Training Guide: Functional training with fitball

With a gymnastic ball, you can do exercises for the whole body or pay attention to individual organs and systems of the body. In some countries, the projectile is used instead of a chair to keep the back straight and minimize the load on the spine.

Initially, gymnastics with a fitball was intended exclusively for patients who need rehabilitation after injuries — the ball acted as a gentle simulator. But the versatility of the projectile and its benefits for the body led to popularity and turned classes into a separate sports direction.

Fitball in fitness is an opportunity:

recover after childbirth or injury;

improve flexibility and plasticity;

strengthen joints and musculoskeletal system;

develop a sense of balance;

improve coordination;

speed up metabolism;

increase the endurance of the whole body.

Who can study?

Special physical training is not required.

Training with the Swiss shell is available to any generation: however, children and the elderly are given increased attention. Special balls are selected for them — with horns or handles to maintain balance. Another fitball can be smooth, massage or oval.

Sometimes functional training with fitball is practiced by pregnant women, but in a gentle mode, under the supervision of a trainer and after consulting a doctor.

Overweight people can not be afraid for their health — this is a good opportunity to lose weight without putting joints at risk. Since almost all muscle groups work, the fat burning process becomes more active.

How are fitball classes going?

A fitball is an elastic, inflatable, but strong ball — usually with a diameter of 45-55 to 85-95 cm. It is made of a durable material that stretches well and takes the desired shape, and also has an anti-explosion system.

Any movements must be performed smoothly and without sudden movements — have fun with new sensations. The muscles are tense all the time due to instability during the exercises on the ball, but they are not overloaded. The work of not only the spine, but also other internal organs is stimulated.

The set of exercises on an elastic simulator is very extensive, and is usually divided into two types — with a fitball or on it:

extensions in the lumbar region;

jumping on the ball;

squats along the wall;

return bridge;

passing the ball from hands to feet;


lunges on the ball;


push-ups from the floor and many others.

Dumbbells can be added to the fitball to thoroughly train the biceps area. Start with small dumbbells (1-1.5 kg), gradually increasing the weight.

Do not forget about stretching exercises before the main part of the classes and after.

And functional fitball training makes physical activity diverse (for example, aerobics or cardio loads) and adds bright colors to life: the mood increases for the whole day.

To achieve maximum results, make an individual training plan together with the instructor. If your goal is to strengthen your general condition and have fun, then come to a group functional training.