Indications for exercising on a fitball. Fitball: how to choose a large fitness ball. Is fitball good for weight loss?

Today all fitness clubs are equipped with fitballs. What is it, how to choose the right fitball, does it help you lose weight, exercises on the fitball and answers to other questions can be found in this article! I’m telling you from personal experience, because I have a fitball at home and I often work out on it!

What is fitball?

A fitball is a special ball that is used to perform a wide range of physical exercises. It was originally developed for people with back problems. This ball helped strengthen the corresponding muscles, improve posture, and restore after operations and injuries. The championship in the development of fitball, according to sources, belongs to a Swiss physiotherapist. But soon the ball’s scope of use began to grow, moving beyond the group of rehabilitation equipment. That’s why fitballs began to appear in fitness centers and even at home.

How is fitball useful?

Regular exercise on a fitball is a great way to strengthen the muscles of the whole body, improve posture, deal with problem areas and even lose weight. The result is a toned, slender body.

What exactly do exercises on fitball provide? Replies from:

Correct posture: every exercise on a fitball, not to mention specially designed complexes, strengthens the back muscles without overloading it. The muscles that make up the corset for the spine are involved. Physiotherapists note improved posture after regular exercise on a fitball. Try it too!

The fact is that after active physical exercise, you can relax on the fitball itself, stretch your back and all your muscles. This, as I personally think, is the health-improving effect of a fitness ball.

Increased endurance and muscle strength: exercises on a fitball involve all muscle groups (tested it on myself). Increases muscle tone and strength.
Trained vestibular apparatus and good coordination of movements: even if you only exercise your abs on a fitball, you still need to keep your balance. For the first time, it’s even difficult to perform basic exercises, which look so beautiful and easy in pictures in fashion magazines. The fitball will continually try to roll away from you. You need to get used to being concentrated. Soon you will stop noticing that all your muscles are toned, and you can easily do the second or third repetition of the exercise on the fitball without falling off it.
Flexibility: Fitball exercises allow you to very effectively stretch your muscles and knead your joints.
In addition, exercises on a fitball, namely the shock-absorbing function of the ball, relieve the spinal column, improve metabolism and blood supply to all parts of the body, internal organs, and strengthen the functioning of the cardiovascular, respiratory, and nervous systems.
Good mood: practicing with a big bright ball is very fun and interesting)

Fitball is the only apparatus whose exercises require simultaneous coordinated motor work. vestibular, visual and tactile apparatus.

I would like to note that exercises on a fitball are not exhausting and are quite gentle (unless, of course, you do not take into account special aerobic complexes on). They do not put “wrong” load on the legs and back. For this reason, people can exercise on a fitball different ages, gender and health status. Nowadays, ball exercises for infants and pregnant women are very common. Elderly people in European countries are not far behind them. This direction is just developing here. Exercises on a fitball can be performed by people with varicose veins.

Probably every person at the beginning of classes was afraid that the ball would burst. Do not be afraid! A properly selected fitball will support not only your weight, but also more!

Fitball exercises. Contraindications

Despite the miraculous effect of fitball on the entire body, exercises on it still have some contraindications. Doctors do not recommend exercising on a fitness ball for those who have: severe diseases of the cardiovascular system; herniated intervertebral discs; pathologies of internal organs.

I would like to note that there are different techniques for performing exercises on a fitball. You can choose the ones that are most suitable for your case. There are calmer complexes, there are strength and cardio workouts that promote weight loss (of course, with a normal daily routine). Before you start exercising on a fitball, consult your doctor and trainer! Also choose the time when you.

As I already noted, a fitball correctly selected in size will contribute to good training results. Yes, and it’s more convenient to practice on it. On a ball that is too large, the exercises will not be performed fully; you will roll off it and not reach the floor with your feet and hands (in a lying position, sitting). A small ball will put a lot of stress on your legs and joints and will slip out. Therefore, there are two main ways to determine the size of the fitball you need.

Method one. Sit on a fitball. Place your feet together in front of you, keep your back straight. In this case, the angle at the knee joint should be exactly 90 degrees. It is worth noting that the degree of “inflation” of the fitball plays a role in this. The ball should not be hard, and on the contrary, it should not bend much under your weight. Perhaps you need to deflate or inflate the fitball a little, then the desired degree will be equal to 90 degrees.

