Fitball, king of stabilization, and why you need him

If you didn't go to the basement of the Soviet rocking with rotting posters of the forgotten stars of bodybuilding, printed on newsprint, you probably think of people who do crunches as you like, but not using a press.
Modest spring flowers (youth) who leap up in the twisting and whose feet hurt after exercise on the abdominal muscles. Of course, maybe it's better than nothing, however there is a way to raise all that you do for cor, a new level — namely, to take as one of the strong points of the fitball, this will include the work of many muscles, the existence of which you never knew existed.

The gluteal bridge.

Classic gluteal bridge looks like this: you run a horse back in the bench, feet on the floor and raise your buttocks. You can add elastic around the knees and additionally spread your legs apart, you can put weight on the pelvis.

However, there are two variations, which will include work your core. First, the fitball is support for the back and second — fitball instead of a foot, in the latter case, the back should be lying on the floor, if necessary, spreading his arms for support.

The body becomes tense unified design, significantly increases the amplitude and included many additional muscles, the design of which will make your body steel rod.

Hyperextension.

Typically, hyperextension doing on the corresponding simulator, which is somewhat robs the exercise. The biggest fitball and find something to cling to, it is best if it will be wall bars. Lie on the exercise ball, belly, hold hands on the bar and raise your legs in exercise "boat". Compared to a conventional boat that will be felt like a jet ski.

Elevation of the legs.

Do all the same as in the previous exercise, just lie on fitball back. At the starting point of the movement of the feet should be parallel to the floor, we have flattened your body to an exercise ball, do not drop them on the ground, the press must remain in suspense.

Owner.

Like any exercise on the fitball, it is an advanced version of the books. For example, if you were doing "Harry Potter", now you have "Capital". Starting position — prone position, only legs are installed on the fitball.

Put them so that you have some distance it will roll when performing exercises, that is not limited by the socks, and about mid-calf. Your task — to make the most of an inverted V, formed in the lower back and pulling to his feet.

Plank on a fitball.

The plank is an exercise that quickly get bored and in principle, it makes sense to start to complicate as soon as you can to keep her more than two minutes. One of the ways to do this is to install the elbows on the exercise ball. Hands you can keep the angle, but your feet better not to place, this will weaken the exercise.