Fitball – available apparatus for performing different exercises, including for leveling the gluteal muscles. The complex of exercises on the fitball is suitable for home workouts aimed at weight loss and improving the prominence of the body. The main advantage of such practice is that during exercise it is necessary not only to observe but also to keep the balance.
Exercises with fitball for buttocks and thighs
In order to obtain good results, it is important to practice regularly, not missing workouts. Each exercise should be performed in 3-4 range, making each with 15 to 18 repetitions.
Exercises on the fitball for legs and buttocks:
Squats on one leg. Stand in front of the fitball and place it on one leg, focusing on the Shin or toe. Keep front foot flat and stay behind to prevent unnecessary bending or tilting. Hand position should be comfortable, but in order to maintain balance, spread them apart. Task – slowly inhaling, bend the front leg until the thigh reaches parallel with the floor, thus straightening the back. Exhaling, return to the SP. Not head inside to the side, do not lean forward and not push off the ball.
Reverse plank. This exercise on the fitball for the buttocks also provides good load on the main muscles of the legs. SP – sit on the floor with your feet on an exercise ball, and must touch the ball only of the foot. Hands spread to the sides to emphasize. Lift the body so that the body from shoulders to knees was smooth without sagging. Task – alternately bend left and right leg. It is important to keep a balance.
Squats against the wall. Support yourself with your back to the ball, which should be placed between the body and the wall at the level of the lower back. Slowly lower down, rolling the ball before the hips reach parallel with the floor.