Fitball: all about the effectiveness of exercise on a gymnastic ball

Recently, it has become popular to use various fitness equipment both in the gym and at home. Dumbbells, gymnastic mat, tubular expander – these items are in the possession of every follower of a sporting lifestyle. One of the most popular fitness tools is a fitness ball: it is inexpensive, can be found in any store, and is multifunctional. Together with World Class trainer Aleksander Karpov we will find out what a fitness ball can be useful for, whether it promotes weight loss and whether it is worth buying.

What is a fitball?

A fitball is an elastic gymnastic ball, usually of medium or large size (from 45 to 95 cm), which is most often used during sports training. In the past, the fitball was used exclusively for medical purposes. Its creator is physiotherapist Susan Klein-Fogelbach, who in the 50s of the last century began to use a large rubber ball in the rehabilitation of patients with cerebral palsy. Soon, due to the fact that classes on the fitball contributed to a dramatic improvement in the condition of patients, it began to be used in the treatment of various pathologies, strengthening the vestibular apparatus, as well as during the recovery period after spinal injuries.

Now fitball is actively used not only in medicine, but also in the fitness industry. It has gained mass popularity due to its multifunctionality. Exercises that can be performed on it are suitable for everyone. Classes are very gentle and do not require special physical preparation.

How to use a fitball?

We have not in vain already mentioned the multifunctionality of the fitball. This is almost the only sports equipment, when using which the vestibular, motor, tactile and visual apparatuses are simultaneously included in the work. Depending on what exercises to perform, fitball can help you solve many problems of the body: strengthen the muscles of the whole body, improve posture, get rid of pain in the spine, develop the vestibular apparatus and recover from injuries. You just need to choose a set of exercises that suits your goals. And fitness trainers try to find its application in almost every direction of training: from stretching to aerobics.

Alexander: It can be used for many types of training. As a rule, all exercises using a fitball are divided into two types: on a fitball and with a fitball. For example, bending the torso lying on the fitball and squats with the back resting on the fitball. It can be used to teach the correct technique of squats, to increase the coordination complexity of some exercises, to diversify the training process, and it is also suitable for people with health conditions such as overweight or back problems.

Will exercise on a fitball help with weight loss?

Definitely yes. Perform exercises on a gymnastic ball can be performed even by overweight people, as the fitball removes excessive load on the joints. Some sets of exercises take only 15-20 minutes, but make the whole body work at once. Almost all muscle groups are included, which will contribute to fat burning in problem areas. Thanks to speedy exercises with a ball, the body has to spend more calories, which will also have a positive effect on weight loss. In addition, intense exercise helps to accelerate metabolism.

Alexander: Any exercise, including with a fitball, can help in weight loss, if they correspond to the tasks realized in training and the level of preparation of the performer.

How to choose the right fitball?

If you do not have the opportunity to visit the gym to use a fitball, the sports projectile can be bought yourself and used during home training. You should choose according to several criteria:

• Size: it is worth starting from your height and arm length (the result of measuring your arm from the shoulder joint to the fingertips). If your height is less than 152 cm and arm length is less than 55 cm, you will fit the ball with a diameter of 45 cm; height from 155 to 169 cm and arm length from 56 to 65 cm – a ball with a diameter of 55 cm; height from 170 to 185 cm and arm length from 66 to 75 cm – a ball with a diameter of 65 cm; height over 185 cm and arm length over 75 cm – a ball with a diameter of more than 75 cm.
• Appearance: you can choose a smooth, massage (spiked or pinched), with horns or oval gymnastic ball. It all depends on your preferences.
• Ball quality: it is important that the ball was made of quality material, had ABS system (or anti-explosion system), was elastic, not deflated and could withstand the weight of a person.
• Color: here too, everything is individual. It is worth choosing a color that is pleasing to the eye and can lift your mood;)

5 simple exercises with a fitball

We have collected some very simple exercises with a gymnastic ball, which can be performed at home.

1. Press – lie down with your back on the fitball, feet at right angles resting on the floor, hands behind your head or crossed on your chest. Lift the shoulder blades, emphasizing the abs.
2. Tagasi – lie belly down on the fitness ball, with straight legs resting on the floor, hands behind the head. Raise the torso to the maximum height, then lower down.
3. Legs + buttocks – lie on your back, put your straight legs on the fitness ball. Raise the buttocks, resting your feet on the ball.
4. Body – rest your hands on the fitness ball and do push-ups.
5. Arms and abs – lie on the floor, hold the fitness ball in your hands above your head. Simultaneously lift your torso and legs and pass the ball from hands to feet. Then do the same thing, but pass the ball from feet to hands.

Who is contraindicated to exercise on a fitball?

Alexander: There are no specific contraindications, it all depends on the exercises chosen and the level of training. Bending the torso while lying on the fitball can be performed by almost everyone, regardless of the level of training and health, but not everyone can do squats while standing on the fitball.

And if we do not take into account heavy activities that require special physical skills, for example, well-developed coordination, then to perform basic exercises on the fitball is allowed to almost everyone. Children, the elderly, pregnant women – everyone can afford to train on a gymnastic ball. The main thing is to follow the technique of exercises, so that the exercise was beneficial.