The fitball is a very common element in gyms but little used
outside of directed classes simply because many users do not know how to
exercise with fitball. A pity because doing fitball exercises for bodybuilding
allows you to achieve excellent results. Especially for abdominal muscle
building. It is also great for working out at home since, in addition, it is a
very inexpensive element. We propose a series of exercises to do with fitball
with which to work your bodybuilding efficiently and achieve your fitness
goals.
Key tips for exercising fitball safely and efficiently
1. Exercise
on a smooth floor.
2. The
fitball must be fully inflated to resist and slide smoothly at the same time.
3. Do not
train with the fitball wet . If sweat makes it excessively wet, dry it with a
towel.
4. Remember
that before doing fitball exercises you must
warm up as in any other training.
5. Have
hydration on hand. Although it may not seem like it, these exercises are very
demanding and you will need it.
6. Respect
the technique to avoid injury and achieve the results you want.
Exercises with fitball for your bodybuilding
Fitball exercises for
abs will surprise you if you have never
trained with this element before. It is not a ball with which to balance
without more. The intensity and effort required are great. It is a powerful
weapon for the muscular to achieve a developed, defined and toned core. But
like all weapons, you have to know how to use it properly. Including these core
exercises with fitball in your workouts is what you need to look and feel
better.
Dynamic prone plank with fitball, between core exercises
with fitball
This is one of the exercises with a great fitball to start
training with this element. But it is demanding and you will notice it when you
do it for the first time. The starting position is that of a prone plank with
support on the forearms. But with the particularity that these do not rest on
the ground but on the surface of the fitball.
The movement to perform is to go from resting on the forearms to doing it
on the palms of the hands while executing the plank. This is possible because
the fitball slides. You will force yourself both when performing this movement
and when returning to the starting position.
Do a series of 10 movements. For a good result, repeat two
more series.
Pike with fitball, one of the most demanding fitball
exercises
Do you want to test yourself with a very demanding and at
the same time very effective exercise to work your abs? The fitball pike is the
answer.
The starting position is lying straight face down with the
palms of the hands resting on the floor. And the fitball under the legs, between
the knees and ankles . The movement consists of
pushing the body up until the tip of the feet is on the fitball . When
raising the body you must keep the throne aligned vertically with the arms, the
buttocks at the top. And the fitball held with the tip of the feet.
Hold the position for a few seconds and return to the
starting position. Do the movement 10
times per series. For an effective abs fitball workout and a good glute workout
do three sets per session.
Isometric plank, one of the fitball exercises for core and
upper body
The isometric plank
with fitball is another of the exercises with fitball that will help you to
muscle and tone the core and the upper
part of the body. The starting position is very simple, just like a normal
plank, face down with the body straight. Only instead of inactive your palms on
the ground you should support them on the top of the fitball.
With one leg raised, raise the body, count 20 seconds
holding the position and change legs . Hold another 20 seconds and return to
the starting position. Ideally, do three
sets of 10 runs per training session.
Climbers with fitball, demanding and complete exercises
Climbers are demanding exercises for a very complete
bodybuilding work . Among other muscles, they allow working the rectus
abdominis and oblique abdominals. Also
shoulders and legs. And even glutes, triceps and chest , although these
to a lesser extent. Doing these exercises with a fitball is a great way to
optimize your training time.
The starting position is the
plank face down with the palms of the hand on the ground, the arms
perpendicular to the ground and the feet on the fitball. In this position, bend your knees directing them towards your
chest and keeping your balance on the fitball. Always keep your hips elevated.
And extend your legs again without losing your fitball and without your hips
getting close to the ground.
Do three sets of 10 reps.
One-legged climbers with fitball, even more demanding
The movement is similar to the previous fitball exercises,
the climbers. Only running them on one leg. It's that simple to explain it, but
don't trust yourself because doing it is not so easy. It is a demanding
exercise.
Do two sets of 10 runs on each leg for a demanding and effective abdominal fitball
workout .
Roll-out in fitball to work the mid abdominal area
To perform this
exercise, the starting position is kneeling on the ground with the
fitball in front of you. Rest the tributes of your hands on the ball and slide
it forward, lowering your body to fully support your forearms on it and leave
your face at the height of the fitball just a couple of centimeters above its
surface. And with a reverse force movement, slide the fitball back towards you
until you are back in the starting position.
