Is it possible to pump up the ass on the fitball. Top exercises for the buttocks and legs with a fitball. Basic rules for performing exercises with fitball

Representatives of the beautiful half of humanity know that an elastic and toned butt is not a gift of nature, but the result of hard work on oneself. Basic exercises for pumping up the buttocks are conditionally divided into complexes aimed at solving a specific problem of giving your body perfect bends.

Traditionally, it is believed that the most useful exercises for pumping up priests are squats. Yes, they allow you to pump not only the gluteal muscles, but also the back of the thigh, as well as the calf muscle. Due to this, the priest acquires an elegant silhouette. However, now fitness experts have developed programs in which squats are necessarily combined with other groups of exercises. The choice of complex depends on what problem you intend to solve.

What exercises are suitable for a flat butt?

If you do not have a very prominent butt line, then, answering the question of what exercises are needed to pump up the buttocks, we will definitely stipulate: the complex should be with weighting.

• Squats with a load.

1. We place our legs on the same level with the width of the shoulders.
2. We take a weighting agent in our hands (1-1.5 kg in each).
3. Slowly lower the pelvis, tensing the calf muscles as much as possible.
4. We return to the starting position.

• Lunges with a load

1. We bring our legs into a narrow stance, we lower our hands with a load down.
2. We take a step 60-70 cm forward with the supporting leg, the second leg straightens, and the knee touches the support.
3. We do 10-15 attacks on each leg.

• Mahi with weights

1. We put on special weights (from 0.5 to 1 kg) on ​​our legs.
2. We straighten our back, we hold our hands on a chair.
3. We do 10-15 swings with each leg.

• Complex swings

1. We attach weights to the legs.
2. We stand facing the chair, holding on to the back.
3. We pull the knee of one leg to the chest and sharply throw it back, lifting it up.
4. We do 5-7 times.

• "Flexible Cat"

1. We get on all fours, bending the legs at the knee joint.
2. We bring the elbows under the level of the shoulders, turn the palms inward.
3. Slowly straighten the leg so that it forms one line with the body.
4. We do 15 approaches for each leg.

• Pelvic lift

1. We lie down on our back, the heels are completely on the floor, we stretch our arms at the seams.
2. Slowly raise the pelvis until it forms a straight line with the body.
3. We return to the starting position.
4. We perform 30-40 approaches.

When choosing which exercises to do to pump up the buttocks, do not ignore the exercises on the ball. Fitball manipulation is one of the most popular types of training. To use the ball, it is absolutely not necessary to visit the gym, and the probability of incorrectly calculating the load is much less than in the case of weights. Especially for those who are interested in what exercises for the priests are best done on a fitball, we present a special selection.

• Squats on one leg

1. We stand with our backs to the fitball, stretch our arms along the line of the body.
2. We raise the leg, bent at the knee, 30-40 cm from the floor.
3. Slowly squat on the supporting leg until the buttocks touch the ball.
4. Change the supporting leg. We perform 15-20 squats for each leg.

• Hip lift

1. We sit on the fitball so that the back touches the ball, and the heels rest on the floor.
2. Slowly begin to tighten the hips until the knees are fully extended.
3. We do 25-30 lifts.

• We keep the balance

1. We lie down on our back, stretch our arms along the body, put our legs on the ball.
2. We raise the buttocks so that the pelvis forms a straight line with the legs, while trying not to fall off the fitball.
3. We return to the original position. We do 15-20 approaches.

• Balance on the ball.

1. We bend the leg at the knee, put the foot on the ball.
2. We also bend the second leg, turn it outward and rest our foot against the fitball.
3. We raise the body, straining the muscles of the buttocks.
4. We do 20 sets for each leg.

Many young ladies, having come to the gym, ask the instructor: “What is the most effective exercise for pumping up the buttocks?” And, of course, the answer is always the same: squats. You just need to do them right.

1. We put our feet shoulder-width apart, we take the “fifth point” back. On the inhale we squat, on the exhale we stand up.
2. We repeat the previous instruction, only bring the legs together.
3. We put the legs wider than the shoulders, turn the socks outward. Slowly we go down and we rise just the same.
4. We cross the legs, take the ass as far back as possible. The forward standing leg rests on the entire foot, the second - only on the toe. Bend your knees and do a squat.
5. We lean on the back of the chair with our hands. Raise one leg at a right angle to the body. We squat on the supporting leg, at the same time bringing the bent leg back and straightening it.

Each type of squat should be repeated 20-25 times.

What exercises for the buttocks can be safely done during pregnancy?

An interesting position lasts for a whole 9 months, so it is not surprising that the expectant mother begins to worry about not losing physical shape after the birth of a child. Basic exercises for the buttocks for pregnant women, of course, are not so diverse, but no less effective.

1. We stand straight, spread our legs shoulder-width apart. Rotate the body to the left and right. We perform 5 times in each direction.
2. We sit on the fitball and do light rolls with the body.
3. Sitting on the ball, we lean on legs wide apart, transferring body weight from one leg to the other.
4. Press the ball against the wall with your back, bring your heels and knees together. We try to touch the floor with our knees, slightly helping with our hands, but do not break away from the fitball.

