A huge advantage of training with a fitball can be called that by purchasing this gymnastic ball in any of the stores in the "sports goods" area, you will not find it difficult to start physical exercises at home. Without any advice there is an instructor. In addition, our ball is very compact in deflated form and, thanks to this, you can always take it with you on vacation. Having dealt with the compactness and the advantages of our air simulator, let's go directly to the most important stage and consider a set of exercises in order to look slim and tightened by inflating the buttocks with the fitball.
Before starting a series of exercises for the buttocks, it is worth remembering a simple and uncommon workout for the general condition of the muscles as a whole. Today we will consider our warm-up in the form of "warm-up with the help of fitball." Sit on the fitball and make several inclines in different directions, while keeping your hands at the waist. Lie down on the ball and lie on it for 15 minutes - this will help you relieve tension from the spine. Then pozhongliruet inflatable ball with your feet 20-25 times and, about the same number of times, jump on it. This warm-up will not only raise the tone of your muscles, but also help you get the right posture, normalize blood pressure and work the heart.
So, the warm-up is over, now we will move on to the exercises themselves, which will help pump up the buttocks. All these exercises should be done with the help of fitball.
Take special dumbbells weighing 2 kilograms and stand up straight, the legs should be on the width of your shoulders. At this point it is necessary to press the fitball with your back to the wall. Then take a couple of steps forward and start crouching. This should be done until your thighs are parallel to the floor. As soon as this happens, use the muscles of the buttocks to return to the starting position. With this exercise, do not forget how to tighten the gymnastic ball with your back to the wall as tightly as possible. This exercise should be done in 1-2 sets of 20 times each. With time, when the muscles get stronger, you can increase the load to 3 approaches. By the way, do not forget to let the muscles breath between the approaches, enough for a 1-minute rest.
The second exercise for the buttocks with the help of the fitball is that you need to become a back with arms outstretched in front of you to the fitball, keep the head straight and straight, raise the foot of the right foot to a height of 20-30 centimeters. Then, slowly bending the knee of your left leg, start performing squats until you touch the buttocks of the ball. Then change your leg. This exercise should be done in 2 sets of 15-20 times each. Remember that doing an exercise with a variable leg is considered one approach. By regularly performing this exercise, you, in the course of time, must learn to do it without the help of any support and gymnastic ball.
The next exercise with a fitball, which will involve the muscles of the hips, back and buttocks. Put the ball with the support to the wall and sit on it, leaning on the heels on the floor. Back and buttocks at the same time should rely on fitball. Then, straining the muscles of the abdomen, we begin to lift the hips, here the main thing is for your body to take a direct position. Picked up, counting to three, lowered and again counted to three, repeated. This physical exercise with a fitball should start with 1-2 sets of 15 times each. It is important here that you maximally tighten the muscles of the buttocks and abdomen, remember, your body should bend exclusively in the hip joints, therefore the legs should always be straight.
The next exercise in order to effectively pump the buttocks will be an exercise lying down using the same fitball. Lay down on the floor, straightening your legs and putting them on the ball, then strain the abdominal muscles. Raise your buttocks as high as possible, remember that your body must acquire one straight form (line). Then slowly lift one leg and lower it, just as with the second leg. In the aggregate, this will be counted as one gymnastic repetition. Then lower your buttocks to the floor. To begin this exercise at the initial level is with 1-2 approaches for 7-10 repetitions each. Over time, you can go to 3 sets of 15-20 times each.
The penultimate exercise will strengthen not only your buttocks, but also help to secure the hamstrings. Bend your right leg so that it is at right angles, and put the foot on the gym ball so that your shin is parallel to the floor. Then bend the left leg and pull the knee to the right. Place your leg on the thigh, it is necessary that your left shin is parallel to the floor. Face your foot in the ball, holding yourself and your balance with your hands. Then lift your pelvis and the middle part of your back. Hold for 3 seconds and go down. Then change the position of the legs and repeat the action. In this exercise, 2 approaches are sufficient for 10 times.
The last, final exercise to pump your buttocks with a fitball, is to gain the elasticity of your buttocks. You need to sit on the floor and lean back with your hands. After that, straighten your legs and put them on the ball. Then use the muscles of the buttocks and with their help, straighten the trunk, lift the pelvis. Hold in this position for 3 seconds and slowly lower, then repeat again. Remember, your body must be straight. This exercise is performed in 2 sets of 10 repetitions.
So we described the basic exercises with a fitball in order to pump up your buttocks, making them elastic and beautiful. And at last, remember that starting a set of exercises is at a minimum and increasing the load as the muscles get accustomed, which will improve the expected effect. Good luck.