Exercises to work your muscles with fitball

Fitball is a very common element in gyms but little used outside the classes simply led because many users do not know how to exercise with fitball. A pity because doing exercises Fitball for bodybuilding allows you to achieve excellent results. Especially for abdominal muscle. It is also Great to exercise at home since, in addition, it is a very economical element. We propose one Series of exercises to do with fitball with which to work your muscles efficiently and reach your fitness goals.

Key tips for exercising with fitball safely and efficiently

Exercise on a smooth floor.
Fitball must be completely inflated to oppose resistance and slide fluently at the same time.
Do not train with the wet fitball. If sweat moistens it in excess to be left with a towel.
Remember that before doing fitball exercises you must Heat as in any other training.
Have hand hydration. Even if these exercises do not look like it, they are very demanding and you will need it.
Respect the technique to avoid injuries and achieve the results you want.

Fitball exercises for your bodybuilding

The exercises of Fitball for abdominals They will be surprised if you have never trained with this element before. It is not a ball with which to make balances without more. The intensity and effort that requires are great. It is a powerful weapon to muscle to achieve a developed, defined and toned COR. But like all weapons you have to know how to use it properly. Including these Core exercises with Fitball in your training is what you need to see and feel better.

Dynamic prone iron with fitball, among Core with Fitball

This is one of the exercise with great fitball to start training with this element. But it is demanding And you will notice doing it for the first time. The start posture is that of a Busbajo iron with support in the forearms. But with the particularity that these do not rely on the ground but on the surface of the fitball.

The movement to be performed is Go from supporting you on the forearms to do it on the palms of your hands while you run the iron. This is possible because the fitball slides. You will do strength both when performing this movement and when returning to the start posture.

Make 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 with a very demanding exercise and at the same time very effective to work the abdominals? Pike with fitball is the answer.

The starting position is Lying straight face down with the palms of the hands resting on the ground. And the phytball under the legs, between the knees and ankles. The movement consists of Push your body up until you stay with the tip of your feet on the fitball. By raising the body you must keep the throne aligned vertically with the arms, the buttocks at the top. And the fitball holds with the tip of the feet.

Keep the position for a few seconds and return to the start. Beam 10 times the series movement. For training with fitball for cash abdominals and a good job for buttocks do three series per session.

Isometic iron, one of the Fitball exercises for Core and upper train

The iron Isometric with fitball is another exercise with fitball that will help you muscle and tone the core and the upper body. The starting position is very simple, just like a normal iron, gap with straight body. Only instead of Support the palms on the floor you must support them at the top of the fitball.

With one lifted leg he raises the body, counts 20 seconds enduring the position and changes leg. Hold another 20 seconds and return to the starting position. The ideal is to do three sets of 10 executions By training session.

Fitball climbers, demanding and complete exercises

Escalators are demanding exercises for a Very complete muscle work. Among other muscles allow working the main rectum of the abdomen and oblique abdominals. Also shoulders and legs. And even buttocks, triceps and chestalthough these to a lesser extent. Doing these exercises with Fitball is a fantastic way to optimize your training time.

The starting position is that of Boca face down with the palms of the hand on the ground, the arms perpendicular to the ground and feet on the fitball. In this position Flex the knees directing them to the chest and keeping the balance on the fitball. Always keep your hip. And extend your legs again without losing the fitball and without the hips approaching the ground.

Beam three series of 10 repetitions.

Climbers with one leg with fitball, even more demanding

The movement is similar to the previous fitball exercises, the climbers. Only executing them on one leg. That simple is to explain it, but you don’t trust you because doing so is not so easy. It is a demanding exercise.

Make two series of 10 executions with each leg For exercise training with Demandal and effective abdominal fitball.

Roll-out in Fitball to work the abdominal middle zone

To execute this Exercise The starting position is on the knees on the ground with the fitball in front of you. Support the palms of the hands on the ball and slide is forward descending The body to completely support the forearms on it and leave the face at the height of the fitball just a couple of centimeters on its surface. And with an inverse movement movement again to slide the fitball until it placed again in the initial position.

Execute 2 series of 12 movements.

Exercise with these exercises with fitball to reach your goal of a defined and toned core.