Ball exercises for women. Home workout with fitball

It happens that a person has never been involved in sports, devoting everything free time family or work. And only after retiring did he find time to train. Even then gymnastics for older people will allow you to activate the work of muscles and joints, at least partially returning lost dexterity and flexibility.

Deputy Head of the Center for Restorative Medicine and Rehabilitation of the Treatment and Rehabilitation Center of the Ministry of Health and Social Development of Russia Marina Makarova talks about how to do gymnastics for older people who have to sit a lot.

All exercises are performed while sitting - on a chair or stool without a backrest. It is worth noting that each exercise should not be performed more than five or six times, so as not to get too tired and develop pain in the muscles and joints. Exercises from this cycle can be performed twice a day.

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A huge ball called a fitball is simply irreplaceable when it comes to exercising the most important muscle groups of the body - such as the back muscles, corset muscles, muscles of the arms, buttocks and legs. So grab your stability ball and start browsing—and trying! — 24 exercises from this post!

1. Plank

Rest your forearms on the exercise ball while kneeling. The shoulders should be located above the elbows, the knees should be brought together, and should form a diagonal. As you exhale, raise your knees into a plank position, and as you inhale, lower them back. Do 5 to 8 reps.

2. Plank with feet on a fitball

This exercise is more difficult than the previous one, but it is also many times more effective. You are ready? To do this exercise, place your feet on an exercise ball, leaving your hands on the floor and resting them on the floor directly under your shoulders. “Fold” your whole body, pulling the fitball under your body, and return to your starting position. Try doing 3 to 5 sets of 8 to 10 reps each.

3. A more complicated version of the plank with feet on a fitball

In this version of the exercise, you do not “cling” to the fitball with your feet - they move freely along its surface. Slide along it and pull your legs towards your body. Repeat 10 to 20 times.

4. Plank with knee bend

Great exercise for some good old fashioned stretching! The starting position is a plank position with your feet on a fitball. Pull the fitball towards you with your abdominal muscles, bending your knees, as you exhale. Repeat 15 to 20 times.

5. Plank Leg Raises

Start in a plank position with your feet on an exercise ball. From this position, lift your right leg, engaging gluteal muscle, about 10 cm. Stay in this position for a few seconds, carefully lower your leg and repeat the same with your left leg. Legs must be straight!

6. Leg circles

Lie on your back with your feet holding the exercise ball. Raise your legs so that they point towards the ceiling. Then lower your legs in a circular motion, continuing to hold the exercise ball and making the circle wider as you approach the floor. Repeat 10 times.

7. "Tailspin"

Who would have thought that with the help of a fitball you can get perfect abs? Start in a plank position with your feet on an exercise ball. Rotate your body from side to side, crossing one leg behind the other, and return to the starting position. Try to do 10 to 20 sets on each leg.

8. Kicks

And here great exercise for the muscle corset. Lie on your stomach on the exercise ball and walk your arms forward until the exercise ball is under your hips. Quickly open and close your legs for a while, then close your legs and lower them. It's funny, isn't it? Repeat 10 to 20 times.

9. Crunches with one leg lift

A classic abdominal exercise, only with the addition of a fitball in your hands, which makes it more difficult for you to maintain balance. Try to reach the fitball with your knee and do not lower your body completely!

10. Abdominal exercise with back stretching

11. "Corner"

Tone your core muscles and strengthen your vestibular system with this exercise! Sitting on the floor, take the exercise ball in your hands and raise your legs 45 degrees from the floor. Keep your legs straight. Take a few deep breaths and relax. Repeat 3 to 5 times.

12. Military press

13. Triceps floor press on a fitball

Are you tired of your limp hands? Perhaps you should strengthen your triceps! Try to fully extend your elbows to give them full use. Repeat as many times as you can.

14. Raising and bringing hands on a fitball

An excellent exercise for the chest muscles. It becomes more difficult when performed on a fitball, but beginners should be careful not to strain the ligaments in the shoulder and elbow area.

