25 super effective exercises with a fitball for practicing at home

Who is fitball training for?

Fitball is a truly universal projectile for home workouts.

Exercises with it help to load different muscle groups well, relieve lower back pain and prevent its occurrence, pump the body and develop a sense of balance.

Fitball is often associated with soft loads – it is used during training of pregnant women, the elderly and inactive people who lead a sedentary lifestyle.

At the same time, quite complex movements can be performed on an elastic ball, which require good physical preparation and perfectly develop muscle strength and balance.

Below we give 25 exercises, broken down by muscle groups. All movements are arranged according to the principle “from simple to complex”. If you are just starting to practice, choose the first 2-3, if you are well prepared, pay attention to the last ones on the list.

What exercises with a fitball to perform for pumping the hips and buttocks

These movements will help to work out all sides of the thigh – front, back and inner, and also provide a good load on the gluteus maximus muscles.

In addition, unilateral exercises will pump the muscles of the body and improve balance. However, beginners should perform them next to some kind of support in order to prevent a fall.

1. Wall Squats

This movement pumps the quadriceps – a large muscle on the front side of the thigh.

Press the fitball with your back against the wall, put your feet shoulder-width apart, slightly turn your toes to the sides. Stretch your arms out in front of you at shoulder level.

Squat until your thighs are parallel to the floor and straighten up. Thanks to the fitball at the bottom of the exercise, the legs will be bent at the knees at a right angle, and the entire load will go to the front of the thigh.

2. Glute bridge with feet on the ball

The movement pumps the back of the thigh and buttocks.

Lie on the floor, bend your knees and place your feet on the fitball. Stretch your arms along the body and turn your palms down. Lift your pelvis off the floor and fully extend your hips. Tighten your buttocks to better load them. Lower your pelvis back and repeat again.

3. Flattening the hips

The movement is aimed at working out the adductor muscles located on the inner side of the thigh.

Lie on your back, stretch your arms along the body, and place the fitball between the legs. Squeeze your legs with all your strength, as if you are going to crush the ball, relax and repeat again.

4. Reverse Hyper

This movement perfectly pumps the buttocks and provides a good load on the extensors of the back.

Lie on your stomach on a fitball and place your palms on the floor. Bend your legs at the knee joints, connect your feet and point them to the ceiling, and slightly spread your knees to the sides.

Straining the gluteal muscles, gently straighten in the hip joints. Hold for a second in the extreme position, return to the starting position and repeat.

Here it is important to move smoothly and under control, so that sudden movements do not harm the lumbar spine.

5. Lifting the pelvis based on the ball

A great exercise for pumping the gluteal muscles.

Sit on the mat, bend your knees and place your feet on the floor and your hands on your hips. Leaning your shoulders on the fitball, tear your pelvis off the floor – this is the starting position.

Tighten your buttocks and fully straighten your hips. Return to starting position and repeat.

6. Bulgarian split squats

The movement perfectly loads the quadriceps, pumps the muscles of the body and buttocks.

Stand with your back to the fitball and put the toe of one foot on it. You can put your hands on your belt or hold in front of your chest. Squat down until your front thigh is parallel to the floor, while moving your back leg back as if you were about to lunge . Rise up to the starting position and repeat.

Make sure that both hips are pointing straight ahead during the downward movement. If you are unable to keep them from skew, do not roll the fitball back, but move strictly up and down.

Also, make sure that the knee of the supporting leg during the lift is directed strictly forward and does not turn inward. Keep your back straight and your abs tight. If you lose your balance and are afraid of falling, do the move next to a wall or other support like a chair.

7. Bending the legs on the ball

One of the best movements for pumping the back of the thigh.

Lie on your back, put your hands along the body and turn your palms down. Put your heels on the fitball and lift your pelvis off the floor so that the body with legs stretches in one straight line from shoulders to heels.

Bend your knees and roll the fitball closer to the pelvis, placing the entire foot on the surface of the ball. Return to starting position and repeat.

8. Leg extension in lying position

The exercise loads the iliopsoas and rectus femoris muscles, strengthens the shoulders and body.

