Strong gluts and flat belly with a fitball: roll out to lunge

//Strong gluts and flat belly with a fitball: roll out to lunge

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 OUT TO LUNGE (for strong legs)

Exercise of the week!

Starting position: Standing position placing your right shoelace onto the ball behind you. Arms bent with joined palms in front of your chest.

Execution: Bend your front leg as you roll the fitball away from you with your left foot (backward lunge).

fitball exercise

Perform 12-15 reps and repeat on the other leg (3 sets x 12-15 reps).

  • keep your torso vertical and the knees at 90 ° ankle
  • the left knee should do not overcome exceed your toes
  • move slowly and focus on a specific spot straight ahead in order to maintain your balance

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 |2019-03-31T16:35:08+00:00March 31st, 2019|Excercises|0 Comments