Strong gluts and flat belly with a fitball: roll over

//Strong gluts and flat belly with a fitball: roll over

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.

ROLL OVER

Exercise of the week!

Lie on your back with your arms along your sides, palms down.Keep your legs together, extend them straight up toward the ceiling at an angle a little bit lower than  90-degree .Place fitball in between ankles.

Inhale and during exhalation draw your hips and legs over until they are parallel to the ground. Inhale and flex your feet, bring your legs together in Pilates stance and lower them slightly to begin again. 2 sets x 12 reps.

  • Avoid using momentum
  • At final position support your body weight on the shoulders, not the neck
  • At final position legs are parallel to the ground
  • As you lowering your legs try keeping them close to your chest with your feet flexed
  • Extend your legs  a little bit lower than  90-degree
  • PH in and up

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 |2019-05-10T14:53:52+00:00May 10th, 2019|Excercises|0 Comments