, you will feel strength and self-confidence, and the results of your training will not keep you waiting.

How to choose a fitball

When choosing a gymnastic ball, first of all, you need to pay attention to:

dimensions;
color;
handles and massage relief.

The size of the fitball is selected according to the following ratio: “person’s height / ball diameter”:

up to 152 cm - 45 cm;
from 153 to 165 cm - 55 cm;
from 166 to 185 cm - 65 cm;
more than 186 cm - 75 cm.

Take the fitball you need and sit on it. The ball should be comfortable, each leg should stand with its full foot on the surface, bent at the knee joint at a right angle, that is, the thighs are parallel to the floor.

Your future ball is needed not only to become a tool for hard work on yourself. It is also designed for fun and joy. All fitballs are available in bright colors, even gray balls shine and immediately catch the eye.

Green will relax and calm, red will excite and lift you up, blue will help you concentrate on training, luxurious purple will awaken passion, purple will inspire, yellow will cheer you up. You'll know which color supports your workout just by looking at the exercise ball.

Pens on a Swiss ball are only needed if you are going to jump on it. The seating surface on these balls is usually covered massage relief, enhancing the pleasant sensations from exercise.

In order for the fitball to function as a sports equipment, it needs to be pumped up more than usual. It will become more elastic and it will be more difficult to balance on it, which means you will have to strain more while using it. This way, weight loss will happen faster.

Don't worry that the exercise ball will explode and you will fall to the floor. Manufacturers have foreseen this and equipped it with a special system that, when a breakthrough occurs, slowly releases air, preventing the ball from exploding.

The best exercises on a fitball to achieve an ideal figure

We present to you a complex for training with a mid-level gymnastic ball for all muscle groups. The complex is designed for three workouts per week, alternating every other day. After just three to four weeks, with proper nutrition, you will notice the loss of the first kilograms.

Let's warm up

To begin, take side steps left and right 20 to 30 times. Then take the ball in your hands and continue to take side steps (about the same number of times), bringing it in the direction of movement, but not lifting it above shoulder level. Then place the ball to the side, walk in place, raising your knees high - about 60 steps.

Then, continuing to walk, but without lifting your knees high, pick up the ball again. Squeeze it with your palms, lift it above your head and lower it to your waist while walking. Do 10-15 squats with the ball with your arms outstretched. You can also jump on the ball while moving around the room if possible. Now you can start training.

Hip exercise

For this exercise, squeeze the exercise ball with your inner thighs as hard as you can and hold in this position for a minute. Try not to arch your pelvis back, and also try to pull in your stomach, training the transverse abdominal muscles. At the end of the exercise, jump on your toes 20-30 times without releasing the ball. You can do 2-4 approaches of this exercise.

Butt lift exercise

You need to place one foot on the ball and roll it to the side. So you need to perform 10 squats on one leg, and another 10 on the other. The exercise also develops the ability to maintain balance. As in the previous one, try to pull in your stomach.

It looks like ordinary push-ups, only your feet are placed on a fitball for unloading.

Since the center of gravity will shift, push-ups will become more difficult, so it will be enough to do 5 times in two ways:

palms wider than shoulders, elbows spread to the sides;
palms shoulder-width apart, elbows back along the body.

After push-ups, you can relax by jumping on the ball in the same way as during the warm-up.

Full body exercise

The starting position is the same as in the previous exercise, only you need to place your feet on the ball instead of your shins.

For the first minute you need to hold this position:

the stomach is retracted;
the shoulder blades are brought as close to each other as possible;
the lower back strictly continues the line of the legs.

In the second and third minutes, you need to alternately extend your right and left arms up or forward from the starting position. At the end, tighten your abs and try to bend at a corner to roll the ball towards you with your feet, moving your feet. Slowly return to the starting position.

Exercise for losing belly fat

You need to lie on the floor and hold the gymnastic ball between your legs with your shins. Lift the ball with your feet and pull it to your chest, pass it into your hands and touch the fitball to the floor behind your head. Also return the ball back to your feet and place it on the floor.

Repeat until you get tired. During this exercise, the abs are tensed the most, which contributes to the formation of a beautifully defined abdominal relief.