Method two. This method is more accurate and correct, in my opinion. This way you can even buy a ball as a gift. All you need is the person's height.

Fitballs differ in diameter. There are balls from 45 to 85 centimeters in diameter. Each indicator corresponds to a certain human height.

I present to you table “How to choose a fitball”, where the first column will contain the size (diameter in centimeters) of the fitball, and the second column will contain the corresponding human height:

45 cm – below 152 cm
55 cm – from 152 cm to 164 cm
65 cm – from 164 cm to 180 cm
75 cm – from 180 cm to 200 cm
85 cm – from 200 cm

Each ball indicates the maximum permissible weight of a person. You can jump, lie on your fitball - it won’t burst)

There are several types of fitballs:

a simple smooth ball is the most common option for fitness clubs and for home use;
a ball with ears - for additional support and balance (more often used for children's activities and for performing exercises by pregnant women);
ball with knobs - massage fitball.

The fitball is inflated with a special pump, which is often included (manual). You can buy a fitball at any sports equipment store or online store. Prices vary depending on the manufacturer, size, configuration and purpose.

Fitball exercises. I want a slim and toned figure!

All exercises on a fitball can be collected in complexes. There are a huge number of them: to improve flexibility, to strengthen the back muscles, for the abs, for the legs, for the arms, for tightening the buttocks, for working the pectoral muscles and shoulder muscles... There are countless types of exercises: twisting, planking, walking, turns, push-ups, passing the ball, squats, bridges, lunges and others. In addition, you can combine exercises on a fitball with, for example, exercises with dumbbells.

Doing exercises on a fitball CORRECTLY is not easy. Especially at the beginning of your acquaintance with a sports instrument. Maintaining balance, straining all your muscles so as not to fall off the ball, and even performing turns, twisting or planks requires a lot of effort. Therefore, exercises on a fitball lose weight they help too. As a result, you will get not only a slim, but also a toned body with beautiful reliefs (you need to add and to REGULAR exercises).

I offer you several useful video exercises on fitball. Full body exercises:

Fitball exercises for weight loss. Very energetic workout:

Do you use fitball? What results have you achieved?

Reading time: 23 minutes

Fitball is very popular among exercisers both at home and in gyms. Today we will try to answer the following questions. Why has the gymnastic ball become so widespread throughout the world? Is fitball effective for weight loss? How to choose a ball when buying and what should you pay attention to?

In English, the gymnastic ball has many different names, which are related to the history of its appearance and further use. Therefore, if you are looking for workouts with fitball on YouTube, you can try entering the following forms in the search: exercise ball, Swiss ball, balance ball, fitness ball, fitball, gym ball, gymnastic ball, physioball, pilates ball, stability ball, Swedish ball, therapy ball or yoga ball.

General information about fitball

A fitball is an elastic rubber ball with a diameter of 40-95 cm, which is used in physical therapy and sports training. Fitball was first used in Switzerland (60s of the 20th century) in treatment programs for newborns and infants. Fitball was later integrated into physical therapy to treat neurodevelopmental disorders. The experience of the Swiss was adopted by North Americans, and then other countries.

Nowadays the rubber ball is used not only for therapeutic purposes, but also for sports purposes. Trainers include exercises with fitballs in various programs: aerobic and exercises for pregnant women. The gymnastic ball has become one of the most popular sports equipment along with dumbbells and expanders.

Benefits of training with a fitball

What is the reason for such popularity of the gymnastic ball, what is the effectiveness of the fitball for weight loss and what other advantages does this sports equipment have?

