Top 4 exercises for abs with a ball: how to pump abs on a fitball

vice world champion in bodybuilding, fitness trainer

“For many people, abs are just aesthetics, those six cubes that catch the eye. They are what everyone dreams of when they buy a membership to a fitness club. But these muscles have a very important function – they support our entire torso. This mechanism works like this: the core muscles (especially the so-called inner core muscles) gain strength, and this, in turn, helps to keep your back straight”.

Table des matières

Why is it important to train abs?

Strong abdominal muscles help to build good posture. Strong abs help us keep our balance, especially if we get into some unstable positions. And finally, we need strong abs to keep us healthy and free from health complaints. It ensures smooth work and safety of internal organs.

Strong abs are the “backbone” of the whole body, the basis of all our movements. If you keep it toned, it helps you easily perform all everyday tasks – bend and squat when you need to pick up something from the floor or stand on tiptoes to get an object from the top shelf, as well as stay on your feet long enough to do household chores.

What are the benefits of a fitball in abs workouts?

Some of the main pros of exercising on a fitball include the following:

The ability to activate your muscles more when performing exercises.
Improved coordination and balance.
Loads on the lumbar part of the back are reduced.

Fitball is one of the most effective tools in the work with strengthening the muscles of the body, as well as for pumping the abs. Performing exercises on the ball, you need not only to follow the technique, but also to keep your balance. This helps to include in the work of stabilizer muscles, an even deeper tool, which affects the posture in an extremely positive way. And also, working on the fitball, we have access to exercises such as twists and turns, this helps to develop the lateral abs and helps to train the transverse abdominal muscles.

Another plus of training with a ball – classes are available for people of any age, regardless of build, health condition. Fitball is a great tool for rehabilitation. Do not forget that, starting classes, it is important to consult with a doctor – he will tell you which exercises are suitable if you are recovering, and which are better to postpone.

And also a fitness ball is a guarantee of a good mood during training – at heart we are still children and very happy with big bright balls. This positive projectile helps not only to go to classes with pleasure, but also to get great results.

Top 4 abs exercises with a fitball

Ball Lift

Technique

Starting position is lying on your back.
Clamp the fitball firmly between the shins.
Count on one or two – first raise your legs with the ball as high as possible, and then return your legs to the starting position.

Perform this exercise 10-15 times. Watch your technique.

Straight twists

Technique

Starting position – lie on your back, put your feet on the fitness ball.
If necessary, you can support the ball with your hands on both sides – this will allow you to fix it so that it does not roll away.
Bend your legs at the knees, raise them as high as possible to the chest, roll the fitness ball with your feet.
Return to the starting position.

Repeat the exercise 12-15 times.

Dynamic plank

You can perform this exercise in different ways.

Method 1

Starting position – a straight plank with a focus on the hands.
Put your feet on the fitness ball.
On the first count pull the knees to the chest.

Perform the exercise 15 times.

Method 2

Starting position – a straight plank with a focus on the hands, feet on the fitball.
On the first count you need to raise the pelvis and fix in this position for a few seconds.
Then return to the starting position.

Perform the exercise 10 times.

Light twist

Technique

Roll the ball forward as slowly as possible.
When the muscle tension is maximum, you need to stop and slowly return to the starting position.

Repeat the exercise 10-15 times. If you want to complicate the exercise, when performing it, hold at the bottom point for 2 seconds.

Classes with a fitball – it is very dynamic and effective. The ball is used both in a fitness club at group or individual classes, and at home. If training on a fitball is new to you, I recommend starting with morning exercises.

Let it be a light workout three times a week. Then set aside 15 minutes a day in your schedule and do these exercises. I’m sure you’ll see results very soon – both external and internal.

What is the secret to the effectiveness of ball exercises?

Exercises on a fitball help to strengthen the muscles of the back. At the same time, you do not overstretch at all. The overall result is excellent. To keep your balance, all kinds of muscles are involved, including those that we do not usually use during other workouts. The muscular corset around the back becomes stronger.

A fitness ball is also a great workout for the vestibular apparatus. Regular exercise develops the ability to keep your balance automatically, you will notice that your coordination of movements has improved. As the blood supply is activated, cardiovascular and respiratory function improves.

You will feel how fitness ball exercises help you relax and relieve stress, how flexibility and plasticity will change for the better. Exercises with the ball knead muscles, help to unload and stretch joints, and also remove clamps.

Complex programs with fitball – a great tool for everyone who wants to say goodbye to excess weight, to create your dream figure with beautiful abs and firm buttocks. You will quickly and effectively get rid of excess weight and speed up your metabolism.

Starting your way to a dream figure, do not forget that the main thing in any exercise is regularity and intensity of training. Don’t wait until Monday or the new month, start now. It’s great if you have friends or colleagues working out with you – it’s always more fun together and you’ll be a great support for each other.

Don’t treat sports as a forced activity. Sport is your best friend. It is the desire for results, health, and your personal time, free from work and thoughts. And don’t forget – it is better to do at least one exercise than to do nothing!