Video

10 basic exercises with fitball

Fitness trainer, group exercise instructor, nutritionist

Provides general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. Also specializes in modern methods of functional testing in sports; athlete recovery.

Exercises on a ball for losing belly fat are quite effective and accessible to everyone, which is very important.

After classes, you will be able to get a beautiful flexible body that will not leave anyone indifferent, because with the help of a fitball you can use much more muscles than during regular training, especially at home.

Exercises on the ball will help you achieve the maximum effect for burning fat in a short time; during exercise, your posture will change and problems with the spine will disappear, and the price of the equipment will pleasantly surprise you.

The main advantages of exercising with a ball

The ball or fitball was invented by Susan Kleinvogelbach, a highly qualified physical therapist.

Its main goal was to help people who had suffered various types of spinal injuries or damage to the central nervous system.

Without any problems, after classes, the muscle corset was strengthened, the vestibular apparatus was developed, and coordination of movements was improved, but soon the fitball began to be used in the sports world.

Abdominal abdominal exercises on a ball help many people lose extra pounds.

It is very convenient for pregnant women to exercise on it, thus strengthening the pelvic floor, thereby facilitating subsequent childbirth.

Fitball was invented for people with spinal injuries

The main thing is to remember that after doing abdominal exercises on a fitball, you will get:

Perfect posture
Muscle tone and strength will increase significantly
The body's endurance will increase
Balance will develop
The back muscles will become flexible, strengthened, and their endurance will be ensured.
If you have a sedentary lifestyle, any pain will go away
Without spending a lot of time, you can lose weight well
Body relief will appear
Metabolism will improve

After training, you will feel much better, your body will always be in good shape, muscle mass will begin to build up instead of fat, blood circulation will improve, and cellulite will disappear.

At the same time, you should always remember about proper nutrition and other ways to correct your figure.

The fitball is quite light, which is why it will not be difficult for you to find a place for it; there will be no big problems or inconveniences, even if you decide to practice exclusively at home.

It is safe for children, very easy to inflate, and equipped with an anti-burst system.

The fitball itself is unique: the equipment allows you to perform a huge number of different exercises.

Its most important feature, without a doubt, is its versatility.

How to choose the right ball for training?

It is very important to choose the right training ball for yourself, because this way the effect increases several times.

First of all, you need to look at the material and manufacturer of the fitball. It should be moderately strong and elastic; it is better that ice-plastic is used in its manufacture.

The ratio of your height should be proportional to the size of the ball. For example, 152 centimeters - 45 centimeters in diameter, 152 - 164 - fitball 55, 164 - 180 - 65 centimeters, 180 and above - 75 centimeters.

Advice: if you make your choice directly in the store, sit down on the ball, your legs should form a right angle, if so, then it suits you 100%.

Of course, if the diameter is large, the ball will be much more stable, and exercises for the abs and buttocks will be much easier to perform.

You can opt for a machine with a textured surface, so you can increase the pleasure of training.

Pay attention to color, it is very important emotionally. Choose green, blue, red, yellow.

Tip: to get the most out of the exercise, pump up the fitball strongly, you should feel elasticity.

With all these tips, you can find the perfect tool for performing abdominal exercises.

Correct execution of abdominal exercises with a fitness ball

In order for you to get the desired result with the help of exercises on the abdominal press ball, you need to perform each of them correctly.

Now you will learn what variations of training with a fitball are possible and how to use it correctly.

But remember that in addition to this, you need to eat right and drink a lot of water.

It is better to perform exercises in several approaches, always counting your strength, gradually increasing the load.

Stretching

To begin, sit on the fitball, gradually move forward with the help of your legs, it should roll to the middle of your back, while your legs remain bent.

Lean your elbows so that your body is level with your legs, place your hands behind your head, begin to reach down, repeating the roundness of the ball, then gradually return to the starting position.

Repeat the exercise several times, taking into account your physical capabilities.

Ab exercise

Lie on the floor, place the ball near you, put your legs on it, and put your hands behind your head.

If you can't keep your balance, grab the table leg. Secure it with your heels and, slowly exhaling, pull your legs towards you, while trying to lift your buttocks.

Stay in this position for a few seconds, you can put your feet on the floor, but do not relax your abs.