When practicing on a ball, your body is forced to react to its instability. So you will use b O More muscles to maintain balance, which means more stress on the body and burns more calories. This is one of the main factors in the effectiveness of fitball for weight loss.
Training with a fitball is especially useful for strengthening the muscles of the abdomen, back, lower back, and buttocks. Ball exercises are one of the most effective means for developing core muscles. Moreover, the work involves deep muscles that are usually not involved during regular training.
Unlike many other abdominal exercises, exercise balls for your core are gentle on your back, non-stressful, and help you safely strengthen your core muscles.
Regular training with fitball helps improving posture, unloading the spinal column, relieving back pain.
Exercising on a gymnastic ball helps improve coordination and develop the vestibular system. Even simple exercises on the ball perfectly develop a sense of balance and poise.
It is also very convenient to practice exercises with this apparatus to develop flexibility and improve stretching of muscles and joints.
Thanks to the elastic structure of the ball, the load on the joints and spine is reduced during exercise. This minimizes the risk of injury.
Fitball training is suitable for rehabilitation exercises after injuries to the spine and the musculoskeletal system in general. It is also useful for patients with osteochondrosis, because exercise with an elastic ball promotes the regeneration of intervertebral discs.
When training with a fitball, the load on your legs is reduced, so you can exercise with it even if you have varicose veins, damaged knee and ankle joints, or are recovering from other lower extremity injuries.
For training with fitball There are practically no restrictions. Children, elderly people, overweight people, and even those who are very far from any physical education can practice with it. In addition, practicing on the ball is fun and interesting, so with its help you can involve people close to you in the sport.
Training with a fitball is especially suitable for pregnant girls to lose weight and maintain a firm body.
Exercises on a gymnastic ball help calm the nervous system, relieve stress and improve mood.
Fitball is practically the only sports equipment that promotes simultaneous coordinated work of the motor, vestibular, visual and tactile apparatus.
A gymnastic ball will diversify your routine workouts and introduce new original exercises into your program to tone the muscles of all problem areas.

As you can see, the benefits of fitball for weight loss and health cannot be overestimated. Regular exercise with a fitball will help you improve your figure, improve your posture, get rid of back pain and strengthen your core muscles.

Be sure to read about other sports equipment for weight loss that can be used at home:

Contraindications for training with fitball

A gymnastic ball is an almost universal sports equipment that has no special contraindications or disadvantages for use. However, without additional consultation with a doctor, it is not recommended to train with a fitball during the first trimester of pregnancy, in case of severe diseases of the cardiovascular system and herniated intervertebral discs.

Fitball for weight loss: 10 best exercises

Be sure to check out our article: 50 exercises with a fitball for weight loss. It not only presents the most effective exercises with a fitball in GIFs, but also offers a ready-made lesson plan for beginners, intermediate and advanced levels of training. We offer you examples of exercises with a fitball:

1. Crunches

2. Torso rotations

3. Side plank against the wall

4. Single Leg Butt Raise

5. Rolling a fitball on your back

6. Superman with fitball

7. Elbow plank

8. Climber

9. Touching the floor with your foot in plank

10. Squat with fitball

Thanks to the YouTube channel for the gifs Shortcircuits with Marsha.

Is fitball good for weight loss?

We have already noted the usefulness of fitball for weight loss and for health in general. In addition, a gymnastic ball helps you diversify your fitness activities and better work on the muscles of your entire body. But in many ways, the effectiveness of training on a fitball for weight loss depends on the specific fitness program. The higher your heart rate rises during exercise, the more calories you will burn. If your goal is muscle tone, then choose functional training with or with your own body weight.

Remember that losing weight is primarily about nutrition and only secondarily about exercise. But proper nutrition without exercise will never give you a toned body and toned muscles. Therefore, to lose weight, try to combine training with fitball and.

How to choose a fitball when purchasing?

If you are in doubt about purchasing a gymnastic ball because it will take up a lot of space in your apartment, then we hasten to reassure you. The deflated fitball fits easily into a small box and is inflated using a pump within 5-10 minutes. There is no need to worry about safety: the balloon will not burst or explode if damaged, but will slowly deflate. Most modern fitballs are equipped with an anti-explosion system. This indicates that the ball is protected from sudden breaks.

When purchasing a fitball, pay attention to the presence of a pump in the kit. If you have a pump at home (suitable, including bicycle), then you don’t have to worry about this. If not, then it’s better to choose a ball with a pump included. Before using the fitball for the first time, it is advisable to inflate it once (approximately 70-80% of the maximum volume), hold it for several hours, deflate completely and then inflate it again to the maximum volume.

Please note that the more you inflate the ball and the tighter it is, the more difficult it will be for you to perform the exercises and the more stress your body will receive. At first, while you are just adapting to a new apparatus, you can not fully pump it up.

