Strong gluts and flat belly with a fitball: plank to pike /reverse roll out to pike

//Strong gluts and flat belly with a fitball: plank to pike /reverse roll out to pike

The first thing someone usually thinks when sees a fitball is “how fun it would be to sit on it and bounce”. Fitball are great for core strengthening, physical improvement and joint protection. There are ideal for functional training and rehabilitation. Due to their versatility they can offer a challenging program. The cost does not exceed 20 euros.

fitball exercises

Fitball exercises  “lead” to the next level.

Proprioception is necessary inside and outside the gym. It protects you from injuries as the joints are more stable and the muscles have the power to respond to “sudden” movements and situations.

You can exercise your entire body with a fitball as effectively as training with Pilates machines. Choose the right size and follow the instructions of our personal trainer Foteini Alexopoulou.

Plank to pike

Exercise of the week!

Start in a plank with your feet on the ball and your hands on the floor with wrists directly under your shoulders.Make sure your body is in a straight line.

Keep your legs straight, inhale and push your hips towards the ceiling. Exhale and return to starting position. 3 sets X 12-15 reps.

To make it harder, try lifting one leg towards the ceiling.

Μπες σε θέση σανίδας/plank με τις κνήμες πάνω στη μεγάλη μπάλα.
Διατήρησε τους ώμους πάνω από τις παλάμες και το σώμα σε μία ευθεία.
Με εισπνοή οδήγησε τη λεκάνη σου προς την οροφή πάνω από τους ώμους με
τεντωμένα πόδια. Με εκπνοή επέστρεψε ελεγχόμενα στην αρχική θέση. 3 sets X 12-15 reps.

  • keep your shoulders engaged
  • in starting position, your body is on a straight line
  • push your pelvis towards the ceiling (and above your shoulders if you can)
  • your legs are extended
  • return to starting position slowly and repeat the exercise

Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of Pilates Method Alliance (PMA),  Member of European Lifestyle Medicine Organization (ELMO), DNAFit®  Certified Trainer, General Manager & Owner of AthensTrainers®

Photos: Kostas Kapareliotis

Fotini wears H&M clothes, Ultra Boost Adidas shoes, mat and  Fitball from Intersport

Source: Body Magazine, April 2019

By |2019-05-05T19:41:45+00:00May 5th, 2019|Excercises|0 Comments