A short workout with a fitball for firm thighs and beautiful abs

A short workout with a fitball for firm thighs and beautiful abs

You will need no more than 20 minutes.

Fitball is a great assistant in home workouts. He will give the opportunity to work all the muscles and make the classes more diverse. Agree, sometimes it can be boring to work out without equipment or only with dumbbells.

We suggest trying our workout with a fitball: these exercises will make your stomach flat, and your hips and buttocks – firm. But remember that the key to a beautiful figure is the regularity of exercise and the combination of different types of exercise. Do not forget about a healthy diet.

fitness trainer

Each exercise should be performed in 2-3 approaches. Start with eight repetitions and increase their number with each training session. Before you start, do a warm-up.

Hand and leg swings in the supine position

التقنية

• Lie on the fitness ball with your back, keep your pelvis in the balance, legs bent at the knees. The hand, which will not work in the first approach, can be placed on the floor on your fingers.
• On exhalation, lift up the opposite arm and leg, trying to connect them at the top point. They should be straight.
• العودة إلى وضعية البداية.

Pelvic lift

التقنية

• Stand in a supine position so that your feet lie on the fitball. The palms of the hands are strictly under the shoulders, the body and legs form a straight line.
• As you exhale, lift the pelvis upwards, feeling the tension of the abs.
• As you inhale, return to the starting position, smoothly stretching into a plank. Do not bend the lower back.

Twists with a ball

التقنية

• Lie on the fitness ball with your back, knees should not be put out beyond the toes, keep the pelvis on the weight. Take a ball of small weight in your hands.
• As you exhale, turn the body first to one side and then to the other. Reach forward with your hands with the ball.
• Do the exercise smoothly, work only the upper part of the body. The pelvis remains in a stable position.

Leg lifts with a fitball

التقنية

• Lie on your back, clamp the fitball between your ankles. Arms lie along the body.
• Slowly lift your legs with the fitball from the floor and bring them behind your head. The shoulder blades are pressed to the floor.
• Also slowly return your legs to the starting position.

Gluteal bridge

التقنية

• Lie on your back, put your heels on the fitness ball, put your arms along the torso.
• Bend one leg at the knee and take it off the fitball: it will be on the weight during the whole approach.
• Straighten the other leg, thus rolling the ball away from you.
• Return to the starting position by bending the working leg and rolling the ball.

For detailed exercises, see the video.

Read more about the usefulness of the fitness ball and what results can be achieved with its help in the previous material.