Stand in an emphasis lying, put your toes on the fitball and bend your knees. Tighten your abs to avoid arching your lower back. Raise the pelvis to the ceiling until the legs are fully extended at the knees, lower to the starting position and repeat.

What exercises with a fitball to perform to train arms and shoulders

The exercises listed below will work your shoulders, chest, and triceps. If you want to harmoniously develop your upper body, add pull-ups on the horizontal bar, loops or low bar, dumbbell or kettlebell rows.

1. Push-ups from the wall with the ball

The exercise will provide a good load for beginners – it will pump the triceps and chest, and due to the unstable support, it will load the muscles of the body.

Stand facing the wall with your hands resting on the fitball. Lift your heels off the floor, tighten your abs and lower your shoulders.

Perform push-ups until your chest touches the ball. Make sure your elbows are close to your body. Tighten the press to protect the lower back from excessive deflection.

2. Triceps extension from the knees

Exercise well loads the triceps and body muscles.

Get on your knees, resting your forearms on the fitball. Check that the body with legs stretched out in one straight line, tear off the shins from the floor. Tighten your abs and buttocks to maintain the correct form, drop your shoulders.

Extend your arms at the elbows, leaning on your fists. Then return to the starting position on your forearms and repeat. Make sure that the body remains even, without deflections and distortions to one side.

3. Knee push-ups with hands on the ball

This exercise is easier than regular push-ups. At the same time, it provides an additional load on the body due to the unstable support.

Get on your knees, put your palms on the fitball and push up until your chest touches the ball. Make sure that the elbows are pointing back, and the lower back does not bend.

4. Push-ups with feet on the ball

The movement pumps the chest and triceps, loads the shoulders and body muscles well.

Stand upright and place your toes on the fitball. Check that the body is in line with the legs, and the lower back does not sag.

Perform push-ups until your shoulders are parallel to the floor. Do not place your elbows out to the sides – your shoulders should be at an angle of 45 ° from the body.

5. Triceps extension in lying position

The exercise is suitable for well-trained people and will provide a great load on the triceps and core muscles.

Stand upright lying down, leaning your fists on the fitball. Bend your elbows, lowering your forearms onto the ball, and then return to the starting position. Watch your lower back – it should not sag. And move carefully so as not to fall off the ball.

6. Push-ups

Another exercise for well-trained people. It perfectly pumps the deltoid muscles covering the shoulder joint, loads the triceps and body muscles.

Stand in an emphasis lying, putting your toes on the fitball, and then with your hands come closer to the ball, bending at the hip joints. Leave your knees straight. Bend your elbows and lower yourself into a push-up. Almost touching the floor with your forehead, push yourself up, returning to the starting position.

To begin with, you can press the ball against the wall so that it does not roll away during execution, and as you get used to it, move to the center of the hall.

What exercises with a fitball to perform to strengthen the body

These movements will pump the rectus and oblique muscles of the abdomen, as well as the extensors of the back and hip flexors.

1. Hyperextension on the ball

This exercise strengthens the back extensor muscles located along the spine and also loads the buttocks.

Put the fitball at a step distance from the wall. Press the pelvis and front of the thighs against the ball, place your feet on the wall next to the floor. Straighten your back so that it is in line with your legs, put your hands behind your head. This is the starting position.

Tighten your glutes and straighten your back as much as you can. Lower yourself to the starting position and repeat. It is important to perform this movement smoothly and move in your range. Take extra care if you have lower back problems.

2. Dead bug

This move is suitable for beginners as it gently strengthens the core muscles and hip flexors.

Lie on your back, bend your legs at the hip and knee joints at a right angle. Place the fitball between your knees and arms extended towards the ceiling. Tighten your abs so that your lower back is pressed against the floor.

At the same time, lower one arm and straighten the opposite leg, but do not rest them on the floor. Return to starting position and repeat on the other side.

3. Twisting on the ball

A classic exercise for pumping the rectus abdominis.

Lie on a fitball, press your lower back and pelvis against it. Bend your knees and place your feet on the floor. Put your hands behind your head. Perform twisting in a small range. Keep your abs tight throughout the exercise without relaxing at the bottom.