15. Arm rotation in plank

From a plank position with your forearms on an exercise ball, gently rotate the ball in both directions. Leave your body and legs straight and taut. Great way coordinate the movements of your arms and body!

16. Push-ups

Thought you knew everything about push-ups? Think again. Push-ups with feet on a fitball are much more difficult than regular push-ups, since at the same time you are trying to maintain balance while performing the movement. Repeat as many times as you can.

17. Lying chest press on a fitball

Rest your upper back on the exercise ball so that your buttocks and lower back remain unsupported. Raise and lower dumbbells. This way, at the same time as your arm muscles, you will strengthen your back muscles.

18. Back crunches

Are you suffering from back pain? Then this exercise is especially for you! Raise your shoulders in the usual exercise, but not from a position lying on the floor, but leaning on a fitball. Perform 8 to 10 repetitions.

19. Jump Squats

The article will tell you about the benefits of exercising with a gymnastic ball and their benefits.

What is fitball in fitness and its benefits for women, men, children, infants and pregnant women

Fitball is a special large ball designed for fitness. Surprisingly, you can exercise with just a fitball different groups exercises designed for children, adults, pregnant women. It is interesting that this ball was originally designed for exercise for those who have back problems as a means of rehabilitation. By stretching on a fitball, all the back muscles are activated and strengthened. Other advantages of the ball include a noticeable improvement in posture, which is also not unimportant.

It is useful to exercise absolutely everything on a fitball except your back; during exercises, all the muscles of the body work. This helps to cope with “problematic areas”: sloping sides, wide hips, stooped back, sagging arms, lack of waist. With the help of a fitball, you can also lose weight, creating a toned and slender body, but it requires regular and intensive training.

The benefits of the Vitball, what it gives:

Beautiful posture. In any case, when working out with a fitball, you get correct posture, because during stretches and exercises you will need to balance and hold yourself on the ball, and this will use all the back muscles (the so-called “corset muscles”). Specially designed sets of exercises will help you achieve quick results. There is no need to worry about possible back pain, because it will not be overloaded. If you don’t like to exercise, then a fitball can be your way to relax after a working day (especially if your job is sedentary) and give your back a rest by stretching out on the ball.
Strengthening muscle strength. In addition to the back muscles, all the muscles of the body work. As a result, they become stronger and their tone increases.
Improvement of the vestibular apparatus. Your any movements become more “honed” and clear, you learn to properly control and coordinate your body. You will be able to keep your balance in any situation, and with each lesson you will get better at it (even if you are just doing press exercises on a fitball).
Tangible flexibility of the body. In addition to strengthening, you also gain muscle flexibility and at the same time warm up your joints.
Improved metabolism. No matter how paradoxical it may sound, but while you knead your “spinal column” with the help of a fitball, more blood flows to the joints and all internal organs. As a result, each system works perfectly and you get sick less often.
Improved digestion. By warming up your body, exercising your spine and engaging all muscle groups, you invariably affect the functioning of your gastrointestinal tract. This encourages them to work actively. By pumping your abs or pressing a ball on your stomach, you help intestinal motility.
Improved mood. Fitball exercises are always fun and interesting. You balance on the ball, trying to hold on, rolling and rolling. This cannot but evoke positive emotions in you, similar to those you experienced as a child while having fun on slides and swings.

How to choose a fitball for adults and children according to height?