Bridge with a riffle

Lying on the floor with your legs bent, place them on the fitball, while resting your heels on it, your body should rise slightly, for better fixation, place your hands along your body, palms down.

Inhaling, lift your pelvis up, exhaling, tighten your abs and buttocks. Then return to the starting position.

Straightening, bending legs

Lie down and fix your position, lean on your bent arms, hold the ball between your ankles, and bend your legs.

Exhaling, lift the ball as high as possible. Perform the exercise several times.

Push-up

Lie on the ball with your stomach, rest your hands on the floor, slowly move forward on your hands, the fitball should move under your hips or shins.

Start doing push-ups while spreading your arms at the elbows.

Lateral body lift

Rest your right knee on the floor, and your torso on the ball, straighten your left leg, take it to the side, with your toe touching the floor.

Place your hands behind your head or rest the back of your hand against your forehead.

Exhaling, lift your body to a vertical position; you do not need to lift your hip off the ball; gradually return to the starting position.

You can turn around and do the same, only with the load on the other side.

Advice: try to constantly keep your abs tense, this way the effect will come much faster.

Balancing

Sit down, take a step forward so that you can roll your entire torso down, your buttocks should not touch the ball, and your back should do the opposite.

Place your hands behind your head, leaning back slightly, exhaling, raise your head and shoulders, and tense your abs.

So spend a few seconds returning to the starting position.

Squats

Stand with your back to the wall, press the ball against it as hard as possible, it is better to put your feet slightly forward, shoulder-width apart, press your lower back to the fitball.

Tightening your abs, slowly squat, pause a little at the bottom point, then rise back up.

If you can do this abs and glutes exercise with a ball without any problems, make it more difficult.

Take dumbbells or weights in your hands, you can also squat on only one leg.

Abdominal slimming ball exercises are very important and really bring the desired effect, and it can be seen on the thighs as well.

After hard training, your buttocks will become perfect, your body will be toned and slender, and fat will disappear from your legs.

Within a month, the result will be visible to the naked eye. So don’t hesitate and start practicing.

If it seems to you that you are not doing it quite right, watch the video of exercises for the press on the ball, and you will immediately be able to understand your mistakes.

The gymnastic ball or fitball appeared in the mid-20th century. Physiotherapists have noticed that exercises performed with the ball significantly improve the condition of patients with musculoskeletal problems and have successfully used them during rehabilitation.

Later, fitball was successfully used by fitness trainers to correct the figure and fight extra pounds.

Advantages and functions of fitball

With a lot of weight, there is a lot of stress on the back and limbs. The fitball will help you perform the exercise with maximum efficiency, without overloading your back, knees, or legs. It is especially recommended for people suffering from excess weight, varicose veins, joint diseases and disorders of the spine.

Due to its versatility, fitball is especially effective for achieving a slim figure. Performing one exercise, almost all muscles are involved. Exercises with a fitball can be performed by both older people and very young people.

Fitballs are easy to purchase in all sports stores. Its cost is publicly available. You can practice with it yourself at home.

Choosing the right fitball

The diameter of the ball can be different: 55 cm, 65 cm, 75 cm, 85 cm.

Height: 152 cm – 165 cm – ball 55 cm
Height: 165 cm – 185 cm – ball 65 cm
Height: 185 cm – 202 cm – ball 75 cm
Above 202 cm – ball 85 cm

It is important to consider the match between your height and the height of the ball.

When sitting on it, your legs and thighs should be parallel to the floor. This indicates that the size is selected correctly. Before starting a workout, you need to make sure that the fitball does not slip. When pressed, the depression can be about 2.5 cm.

If the fitball is inelastic or too elastic, it will be difficult to maintain balance on it. On the other hand, if the ball is very soft, the effectiveness of the training will decrease. He will simply fail.

Class Rules

The main rule is to remember that the fitball is intended to improve your health and make your figure perfect, and not to contribute to injury. Therefore, pay close attention to the correctness of the exercises, and do not neglect the advice of specialists. The trainer will help determine the load in accordance with the person’s age, weight, and physical capabilities.

Fitness programs offer a number of exercises that can be performed while sitting or lying on a fitball.
Correct sitting position: the body and thigh are clearly positioned at an angle of 90°, the head is slightly directed upward, the back is kept straight, the legs should be placed shoulder-width apart and parallel to each other. This position is the correct starting position for sitting exercises.