How to choose the fitball size?

Fitballs come in different diameters from 45 to 95 cm. The most popular sizes are 65 and 75 cm. Most often, people with average height choose these types of balls.

In order to make sure that the fitball size is suitable for you, we recommend performing this test. Sit on the ball and look at the angle formed between your shins and thighs. If the projectile suits you, then the angle should be 90-100°. In this case, the feet should be completely on the floor. If the angle between the shin and thighs is sharp, then the fitball is too small for you.

If you do not have the opportunity to try on a gymnastic ball, then try to focus on the ratio of height and diameter of the ball:

150-160 cm – diameter 55 cm
160-170 cm – diameter 65 cm
170-180 cm – diameter 75 cm
180-190 cm – diameter 85 cm

Top 10 inexpensive fitballs on Aliexpress

Diameter 55 cm, anti-explosion, 7 colors
Cost: 1220 rubles
Pump included

Diameter 65 cm, anti-explosion, 6 colors
Cost: 1260 rubles
Pump included

Diameter 65 cm, anti-explosion, 5 colors
Cost: 1290 rubles
Pump included

Diameter 75 cm, anti-explosion, 7 colors,
Cost: 1490 rubles
Pump included

Fitball, which came to us from Switzerland, has already won thousands of fans, thanks to its ease of use and amazing training results. This is an excellent exercise machine for the whole family, from newborn babies to the elderly. What is a fitball and how is it good for health?

What is fitball?

Fitball is an original colored gymnastic ball with which you can significantly improve your well-being, figure and posture. In addition, exercise on a fitball improves your mood and helps fight stress and depression.

Fitball comes from Switzerland, but today this miracle ball has won the love of many people around the globe. The fitball was created in the 50s of the twentieth century by the doctor Susan Kleinvogelbach - initially this device was used for gymnastics by people with cerebral palsy.

The effect that fitball exercises had was amazing - and therefore they soon began to be recommended as a restorative therapy for people with injuries to the spine and the musculoskeletal system as a whole. Exercises on a fitball contributed to a faster recovery, improved regeneration and metabolism processes in tissues, muscles and intervertebral discs.

Soon the whole world learned about what fitball is and what its effects are. Today, not a single fitness center or maternity hospital can do without this miracle simulator. It is used both independently and as a component of various fitness techniques, whether it be aerobics or aerobics - it doesn’t matter. In addition, each of us can buy a fitball for home - it’s an inexpensive pleasure, which also takes up little space.

The benefits of exercising on a fitball

Exercises on a fitball help to correct the figure, increase the tone of the muscles of the whole body (including heart function), improve the functioning of the respiratory system, improve coordination and balance, and help improve the functioning of the vestibular apparatus.

Fitball exercises are recommended for overweight people who have experienced spinal injuries, suffer from varicose veins, arthritis and osteochondrosis. The beauty of fitball aerobics is that it is simple and does not require any preparation, and therefore is suitable for people with a minimal level of training. Fitball has no age restrictions and is ideal as a gentle workout for older people.

Separately, I would like to say about what a fitball is for pregnant women. This miracle simulator has been actively used in recent years for pregnant women’s gymnastics, and also as an indispensable assistant for the expectant mother during childbirth. It helps increase blood flow to the muscles, stretch them, relax the spine and joints.

This is also an excellent tool for your baby's first gymnastics. Today, the item “buy a fitball” is one of the first on the list of necessary things for a newborn. Fitball exercises help improve the child’s vestibular apparatus, relieve muscle tone in the baby, and alleviate the baby’s condition after some birth injuries. In addition, it’s just fun and interesting - that’s why fitball exercises are also recommended for absolutely healthy children.

How to choose the right fitball?

Before you buy a fitball, you should familiarize yourself with some important criteria for choosing this ball.

This must certainly be a ball of good quality, durable and subject to restoration after damage - this is evidenced by the designations “Burst resistant quality” and “Tera-band”.

When choosing the size of the ball, be guided by the criterion that the angle between the shin and thigh of a person sitting on the fitball should be at least 95-110 degrees. Thus, the taller the person, the larger the diameter of the fitball should be.

We found out what fitball is, how it came to us and what its beneficial effects on the body are. Next time we will tell you how you can practice fitball exercises at home.