When choosing a fitball, you should definitely take into account some features:

Your weight. Never cheap out when choosing a gymnastic ball. A high-quality fitball will hold you well, will not burst or deflate, and will help you exercise correctly. An elastic fitball will support your weight.
Fitball material. Be sure to pay attention to what material the ball is made of, because it must be durable. In addition, the surface of the fitball should be non-porous so that it does not absorb your sweat, moisture and dust cannot stick to it. The material should be smooth and without wrinkles.
Your height. The choice of ball varies depending on who you are buying it for: an adult, a teenager or a child. If a person is up to 155 cm tall, he needs a ball with a diameter of 45 to 55 cm. If a person is up to 169-170 cm tall, you need a ball with a diameter of up to 55 cm. For a height of 170 to 185 cm, you need a gymnastic ball with a diameter of up to 65 cm, and for height over 185 cm – diameter about 75 cm.
Arm length. Measuring your arm should start from the shoulder joint. A properly selected fitball will help you grip the ball comfortably during exercise. If your arm length is up to 55 cm, choose a ball with a diameter of 45-55 cm, more than 56 cm - more than 55 cm, if your arms are 65-75 cm - choose a ball about 65 cm.
Age. It's about not only about the size of the ball, but also about what it is: with handles or “horns” for grasping with hands, with a massage effect (small lumpy balls on the surface).

How to buy a fitball for babies, children, women, pregnant women in the Aliexpress online store?

You can buy a fitball at any sporting goods store, but if you want to save a little while buying a quality product, go to the Aliexpress website. There is big choice gymnastic balls for “every taste and color”, for any age and type of exercise.

In the Aliexpress store catalog you can find a fitball:

IMPORTANT: In Aliexpress you will find a large selection of sizes of gymnastic balls of any color and from the most durable materials at a reasonable price.

Choice on Aliexpress

Fitball: exercises for infants, how to do it correctly?

Pediatricians advise exercising your child on a fitball from an early age. Such gymnastics is an excellent prevention of many diseases and the key to healthy growth and development.

Benefits of fitball for infants:

Is a prevention increased tone muscles in newborns.
Gives strengthening to all muscles of the body
Helps strengthen bones throughout the body
Improves and shapes posture
Helps shape abdominal muscles
Improves the functioning of internal organs
Coordinates baby's movements
Improves the vestibular system
Normalizes blood pressure
Provides a full body massage
Improves digestion
Prevents colic
Has a relaxing effect

IMPORTANT: Choose a fitball for your baby with a diameter from 45 cm to 75 (the latter is a universal option). Children should buy a fitball with handles or “horns” so that in the future they can grab onto them (from 3-4 months).

How to exercise with a baby on a fitball:

Evening classes. They should be calm and slow, gently rocking the baby on the ball so that he feels relaxed. Do not start classes if the child is irritated or excited, or feels unwell. Remember that fitness on the ball should be no earlier than 1.5 after the last meal.
Gradually increase your training time. Start your first sessions lasting a few minutes and every day make them longer and more intense.
Hold your baby correctly. Support the baby's body by the shoulders and back, you can hold the tummy and ankles. Do not pull on his hands or feet under any circumstances, so as not to stretch the joints.
Fun activities. To make it interesting for your child to practice on a gymnastic ball, try to diversify the activities with cartoons, funny songs and rhymes. This will attract the child and he will be happy to exercise.
Exercises without clothes. Pediatricians advise exercising a child without clothes so that they do not get confused or crumple, do not interfere or press on. In addition, a massage fitball will improve blood circulation throughout the body. But under no circumstances put your baby on a “naked” fitball; cover him with a diaper.

Types of exercises:

Rocking on your stomach. The lesson can be carried out from the first weeks of life. Just place your baby on his stomach and rock him in all directions. Exercise is an excellent prevention of colic.
Rocking on your back. Similar to the previous exercise, only in this case the baby should lie on his back, and the mother holds him by the tummy. Classes will contribute to the formation of beautiful posture and strengthen the spine.
Pushing off with legs. Place the baby on the bed or sofa and gradually roll the fitball towards him so that he pushes him away with his legs. The exercise improves the child’s coordination and leg muscles.
Exercise "Spring". Place your baby's stomach on the ball and make springy movements so that the ball bends and bounces up.
Jumping on the ball. To do this, bring the baby to the ball and place his feet on the fitball. Imitate your child jumping up and down.