Reading time: 29 minutes

Fitball is an inflatable rubber ball with a diameter of 45-95 cm, which is used in fitness to work on muscle tone.

We offer you a unique selection: 50 fitball exercises for all problem areas with photos! Thanks to the proposed exercises, you can strengthen the muscles of the arms, abdomen, thighs and buttocks, improve your figure, get rid of sagging and cellulite.

Before moving on to the list of fitball exercises, let's remember how to properly exercise with a rubber ball so that the workout is effective and of high quality. We offer you 10 useful tips for training with a fitball at home or in the gym.

Features of performing exercises with fitball:

1. During exercises with a fitball, you should be focused on the muscles, feel their tension. Try to train not for speed, but for quality.
2. Use in your workout not only exercises for your problem area, but also exercises for the whole body. For successful weight loss, it is necessary to work in a balanced way on all muscle groups, and not just on the stomach or only, for example, on the hips.
3. remember, that the more the fitball is inflated, the more difficult it is to perform the exercises. If you are just learning to train with the ball, do not inflate it for the first time to full elasticity.
4. If you do not know how to build a workout, then use the circular principle. Take 5-6 exercises and alternate them with each other in several rounds. The second part of the article offers specific exercise programs that can be taken as a basis.
5. All 50 fitball exercises that we offer are divided into 4 groups: for the upper body (shoulders, arms, chest), for the core (back, abdomen), for the lower body (thighs and buttocks), for the whole body (all major muscle groups are involved).
6. Fitball exercises are especially effective when working on, so even exercises with a ball for the hips and buttocks help strengthen the muscles of the abdomen and back as well.
7. For most of the proposed exercises, you will not need any other additional equipment other than a fitball.
8. If you find it difficult to repeat some exercise with a fitball (e.g. due to insufficient balance), then either modify it to a more simplified version, or do not do this exercise at all yet.
9. Fitball exercises are An excellent tool for the prevention of pain in the back and lower back.
10. Read more about the benefits of a fitball, as well as how to choose it correctly, in the article: Fitball for weight loss: effectiveness, features, how to choose.

To begin with, let's recall once again what is the use of training with a fitball:

• strengthening the abdominal muscles, arms, legs and buttocks
• burning calories and accelerating fat burning
• strengthening the deep abdominal muscles and muscle corset
• improve posture and prevent back pain
• fitball is a simple and affordable inventory for everyone

50 of the best fitball exercises

All exercises with a fitball are presented in GIFs so that you can clearly see the execution process. GIFs tend to speed up the process of the exercise, so don't try to rely on the speed that is shown in the images. Practice at your own pace, with focus and full concentration.

Fitball exercises for the abdomen and core

1. Twisting on a fitball

2. Lifting the body on a fitball

3. Oblique twists

4. Crossing legs

5. Body rotations

6. Raising the legs on the fitball

7. Hyperextension on a fitball

Or this option:

8. Side Plank Knee

9. Side plank against the wall: for advanced

10. Dumbbell crunches

11. Double crunches

12. Passing the ball from hand to foot

13. Bicycle

14. Leg lift

15. Scissors

16. Leg twists

17. V-pleat with one leg

18. V-pleat

19. Rolling a fitball on your knees

Exercises with a fitball for the hips and buttocks

20. Butt lift

21. One Leg Butt Lift

22. Rolling fitball on the back

23. Side knee raise

24. Lateral leg raise: a more difficult option

25. Leg swings to the side

26. Leg raise back

27. Squat

28. Sumo Squat

29. Wall Squat

30. Squat on one leg

31. Reverse Lunge

Fitball exercises for the upper body

32. Push-ups with support on the floor

33. Push-ups based on fitball

34. Fitball plank

35. Breeding dumbbells for chest muscles

36. Dumbbell French Press

Fitball exercises for the whole body

37. Plank Knee Pull-ups

With the help of a fitball, you can carry out both strength training and cardio, as well as stretching with stretching.

Another of its features is the involvement of several muscle groups at once. So, performing exercises with a ball for the buttocks, the legs, hips, back and abs will be additionally transformed.

The fitball will be especially useful for overweight people and pregnant women. It does not put stress on the joints and does not have a negative impact on health.

People with varicose veins can gladly acquire a bright assistant. The fitness ball not only does not aggravate this disease, but also helps to saturate the veins with oxygen, which has a healing effect.

What muscles are involved?

Let's talk about the buttocks. The gluteal muscles of our body consist of three parts:

• Large - located on the back of the pelvis and are responsible for the bulge and relief;
• Medium - located on the sides of the pelvis and are responsible for the beautiful line of the hips;
• Small - attached next under the middle muscles and perform the same functions.

By training each of them, doing exercises for the buttocks on a fitball, you will help your butt become convex, toned and elastic.

It is important to understand that fitball training are not insulating. This means that in addition to the gluteal muscles, many other muscles will be involved. Below are the most effective fitball exercises for the buttocks, thighs, abs and lower back muscles.