A fitball is a large elastic ball with a diameter of up to 1 meter. It is used for training at home and in the gym. Fitness instructors include exercises with a fitball in aerobics, Pilates, strength training, stretching and gymnastics for pregnant women.

Initially, fitball was used in the rehabilitation of newborns with cerebral palsy. The first fitball was developed by Swiss physiotherapist Susan Kleinvogelbach in the 50s of the 20th century. Exercises with a gymnastic ball had a strong effect that it began to be used in the practice of recovery from injuries to the musculoskeletal system in adults. Since the 80s, fitball has been used not only in therapy, but also in sports.

Types of fitball

Fitballs differ in 4 parameters:

rigidity;
diameter;
color;
texture.

Stiffness or strength depends on the quality of the material from which the ball is made and the degree of “inflation”.

The diameter varies between 45-95 cm and is selected based on individual characteristics and preferences.

The texture of the fitball is:

smooth;
with small spikes - for a massage effect;
with “horns” - for children.

How to choose a fitball

When purchasing, pay attention to the inscription BRQ - Burst Resistant Quality, ABS - Anti-Burst System, "Anti-Burst System". This means that the ball will not burst or tear during use.
Find the mark with the maximum weight that the fitball is designed for. This applies to overweight people and those who use weights to exercise on the ball.
Not all manufacturers include a pump with the fitball. You don't have to buy one: a bicycle pump will do for inflation.
In the store, do a test to determine the appropriate size. Sit on the ball and make sure that the angle at the knee becomes 90-100º, and the feet are completely on the floor. If the diameter is incorrectly selected, it is impossible to achieve correct posture while sitting on the ball, as the load on the joints and spine will increase.
Do not confuse a fitball with a medicine ball - a medicine ball that acts as a weighting agent.

Exercises with a fitball help diversify your regular workouts and strengthen your body. The fitball will help you improve your stretching and become flexible.

General

While playing with the ball, a lot of concentration is required. More muscles are used for balance, which helps strengthen them.

For coordination

When performing exercises with a fitball, coordination improves, which allows you to learn to balance on unstable surfaces and develop the vestibular apparatus.

For the mood

Exercises with a fitball have a beneficial effect on the nervous system, elevate your mood, relieve stress and tension.

For heart

During training with a fitball, the functioning of the heart and lungs improves.

For pregnant

With a fitball, you can perform exercises to keep fit without fear of harming your unborn child.

Fitball training for pregnant women is carried out to prepare muscles for childbirth. Positive effects of training for expectant mothers:

relieving tension from the lumbar region;
relaxation of the muscles surrounding the spinal column;
normalization of the circulatory system;
strengthening the muscles of the pelvis and back.

Exercises with a fitball are allowed after the 12th week of pregnancy in consultation with your doctor.

For babies

Fitball exercises with newborns can be carried out in the 2nd week of life.

Benefits from classes:

development of the vestibular apparatus;
relieving muscle hypertonicity;
stimulation of internal organs;
strengthening the abdominal muscles and limbs.

During classes, observe the child’s reaction: if he begins to act up, stop the exercises and postpone until next time. The first classes should not last more than 5 minutes.

A gymnastic ball or “” is a sports equipment familiar to everyone who has been to the fitness room. Experts advise using it for everyone involved in fitness and aerobics, not only in the gym, but also at home. Fitball increases the effectiveness of training. It helps improve coordination, allows you to evenly distribute the load on the muscles, helps get rid of fat in problem areas, makes your stomach flat and your body slim.

To experience all the benefits of this sports equipment, you need to know how to choose and use the fitball correctly and for what purposes it is best suited.

This sports equipment, also called Swiss, is a large, elastic, durable rubber ball designed for fitness and aerobics. It is great for both home training and use in the gym. The effectiveness of the exercises performed directly depends on the correctness of its choice. The fitball must correspond to the height, weight, and goals of the athlete.

The use of a large sports ball has a multifaceted effect on a person:

develops dexterity, flexibility, coordination;
uses almost every muscle group;
corrects and corrects posture;
prevents the development and treats the initial stages of degenerative and dystrophic changes in the joints and spine,
gives a slim silhouette without the use of complex exercise equipment;
promotes rapid burning of calories.