Video: “Exercises from 1 month”

Exercises with a fitball for preschoolers as a means of developing motor activity

Gymnastics on a fitball will allow preschoolers and schoolchildren to improve their health and prevent many spinal diseases.

Why fitball is useful:

Teaches you to sit “correctly” not only on the ball, but also at the desk.
Strengthens all muscle groups, making them stronger and more resilient.
Forms beautiful posture for life
Teaches the child to maintain his balance correctly
Strengthens the vestibular apparatus
Improves coordination
Makes the body flexible
Develops motor qualities child, improving his physical activity.
Teaches motor actions
Makes the muscle corset stronger
Improves the functioning of the cardiovascular system
Improves the functioning of the respiratory system
Improves the functioning of the nervous system
Exercises allow the spine and joints to be supplied with a sufficient amount of blood.
Prevents venous stagnation
Develops baby's motor skills
Adapts the child to physical activity of varying intensity

IMPORTANT: When practicing with a gymnastic ball, schoolchildren should choose equipment with handles or “horns”. During classes, the child should be dressed in comfortable clothes. sports uniform and socks.

Video: " Gymnastics for preschool children (fitball exercises)"

Exercises with a weight loss fitball: exercises, photos, videos

Initially, you should perceive fitball, not as a means for losing weight, but as an assistant on the path to gaining slim figure. The effectiveness of training with a gymnastic ball depends only on how correctly you select sets of exercises, as well as how often and intensively you can exercise.

You can achieve quick results by adjusting your diet, removing unhealthy and high-calorie foods. It is recommended to exercise with a fitball twice a day: in the morning and in the evening (more often is possible). Exercise will help you build muscle strength and build a toned body.

Exercises for weight loss:

Lifting the pelvis. This simple exercise will not only have a beneficial effect on your lower back, but can also help you gain elasticity, as well as beautiful buttocks. The exercise is quite easy to do with big ball. You should take a lying position on the floor and place your feet on a fitball. The task is to lift your pelvis and roll the ball towards you, then push it away from you, lowering your pelvis. Number of lifts – 30 times.
Tilts. The exercise is designed to strengthen your abdominal muscles and get rid of those hated sides. To practice, you will need a fitball of medium diameter. Your position remains the same - lie on your back. Take the ball with both feet, holding it. The task is to lift the ball and gradually tilt it in both directions: first to the left, then to the right. The number of tilts is 7 in one direction and 7 in the other.
Circles. Without getting up from the previous position and without releasing the ball after a break, raise your legs again. Your task is to draw a circle with your straight feet while holding the ball. The number of laps is 10 in two sets (5 clockwise and 5 counterclockwise).
Press. In essence, the exercise is a simple push-up of the body, but not from the floor, but from the ball. You should place your hands close to the center of the apparatus to prevent them from slipping and constantly monitor the distribution of weight throughout your body. The exercise is designed to strengthen the abdominal and arm muscles. The number of presses is 10 times.
Abs pumping. You should sit on the ball and then tilt your back so that the fitball is under your lower back. Start pumping your abs by raising and lowering your body. Number of visits – 3 x 10 times.

Video: “Fitball for weight loss: exercises”

Exercises with fitball for pregnant women: classes, photos, videos

Fitball for pregnant women is a way to relax your back, which is subject to excessive stress every day. Regular exercise on the ball will also allow you to make your muscle corset stronger, not experience aching pain in the lower back and thoracic region, and move easily even with big belly, prepare for childbirth.

IMPORTANT: Exercises on a fitball for pregnant women should be done very carefully so that the woman cannot slip and hit her stomach on the floor. In addition, the set of exercises for pregnant women differs from those that an ordinary person can do. The complexes are designed for different terms pregnancy and are divided into trimesters.

