The exercise ball has been a popular element in the world of fitness for years. It’s present in all the gyms, and you can even buy one and use it at home.
Then we offer a routine to take advantage of the free time at home and the properties of the “fitball.”
The exercise ball to get in shape
The exercise ball serves not only to tone muscles, but also to improve body coordination and perception. Therefore, this element is commonly used in rehabilitation sessions, yoga, pilates, or abdominals.
One of its benefits is that it prevents twisting and violent movements, reduces the risk of injury, and allows multiple muscle groups to be activated simultaneously.
1. Bridge
The objective of this exercise is to strengthen the abdominals, hamstrings. And the glutes.
For starters, lie face up on a mat and rest the palms of your hands on the sides of your body. Then put the calves on top of the ball and raise the pelvis a little to form a bridge.
Once you are elevated, compress the glutes and abdomen. Finally, it descends once a few seconds have passed and performs 10 repetitions.
2. Bridge with leg lift
This second alternative is similar to the previous exercise, but with some variations that will make it more intense. The bridge with leg lift serves to reinforce the back of the thighs and buttocks.
Bend your knees and rest your heels on the exercise ball. Then lift the pelvis and stretch one of the legs (as if the tip of the foot wanted to touch the ceiling).
Hold on for 5 seconds and lean back on the exercise ball. Do the same with the other leg and repeat 10 times on the side.
3. Ball Squat
This exercise is called “ball squat” in English and serves to work on the legs, buttocks, and back.
Stand back to the wall. Place the ball at chest height and support yourself in it. Bend your knees and lower your glutes, squatting down.
Don’t forget to engage your abs throughout the exercise.