The spherical shape helps perform exercises with a large degree of amplitude, and the instability of the fitball helps maintain muscle tone. This projectile has no age restrictions and is affordable. Its purchase, unlike a treadmill, exercise bike, stepper, does not require large expenses. The large ball perfectly strengthens the pelvic muscles, which has made it popular among pregnant women involved in aerobics and fitness.

The absence of excessive stress on the leg muscles allows the apparatus to be used by both elderly people and those who suffer from joint problems, varicose veins, and excess weight. The latter need to be especially careful when choosing a ball, which must be elastic and strong enough to withstand the pressure exerted on it.

Exercising with a Swiss ball strengthens the abdominal muscles, gets rid of fat in the abdomen and other problematic parts of the body, reduces the appearance of cellulite on the buttocks and thighs, and allows you to engage muscle groups that usually remain unused. Thanks to these advantages, fitball is considered one of the safest, most versatile, affordable sports equipment.

The history of fitball

The “Swiss” ball owes its second name to the fact that Susan Klein-Vogelbach, a physiotherapist from Switzerland, was the first to use it in her work. Back in 1960, this simulator became part of the rehabilitation program for patients with spinal injuries. Later it was used in the treatment of patients with cerebral palsy.

Medical observations of patients led experts to the conclusion that a ball with a large diameter can serve not only therapeutic, but also preventive purposes. Exercising with him on a regular basis strengthened the muscular-ligamentous system and stabilized the weight. This did not go unnoticed. Already in the nineties of the last century, fitball gained wide popularity as a simulator that promotes figure correction and weight loss, and aerobics with a Swiss ball has become a popular trend in fitness.

Types of gymnastic ball

Each type of fitball has its own characteristic features. This simulator is available in the following versions:

They are equipped with special handles that allow you to maintain balance and jump on a sword. This model is especially loved by small children and is perfect for beginners.

The products not only have all the advantages of a large gymnastic ball, but are also an excellent massager that helps in the fight against cellulite.

Can be used by everyone without restrictions, but are most suitable for pregnant women. They are used to perform both relaxing and intensive training.

They have a reduced diameter and corresponding bright decor.

They are distinguished by a unique shape that resembles a donut.

The cost of the projectile is determined by the size, design, configuration, brand and varies from 500 to 2500 rubles.

Criterias of choice

You can purchase a gymnastics machine for aerobics and fitness at a sporting goods store or order it through a similar online portal with delivery. A competent consultant will help you determine the optimal size and give useful recommendations. To prevent the purchase from being spontaneous and ill-considered, the parameters of the ball should be considered in advance. It is better to independently study the basic characteristics of the projectile and how they affect subsequent training.

This parameter depends on the physical characteristics of the athlete. You can select the dimensions of the projectile both by height and arm length:

All data is given in centimeters, and arm length is measured from the shoulder to the tips of the outstretched fingers.

A small test allows you to finally verify the correctness of your choice. If the torso with the thigh, lower leg and foot while sitting on the apparatus astride form an almost right angle, the ball is selected correctly.

Beginners who have not trained with similar simulators before are recommended to purchase a projectile with a diameter smaller than the norm. This minimizes the risk of serious injury if you fall.

Qualitative indicators

A good fitball should be:

elastic and spring back when pressing on it with the palm of your hand;
durable with perfectly executed and invisible seams;
with high antistatic properties;
with a perfectly pressed nipple.

To eliminate the risk of serious injury when a projectile punctures or cuts, manufacturers of most modern models equip balls with an anti-burst system, the presence of which is indicated by the ABS mark in the technical parameters. It protects the fitball from exploding, that is, the projectile simply deflates slowly.

The maximum permissible weight exerted upon a vertical load on the ball, as a rule, is also specified in the characteristics. It depends on the specific model, but if it is a really good simulator, then it can withstand about 200-300 kilograms.

Terms of use

To protect the ball from mechanical damage, you need to work with it on a smooth surface. A punctured projectile must be repaired. Quite often it comes with glue, which allows the damaged area to be resistant to tearing. The fitball should be stored inflated, away from direct sunlight and heating devices. In winter, it must be transported not in the trunk, but in the cabin of the vehicle.