Easy and fun beginner exercises with a fitball that will help you lose weight

The fitballthat large ball so used in classes of pilates, can be used to exercise all muscle groups and, in addition, in a very effective way. Why’s that? Because while you’re doing the exerciseyou should try to keep the equilibrium on her, which makes you keep the tension all the time, in addition to getting the correct posture to ensure stability.

Although the most common is to perform exercises on a fitball To strengthen the core, you can also work other muscle groups, such as the thighs, buttocks, or arms. In addition, it is a very fun type of training if only to include something different in your routine. Do you want to know the best exercises to play sports on a soccer ball? fitball?


With permission from the ironthe crunches are one of the most popular exercises to strengthen the abdomen and if you do it sitting on a fitball, its benefits are multiplied. Place your legs shoulder-width apart and your knees in line with your ankles. Walk forward, sliding until you are able to support the lower back on the ball From here, he reaches his back behind and goes up the trunk contracting the abdominal.

knees to chest

Put your feet on the fitball and put your hands on the ground as if you were going to perform a flexion. Next, bring your knees to your chest by bending your legs and doing roll the ball. With this exercise, in addition to working the abdomen you will strengthen the arms while maintaining the isometric push-up position.

gluteal raises

lie down face up with his legs on the fitball. Next, raise your hips, taking special care to contract r the gluteal and femoral with each lift. This exercise is a version of the famous glute bridge, one of the best to strengthen the area.

Woman doing sports with a pilates ball. / Photo by Andrea Piacquadio from Pexels

push-ups on fitball

Support the instep on the fitball and the palms of the hands in the dream separated the width of the shoulders. Then go down until you chest almost touches the ground and climbs back up, careful to remain on the ground all the time. ball. The closer the ball is to our feet, the more force you will need, so if you are starting you can bring it closer to your hips.

Strides with fitball

Place one foot on the fitball and, to perform the stride, you just slide that foot back and forth. In this way, in addition to entertaining the BalanceThis exercise requires strength to lift your entire body weight with one leg.


Get down on your knees and lie down sideways on the ball with the knee touching the ground. He slightly raises the trunk and stretch legs to get take off the upper part of the trunk of the ball taking it upwards. You must feel how it contracts the lateral part of the abdomen.


Stand up and catch the ball with both hands, as if you were hugging her and your feet shoulder-width apart. Point your feet forward and toes slightly out and Bend your knees by bringing your thighs down with your Straight back. Go down until the thighs are parallel to the ground.