Lie on fitball sideways, clutching it with one hand. Legs should be straight. Leg lift up the body at the same time should remain straight.
Cast the foot on the ball rests on the hands in an attitude of "handstand". Raise your legs turn up, straining with the buttocks. Abdominal muscles and lower back tense.
Lie down on your back and hold fitball feet. Dilute hand side. While breathing - tilt toward the feet, exhale return to its original position. Repeat alternately in each direction.
Lie on your back, put your feet on the fitball, straighten legs. Inhalation drove the ball to the hips, while exhaling return the ball to its original position.
Initial position as in exercise above. Inhalation Keep your hips and lower back off the floor while bending at the knees. When you exhale, return to the starting position.
Turn to feetball back and standing lean on his toe. As you exhale, squat, while exhaling - you get up in the iskhldnoe position. Do alternately several approaches on each leg.
In a standing position, place the ball against the wall and push it lower back. Feet at a distance from the wall, hands pull ahead. Doing sit-ups, make sure that your thighs are parallel to the floor.
Lie on your back, legs straight, feet put on fitball. When you inhale, bend the leg, knee pressed to his chest. Grasp the ankle with both hands. Pull the sock towards the head, straightening the leg at the same time.
Start with an amount of repetitions that you will be comfortable, daily increasing load and bringing each exercise 20-30 repetitions.
Exercise with fitball not only help to quickly bring the body into shape, but also well affect the entire body. They improve blood circulation and strengthen muscles. Classes with fitball recommended even for pregnant women.