The sitting position ensures that your posture is healthy and symmetrical.

Exercises from a lying position: the correct position depends on the particular exercise. There are rules that must be followed. In order not to lose balance and not get injured, there must be good support with your feet on the floor, and in some exercises with your hands. The body should be placed strictly in the center of the ball.

Exercises that are performed from a lying position strengthen the back muscles and make the abdominal muscles toned. They will require tension not only in the outwardly visible layers of the abdominal muscles, but also in the deep internal muscles.

Working out with an exercise ball burns at least 200 kcal and takes little time.

Effective exercises

Classic body lift. Sit with your back to the ball on the floor. Bend your knees slightly, keep your back straight, and your head forms an extension of the spine. Then lean your upper back against the ball and gradually move your legs back until your lower back is on top of it. The upper back no longer lies on the ball; you need to keep it suspended, hands behind your head, elbows looking strictly to the sides. As you exhale, slowly raise your head and shoulders, and as you inhale, lower your head. The abdominal muscles remain tense throughout the entire exercise. Don't bring your elbows together. Perform 25 to 30 repetitions.
Work on the oblique abdominal muscles. The starting position corresponds to the previous exercise. Your lower back rests on the ball with your legs bent and firmly planted on the floor. The head is an extension of the spine, the arms are bent at the elbows and crossed in front of the chest. The stomach remains tense. As you exhale, lift your upper body up diagonally to the right, and as you inhale, lower it to the starting position. Then also to the left. 12 to 15 reps on each side.
Lifting your hips. Tightens the buttocks, strengthens the deep abdominal muscles and back. Lie on your back on the floor, place the ball in front of your feet, place your feet on the fitball so that your heels and shins rest on it. The arms lie along the body, palms down. The back of the head and shoulders are relaxed, looking up. The back, buttocks and stomach are tense. Slowly lift your buttocks and lower back up, keeping your shoulders and head on the floor. We lower it and raise it again. 12 to 15 repetitions.
Raising your legs up. Works the lower part of the rectus abdominis muscle and the back. Starting position – lying on your back. Hands lie along the body, palms down. The back of the head and shoulders are relaxed. You need to bend your knees slightly and place the fitball between your legs. We clamp it. Raise your legs up, making an angle of 90°. We fix ourselves at the top point, count to 10 and lower our legs down. For greater effect, slow execution is recommended. Repeat 8 to 12 times.
Lateral muscles. Strengthening the side muscles. Lean your left side on the ball, place your left arm bent at the elbow behind your head, your gaze should be directed to your right leg. Slowly extend your left leg, your leg resting only on the outside of your foot. For balance, place your right foot in front of your left knee. We extend our right arm along the thigh. The palm is turned down. The lateral abdominal muscles are very tense, we lift the body and stretch to the right side, while extending the right arm in the direction of the left leg. Then slowly lower the body. We do 12 to 15 repetitions per side.
Plank. Trains, first of all, the lower part of the rectus abdominal muscle, as well as the buttocks. Starting position: kneel down, place the fitball in front of you. Forearms on the ball. We straighten our legs and take the “plank” position. The back should be straight, the head should be a continuation of the body, the gaze should be directed down to the hands, the stomach should be pulled in, the buttocks and back should be tense. Maintain an even position for 1 minute. Do three repetitions for 1 minute. For beginners from 15 seconds.
Buttocks. Kneel in front of the exercise ball. And roll forward over it so that you remain lying on your stomach on the ball, resting your palms and feet on the floor. Raise your left leg up until it is parallel to the floor. Do 20 springs up as high as possible, first with your left foot, then 20 springs with your right foot. A strong tension should be felt in the buttock area. After you have completed 20 springs on each leg, first hold your left leg at maximum height, hold for 30 seconds, then your right. When performing, the leg should be straight and well stretched.
An ideal exercise for “problem” areas.
Lie on your back, place your feet on the ball, arms along your body, palms down. Press the fitball with your heels and roll it as close to you as possible, while lifting your buttocks and lower back up. Then return to the starting position lying down. Keep your buttocks and abdominal muscles tense. We do 15 repetitions.
Push-ups while lying on a ball. An excellent exercise for the chest and back muscles, it quickly burns calories. Sit on your knees in front of the ball. Roll forward a little and place your palms on the floor. At the same time, place the lower abdomen and thighs on the ball. Hands should be placed at chest level, shoulder width apart. Bend your arms and lower your chest to the floor. Hold this position for 8-10 seconds. Return to the starting position. Do push-ups 10-15 times. While performing the exercise, keep your abdominal muscles tense.