Exercises for 1st trimester:

Smooth turns while sitting. To do this, sit on a fitball with your hands on your waist or hips. You need to balance on the ball, performing circular movements.
Slipping. The exercise is designed not only to strengthen muscles, but also to train breathing. You should sit on the ball, resting your hands on it. The task is to slide down as you exhale and rise as you inhale.
Rolling the ball. Lie on your back and place your feet on the exercise ball. You should roll it to the sides, as well as bring it closer and further away from you, trying to keep your back in one position.

IMPORTANT: Remember that at this stage of pregnancy a woman should not use her abdominal muscles in exercises.

Exercises for the 2nd trimester:

Working on your back. You should sit on an exercise ball with your legs apart. Raise and spread your arms, tilt them back, squeezing your shoulder blades. Return your hands to initial position and repeat the exercise again.
Strengthening the pelvis. Your position is sitting on a fitball. Place your hands on your waist. The task is to alternately raise your legs in a straight position and make circular movements with them. If you can, keep your leg position as high as possible.
Relaxation of the back. You should lie down on the spin fitball, positioning it as comfortably as possible. Your arms should hang on both sides and lie in this position for several minutes.

IMPORTANT: The second trimester already makes a woman feel discomfort, as the stomach grows and the back feels the strain. However, do not load yourself with sudden and intense loads.

Exercises for the 3rd trimester:

Rolling a ball while sitting. You should sit straight on the ball and spread your legs wide. Place your hands on your waist. Make circular movements with your pelvis clockwise and counterclockwise. Exercise will make your hips and pelvis strong.
Skating while holding the shoulder joints. The exercise is very similar to the previous task, but you should keep your arms in front of you, bent in shoulder joints. During circular movements keep your back straight, tensing your thoracic muscles.
"Spring." You need to sit on the ball with your feet apart. Hold the surface with one hand or place both on your waist. The task is to do light bouncing on the ball, trying to keep your back in a light position.

IMPORTANT: Exercises during the 3rd trimester are very passive, since strong stress on the body is strictly prohibited at this time.

Video: “Exercises for pregnant women”

Exercises with fitball for women: exercises, photos

Fitball is an excellent gymnastic equipment for home use for women. Fitball exercises are very easy, simple and measured. They will not reload the body, but will only be able to relax and strengthen it. If you have never exercised with a ball, you should choose a set of exercises designed for the whole body. Gradually increase the load by adding sets and lengthening the workout time.

Complexes for women:

Video: “Fitball: effective and safe training”

Abdominal exercises with a fitball: exercises, photos, videos

Exercises with a gymnastic ball can effectively tighten your abdominal muscles, making your stomach toned and beautiful.

Video: “Press on a fitball”

Exercises with a fitball for constipation: exercises, photos

Exercising with a fitball can improve your digestion, you just need to regularly perform a set of exercises. Mild physical impact on abdominal cavity ball will help you eliminate unpleasant constipation by improving intestinal motility like a massage.

Exercises with a fitball after childbirth: classes, photos, videos

You can exercise with a gymnastic ball after a natural, successful birth within 1.5-2 months. Such exercises will help strengthen the muscles of the body and restore it after childbirth, gain strength and get rid of excess fat. If a woman has experienced C-section, she should ask her doctor about exercising with a fitball, and also choose the most simple exercises, which will not allow the load on the abdominal cavity to increase and the seams to come apart.

Rules for practicing with fitball:

Exercise in a spacious room wearing special sportswear.
Do not start the exercise until you have breastfed your baby (physical activity should only be done with an “empty” breast).
Your exercise routine should consist of smooth movements.
Drink plenty of water after, before and during exercise.
Do exercises on a fitball regularly

What exercises are suitable:

Straight stance. Standing on the floor, you should bend down without bending your knees, grab the ball, lift it up and move it behind your back.
Straight squats. Place your foot on the ball, hands on your waist. Perform squats with a straight back, pushing your foot off the fitball.
Squats with a ball. Stretch your arms with the fitball in front of you and perform alternating squats.
Lunges with a fitball. Do each lunge carefully, your foot should be on the ball, while learning to balance and maintain balance.
Raising the pelvis. You should lie on your back and put your feet on the exercise ball, placing your arms parallel to your body. Do a pelvic lift.

