Fitball - an affordable shell for performing various exercises, including for pumping gluteal muscles. The complex of exercises on fitball is suitable for home workouts aimed at losing weight and improving the relief of the body. The main advantage of such exercises is that when performing exercises it is necessary not only to observe the technique, but also to keep the balance.
Exercises with a fitball for the buttocks and thighs
To get a good result, it is important to practice regularly, not skipping training. Each exercise should be performed in 3-4 circles, making in each of 15-18 repetitions.
Exercises on the fitball for the legs and buttocks:
- Squats on one leg . Stand in front of the fitball and put one foot on it, placing emphasis on the shin or on the toe. Keep your front leg flat, and watch your back to prevent unnecessary bending or tilting. The position of the hands should be comfortable, but to keep the balance, spread them to the sides. The task - slowly, inhaling, bend the front leg before the thigh reaches the parallel with the floor, thereby straightening the back. Exhaling, return to the FE. Do not bend in the sides, do not lean forward and do not push from the ball.
- The reverse lath . This exercise on the fitball for the buttocks also gives a good load on the basic muscles of the legs. IP - sit on the floor, putting your feet on the fitball, and touch the ball should only feet. Hands spread apart to make emphasis. Raise the body so that the body from the shoulders to the knees was even without bends. Task - alternately bend the left and right leg. It is important to maintain balance .
- Squats against the wall . Rest your back on the ball, which must be placed between the body and the wall at the level of the lower back. Slowly go down, rolling the ball before you reach the parallel with the floor in the baird.