To achieve the effect, exercises must be performed regularly.
Combine physical activity with and then the result will not be long in coming.

Any type of fitness sooner or later begins to get boring. In order not to lose the desire to exercise yourself, you need to introduce something new into your training. One of the exercise machines that will help bring such novelty to your workouts is a fitness ball.

Bright, big - you can choose a fitness ball of your favorite color. Training with him will bring you a lot of new experiences. This simulator is universal. It is used in both regular fitness groups and pregnancy groups.

Before we begin describing the exercises in which a fitness ball is used, let's figure out how to choose this ball of the right size and appropriate quality. The effectiveness of the exercises performed will depend on the size and quality.

When choosing this ball, pay attention to the density of its shell. Fitballs with a shell that is too thin can simply burst under high pressure. You need to choose a fitness ball that can support up to three hundred kilograms of weight. It is also important to choose the correct size of this ball.

When choosing the size of the ball, you need to focus on your height:

For women with a height of up to 170 cm, a ball with a diameter of 0.55 m is suitable.
For women with a height of 170 to 180 cm, a ball with a diameter of 0.65 m is suitable.
Tall women, whose height is 180 cm and above, need to choose a size where the diameter is 0.85 m.

It is very easy to check whether a fitness ball is suitable for you personally. To do this you need to sit down on it. In this pose, pay attention to the angle of your hips, knees, and feet. If the ball size is correct for you, this angle will be 90 degrees.

Advantages of exercising with a ball

To further ignite your enthusiasm for exercising with this machine, let's list the benefits of such exercises:

In order to stay on the fitball, a person needs to keep almost all the muscles of his body tense. As a result, muscle groups are worked out better than when the same exercises are performed simply on the floor. The process of losing weight is more intense, the body burns more calories. At the same time, during classes a person feels minimal additional stress.
The advantage of exercising with a fitball is that it can be used by people who are prohibited from regular types of exercise for health reasons. During sports, the cardiovascular system actively works, blood pressure rises, this is not beneficial for all people. So, those for whom this is not useful are always looking for softer options for exercise, and training with a fitball is one of them.
An important advantage of such activities is that they relieve the load on the spine. Sometimes people can't do fitness just because their back hurts a lot after working out. When you lie down on a fitness ball, your spine is automatically fixed in a comfortable position, while the load is minimal. Such workouts are good for your back. They gently train the muscles of the spinal column.
People who are overweight may find it difficult to exercise normally. Ball exercises are an excellent way to lose weight. Even if you have a lot of excess weight, you can last the entire session.
Exercises with a ball are incredibly useful for pregnant women and mothers with babies.

Exercises

We believe that you are inspired enough to start practicing with a bright ball. This can be done both in an aerobic group and at home. We will present basic exercises with a ball.

These exercises are aimed at all muscle groups at once; they will help well in losing weight:

We do push-ups.
The ball should be under our knees. The hands rest on the floor. The torso and thighs remain parallel to the floor. We begin to bend at the elbows so that the chin touches the floor. When we go down, we inhale, exhale as we go up. Push-ups are incredibly effective for the entire body, with the arms, abs, and chest working the most. Such exercises perfectly develop endurance, which is also important for losing weight.
Let's stretch.
You need to get down on your knees. At the same time, we place our hands on the ball that is in front of us. Using our hands, we roll the ball slowly forward and reach for it. Maintain body balance. These exercises are good to do at the end of a workout to relieve tension from your back.
Strengthening your back and abs.
We lie on the floor with our backs. Bend your knees and place your feet on a sports ball. Make sure your legs are at right angles. Place your hands under your head. Raise the body and reach for the knees, then return to the original position. This exercise is good for losing weight in the abdominal area.
Plank.
We lower ourselves onto the fitball with our stomach, while raising our legs, reaching the maximum horizontal position of the body. In this position, we try to maintain body balance, count to ourselves to 10. Then we return to the original position. With this exercise, the process of losing weight starts, all muscle groups are tensed.