Exercises with fitball for the elderly: classes, photos, videos

Age-related changes and illnesses often make people feel pain, fatigue, discomfort and anxiety. Fitball is a gentle gymnastic remedy that can serve as an excellent prevention of osteochondrosis, arthrosis, radiculitis, joint and back pain. Classes for older people with a fitball should take place in a relaxed manner with minimal physical activity, but with maximum benefit.

Types of exercises:

Near the wall. The fitball should be placed between your back and back. The task is to roll the ball right and left, up and down, if possible. This way the back is massaged and its muscles are exercised.
Swing to the sides. The fitball should be taken in your hands and extended in front of you, your back should be kept straight. The task is to swing the ball in straight hands to the right and left, up and down, in a circle. The exercise uses the muscles of the arms, back and chest.
Relaxing on the ball. You should lie on your back on the fitball and try to relax your back, holding your feet to the floor and hanging your hands down.
Mahi. You should lie on your stomach on the fitball and alternately swing your legs back. You can also use your hands.
Raising the pelvis. The exercise is performed in a supine position with your legs thrown over the ball.

Video: " "Granny Fitness" course for older women"

Exercises with a fitball for the whole body: photos, videos

Exercises with a fitball are wonderful home fitness for men and women, which will help maintain the body in beauty and give it strength. Training with an exercise ball should last 30-60 minutes every day, preferably twice a day.

A complete set of exercises for the whole body:

Video: “Fitball - exercises for the whole body”

Exercises with a fitball for the spine: exercises, photos, videos

The fitball will help you perform a gentle but effective back warm-up with minimal stress. By doing a number of recommended exercises every day, you will forget about stooping and back pain. Fitball is recommended for those whose activities are related to “ sedentary work»: in the office, teachers, computer typing operators, secretaries and others.

Raising the pelvis lying on your back with your legs thrown over the ball - 20 passes.
Circular movements of the body, sitting exactly on a fitball - 15 passes in one direction.
Body tilts left and right, forward and backward with arms raised up, back straight - 10 bends in one direction.
Relaxing your back lying on a fitball with your stomach up - 5-10 minutes
Twisting the ball with arms extended forward, kneeling - 16 passes.
Back arch with hands touching the floor - 10 passes
Twisting the ball with your stomach, resting your hands on a vertical surface - 10 passes.
Swing your legs up and to the sides lying on your back with your pelvis raised - 10 swings in one direction.

Video: “Fitball - exercises for the back”

Exercises with a fitball for arthrosis of the knee joint: exercises, video

Set of exercises:

Sitting on a fitball. Make overlapping movements with your legs until the ball is under your back and return back.
Lying on your side. You should lie on the ball, with one foot and hand on the floor. Maintain balance, raise your other arm and bend your other leg at the knee, lifting up and down.
Raising the pelvis. Throw your legs over the ball, and do not lift the pelvic joint too high.
Raising the body. The legs are thrown over the fitball (shins only). Place your hands behind your back and carefully lift your body.
Raising your legs. Lying position on your back, shins thrown over the fitball. Alternately lift your legs and bend them at the knee while rolling the ball.

Video: “10 best exercises for the buttocks”

How to train with a fitball: contraindications

Exercises on a fitball have no contraindications, but, nevertheless, those who:

Has problems with the cardiovascular system
Women in the 3rd trimester (consult your doctor).
People with intervertebral hernia

Video: " Fitball is the best for spinal health"

Text: Karina Sembe

Home workouts - a well-forgotten trend that has returned(hopefully forever). We have already compiled selections of YouTube workouts based on and even exercises - from dumbbells to kettlebells. For those who are not ready for iron, we recommend light artillery in the form of a fitball. With the help of a large elastic ball you can achieve a lot: strengthen your back and abdominal muscles, improve your posture and make your body more flexible.

