If you are used to do the exercises for the press, lying on the floor, try to do the same twisting relying on fitball. The need to maintain balance on a moving ball, will improve the efficiency of exercises to press two or three times. Just do not forget that the feet should rest on the floor tightly.
At home, the best exercise for the buttocks - the bridge. Some enthusiast hours staring at the ceiling, raising and lowering the pelvis. In order not to waste time, follow the bridge, leaning feet on fitball. Lie on your back, pull your hands along the body. Put the foot on the ball, knees bent. Keep your balance, lift your hips off the floor and pull the body in a straight line from knees to shoulders. Hold for two counts and slowly lower to the floor.
You and this is not enough? Make support even less stable: put your weight on the ball of one foot only, and the second is completely straighten and lift straight up.
Fitbol can be used when operating above the upper part of the body. Carrying out the curl ups or arms with dumbbells over your head, give up the usual rack. Sit on the ball, and the exercise will become more difficult. To better maintain balance, do not lower opinion. Look straight ahead and monitor the position of the back.
Use fitball as a prop when performing classical "butterfly", and in addition to the back muscles you download the intercostal muscles. Lie on the ball belly. Legs laid back and put them on their toes. Hands with dumbbells freely lower down, bending at the elbows. Tighten your abs and back. Hold the body in tension, arms out to the sides to shoulder level. Then slowly lower your arms.
Another simple way to change the complexity of the exercise - the use of weights. The extra weight does not hurt if you can easily perform push-ups, sit-ups, pull-ups and lunges. Squats and lunges can be done with a barbell or dumbbells, and pull-ups and push-ups to use the belt with weights.
Reduce resistance and increase the complexity can be, reducing the footprint. Try instead of the usual sit-ups perform squats on one leg, and you immediately feel the increased load repeatedly.
If your exercise program contains pull-ups and push-ups. Try to change the complexity of the exercise, changing the width setting of palms. The wider your hands on the fretboard horizontal bar, the higher the load on his back. If you spread wide hands during push-ups, you will give an additional burden peripheral thoracic muscles.
Complicate the push-ups, you can change the height of the support. To load was higher, press with your feet on the edge of the bench or gym for the same fitball.
And the easiest opportunity to complicate the training itself - is to do all the exercises in slow motion. If you've raised a shell on one, two, try to do the same for a count of six. You are excluded from his assistants kinetic energy shock and inertial motion, and work immediately becomes very difficult.