Exercise effectiveness

So, now you know another way to diversify your sports activities. Now you can choose the right fitball for yourself.

For those who have just started their weight loss process, ball exercises are an ideal option. Such a bright simulator turns complex exercises into a game, making classes more fun.

Daily abdominal pumping does not bring results? Exhausting diet prevents you from getting a flat stomach? It's time to buy a fitball! A sports ball is an ideal exercise machine for home use; it allows you to achieve the desired shape in a short time and does not require regular visits to the gym. Total 7 exercises, performed every day, will help you say goodbye to the hated fat in the problem area and gain a slim stomach.

Exercises on a ball for losing weight on the abdomen and sides

As a rule, fat deposits accumulate not only in the abdominal area, but also on the sides. That's why physical exercise should be aimed at this area as well. Separate classes are not required; the complex presented below has a dual focus.

Exercise 1

In a horizontal position, the upper part of the body is raised by resting on the arms, and the legs are thrown over the fitball. Having achieved relative stability, you need to roll the ball towards the thighs. Bent knees will help with this; they must be bent very slowly. When your knees begin to touch the floor, you should stop and stay in this position. for 10 seconds. Then the starting position is taken, the exercise is performed 10 times.

Exercise 2

With your feet against the wall, you should lie sideways on the ball. The arms are extended above the head and crossed. Now you need to slowly raise and lower the press, maintaining stability and not allowing the ball to jump out. Daily training involves 10 exercises.

In this case, the lateral abdominal muscles, which are responsible for a flat stomach and toned sides, actively work.

Exercise 3

Having rested your pelvis on the ball and assumed a reclining position, perform body lifts with the body turned to the sides. This exercise is a type of crunch that perfectly works the oblique abdominal muscles. During the exercise, you must keep your back straight!

Exercise 4

The following exercise allows you to achieve not only an ideal stomach, but at the same time develop coordination and strengthen the muscles of the whole body. To perform this, you need to lie on the fitball with your chest, resting your feet on the floor. By moving and rolling the ball a little, you should find the “balance point.” Now you should stretch out your arms and try to maintain your balance for 30 seconds. Afterwards the left hand lowers, the left leg extends. The body should be parallel to the floor, the exercise is repeated for the left arm and right leg.

Exercise 5

In a lying position, the arms are pressed to the body, the ball is clamped with the feet. With straight legs, the fitball rises up to the maximum possible height. The exercise should be performed slowly and the ball should not slip out.

10-15 daily lifts ball will help you see improvements in the problem area within a week.

Exercise 6

Leaning on the fitball with your hands, perform squats. This exercise for beginners often ends in falls. To don't lose your balance and not fall, you should place your hands closer to the center of the ball, and not from the edge.

Exercise 7

In a lying position, rest your calves against the fitball and find balance. Raising the pelvis, the ball rolls from the calves to the feet, then slowly returns back. When raising the pelvis to its maximum height, you should stay in this position for 10-15 seconds.

For training to bring results, there is no need to perform exercises around the clock. It is enough to follow the simple rules given by fitness and Pilates trainers.

Each exercise cannot be performed more than 15 times in one approach.
You should perform the exercises slowly, feeling how your muscles tense.
In one lesson, you should perform 2-3 approaches, repeating the exercises in a circle. A rest break between laps of at least five minutes; jumping rope is a great distraction.
To muscles that are not warmed up, the load may seem excessive, so a warm-up is mandatory before training.
When finishing your workout, you should stretch your muscles. This will avoid painful sensations and increase their tone.

And, of course, we should not forget about the basic principles of proper nutrition. All excess and harmful calories that enter the body with food are deposited on the sides and stomach in women. To lose weight, you should burn fat in this area without adding new pounds to it. Therefore it is necessary:

Eliminate from the diet (or reduce the amount) sweet, starchy, fatty and smoked foods
Avoid soda and snacks on the run
Don't skip breakfast, giving preference to slow carbohydrates in the morning
Maintain a drinking regime, drinking at least 1.5 liters of non-carbonated mineral water daily