With all the variety of benefits, the main merit of fitball is the development of stabilizer muscles. Even in order to climb the stairs or carry a bag of groceries home without much effort and harm to the body, it is necessary to maintain a certain balance and equilibrium, and this requires a clear fixation ability, for which stabilizer muscles are responsible. Unlike motor muscles, they are not involved in movement, but are no less important because they fix the position of body parts and prevent damage during the performance of any, even the simplest movements. Regular exercise with a fitball will strengthen your stabilizers and make life easier.

The peculiarity of exercises with a fitball is that they significantly reduce the load on lower limbs, which makes exercises accessible to older people, as well as for varicose veins or damaged knees and ankle joints- of course, under the supervision of a doctor. For those who do not have serious health complaints, but want to support it, we offer fitball training for various purposes.

Back

Examinations of patients suffering from chronic pain in lumbar region spine, showed that most patients have very low endurance of the stabilizer muscles and they need to be strengthened. Fitball training is generally good for working on the back muscles, but there are also targeted preventive exercises for the spine.

Press

By paying attention to your abs in exercises with a fitball, you use the entire muscle corset and develop stabilization. This effect is similar to the effect of yoga or Pilates, during which a static load occurs on the deep muscles housings.

Hands

Oddly enough, one of the most popular exercises on a fitball is the seated dumbbell press. It's simple: the elastic ball provides unstable support to the body, so when you sit on the exercise ball while pressing, you're not just working on deltoid muscles or biceps - the muscles of the torso are involved (both motors and stabilizers).

Buttocks and legs

Fitball fans among fitness trainers have invented a lot of fun exercises for firm buttocks and toned thighs. The key to success is still the regularity of training and the number of repetitions.

An inflatable ball (fitball) and dumbbells are sports equipment, which are affordable and can be used for training at home.

Using home exercises with dumbbells, you can achieve great effectiveness in terms of training your arms, back and chest. In turn, the fitball will allow you to provide load to the main muscle groups, and thanks to it you can develop the vestibular apparatus.

The training plan requires that you exercise at least twice a week. In the first two weeks, you should perform one set of each exercise, which includes 12-15 repetitions. Rest between exercises should not exceed 30-60 seconds. After you have worked on the complex exercises for two weeks, you will need to either increase the weight of the dumbbells or increase the number of sets to two.

Dumbbells and exercises with them at home

Dumbbell raises from the floor

The work involves the back and stabilizer muscles.

You need to pick up dumbbells and take a pose that involves placing your hands and knees on the floor. While kneeling, you should move backwards right foot, and it should be placed on the toe. Next, the left arm is bent, the dumbbell is pulled to the left side. The movement must be performed slowly. You should also ensure that the muscles in your shoulders and neck are not tense. Perform 12-15 repetitions, then change sides.

When performing this exercise, the body should be in a stationary position. If it is difficult to maintain balance, then the movements must be performed from a position that involves support on the knees and hands.

Arm raises

Triceps and chest muscles are worked.

Lying on your back, bend your knees at a right angle, dumbbells are in your hands, and the heels of your feet are on the bench. First you need to lift your arms up, and then you should lower them to the sides and return to the starting position. The next stage involves bringing your hands together with dumbbells above your head and returning to the starting point.

Fitball, exercises

Doing squats with a fitball

The buttocks and leg muscles are trained.

Press the fitball against the wall with your back and perform a partial squat, that is, your knees must be bent to a right angle position (your thighs are parallel to the floor and your feet are pressed tightly together). Place your hands on your hips and stand with your arms extended upward. Then return to the starting position.

Raising your arms while sitting on a fitball

Sit on a fitball and pick up dumbbells. Bend your arms at the elbows so that your palms are facing you. The lift must be carried out to shoulder level, and then raise your arms up so that your palms turn away from you. Take the starting position and repeat the exercise.