Keep your elbows out to the sides – do not squeeze your head with your hands when it gets hard. You can also try a more difficult version of the exercise.

Extend your arms above your head and do crunches in that position. Due to the increased lever arm, the load on the press increases.

4. Body turns to the side

This exercise is aimed at pumping the oblique abdominal muscles.

Lie on the fitball so that the support falls on the shoulder blades, and the pelvis and lower back are in weight. Bend your knees and place your feet on the floor. Stretch your arms in front of your chest, join your palms and interlace your fingers into a lock.

Turn your torso to the side and place your folded arms against the wall to your side. Return to starting position and repeat on the other side. Make sure that as you perform, the pelvis does not fall lower, remaining in line with the back.

5. Lowering the legs to the side

The movement pumps oblique and rectus abdominis muscles, hip flexors.

Lie on your back, stretch your arms out to the sides and turn them over with your palms on the floor. Hold the fitball between your shins and lift your legs up to a right angle at the hip joints. Press your lower back to the floor. Tilt your legs to the right until they touch the floor, lift to the starting position and repeat to the left side.

6. Plank

An excellent exercise for pumping the muscles of the body.

Stand upright with your forearms on the fitball. Check that your shoulders are above your elbows, tighten your abs and buttocks to remove the arch in your lower back.

If you want to complicate the exercise, put your palms on the fitball and hold the bar in this position.

7. Side plank with feet on the ball

A great exercise for pumping the oblique abdominal muscles.

Get into a side plank , resting your forearm on the fitball. Make sure that the body stretches in one line from the feet to the shoulders, the pelvis does not sag down and does not go back. After completing the selected interval, repeat the same with the support of the other hand.

8. Bringing the knees to the shoulder in the plank

This exercise is quite difficult and suitable for people with good training. It perfectly loads the rectus and oblique abdominal muscles, hip flexors and shoulders.

Stand upright and put your knees on the fitball. Tighten the press and check the position of the back – it should be flat, without excessive deflection in the lower back.

Bend your hips and knees as you roll the ball forward and to the side. Imagine that you are trying to bring the ball to your hand. Return to starting position and repeat on the other side.

9. Stirring in a pot

A difficult exercise that provides a serious load on the muscles of the body.

Stand on your forearms, connect your hands and interlace your fingers into a lock. Tighten your abs to keep your body rigid. Make circular movements with your hands, as if stirring the brew in a large cauldron. Alternate rotations clockwise and counterclockwise.

Watch your lower back: if it starts to sag and you can’t do anything about it, end the exercise.

10. Rolling on the ball

The exercise is suitable for people with good physical fitness.

Get on your knees, interlock your fingers and place your hands on the fitball. Tighten the press and feed the body forward, rolling the ball. Without bending your arms, return to the starting position and repeat.

To begin with, try doing this exercise against a wall so that at the extreme point the ball rests against an obstacle, and you do not stretch out on the floor. Over time, increase the distance and keep a close eye on the lower back – if it begins to sag, reduce the range of motion.

11. Balance kneeling on the ball

This is a real test for the sense of balance and core muscles. However, it is worth trying it only for those who are confident in their physical form and are not afraid to fall.

Stand on the fitball with your knees and try to keep your balance. If you manage to hold on, time yourself and each time try to stand a little longer.

How to make a workout with a fitball

It all depends on your goals.

  • To generally strengthen the body and improve physical fitness . Choose from each group 1-2 exercises for your level of training and perform them in 3-5 sets of 15-20 times or 30-60 seconds if the movement is static. If possible, add pull -ups on the bar to your workout so that your back muscles and biceps are not left without a load.
  • To pump the muscles of the body. Choose 4 exercises for pumping the press, alternating between static and dynamic. Do each of them for 30 seconds, then rest for 1 minute and start again. Complete 3-4 circles. Finally, do 3 sets of hyperextensions.
  • To practice balance . Try 3 sets of 20-30 seconds of “pot stirring” and balance on your knees. On leg day, add split ball squats, and when you’re working your upper body, add push-ups with arms or legs on a ball. Do balance exercises at the end of your main workout.

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