Fitball is a useful and exciting toy that will appeal to both children and adults. You don’t need to force yourself to exercise with it, because fitball turns training into an exciting game. Having sat on it, you immediately want to jump, sway, move... This is one of the interesting effects of a fitball. Inside every serious adult lives a restless, lively child who loves balls.
Fitball will help you regain the lost mobility and joy of movement that we all possessed in childhood, and will give you a feeling of fullness of life. And how happy children will be to practice fitball! This is interesting! Such balls usually come in different bright colors, smooth to the touch, or with pimples for a massage effect, or with horns so that they do not get lost during training. They are soft, elastic and springy. Children are simply delighted with this toy! And adults like fitball too! Once you sit on it at the fitness club or at a party, you will definitely want to buy yourself such a ball. And it will come in handy in the household if there are not enough seats in the house when guests arrive - the fitball will readily play the role of an ottoman. But seriously, some trainers even advise replacing them with a computer chair for several hours a day. Why? Read on...
Exercise No. 1.
We start the lesson with jumping on the ball. To do this, you fix the ball between your legs or between your legs and a support (wall, bed). The child can either have his back away from you or his back to you. We hold the child by the body, show how the ball springs and lift the child up a little, making jumps. At first it's just jumping up and down, about 10-20 jumps. Then we begin to turn the baby when jumping to the right and left. Be sure to accompany the lesson by reading nursery rhymes and nursery rhymes, this way you will develop your baby’s sense of ri.
When can I start classes?
You can start doing exercises on a fitball for weight loss after childbirth only after the woman’s body has recovered from the difficult birth process. Before starting training, it is recommended to consult your gynecologist.
The duration of the recovery period varies from person to person. First of all, it depends on the method of delivery. If surgeons intervened in labor and a cesarean section was performed, you are allowed to begin loading your body with training no earlier than 12-14 weeks after the operation. In some cases, this period may be longer: 4-6 months.
If the child was born naturally, and his mother was lucky enough to avoid painful ruptures and incisions, then the doctor will allow her to open her home “fitness club” using fitball earlier. The recommended recovery period after an uncomplicated delivery is 8-10 weeks.
We also note that there are a number of contraindications to exercising on a fitball, so before you start exercising, you should consult a doctor.
In the first trimester
Doctors usually do not recommend any physical activity during this period due to the high risk of miscarriage. If a woman has not previously exercised and her body is not physically developed enough, this can have a bad effect on the fetus and cause a miscarriage. In this case, you should wait until the second trimester, when the fetus is more firmly established in the uterus.
If a woman was actively involved in sports before pregnancy and she tolerated physical activity without problems, then
It is necessary to use a complex designed specifically for pregnant women. No others will do.
To be careful, you should not do more than 3-4 approaches. Correct load distribution plays a huge role. To do this, it is recommended to warm up the muscles first. You can walk around in place, carefully swing your legs and arms, and turn your head in different directions.
The optimal duration of training is from five to eight minutes. During this trimester, you should not exercise your abdominal muscles - it is better to postpone them until a later date. The emphasis should be on the muscles of the hips and shoulders.
During the first trimester, you should not make any sudden, intense movements, stretching or jumping.
In the second
During this period, you can engage in more intense exercise due to the reduced likelihood of miscarriage. This is the most favorable period for physical activity, since the unpleasant symptoms of pregnancy do not bother you, and the stomach does not interfere with free movement.
This trimester is considered the safest and most beneficial for training. Experts recommend doing stretching, relaxation exercises, and training the groin and abdominal muscles.
Experts recommend avoiding exercises performed while lying on your stomach and minimizing the number of exercises on your back as much as possible.
They can lead to a deterioration in blood supply, which can lead to spontaneous abortion or fetal hypoxia due to compression of the inferior vena cava.
From about 18 weeks of pregnancy, you should wear a bandage while performing exercises.
It will reduce the load on the spine and help avoid the appearance of stretch marks.
You should start working on improving your physical fitness a few months after giving birth. Every woman should “feel” her body, and recovery can occur differently for everyone. Only after six months, or even more, can you begin increased loads.
After a month and a half, if the birth was without any complications, you can start doing exercises. But taking into account the characteristics and individuality of each organism, before you start strengthening your muscles, you need to seek advice from your gynecologist.
Exercise No. 2
Next, we place the baby on his buttocks. We continue to hold the ball motionless. We rhythmically spring the ball, while holding the baby by the hips. Your task is only to hold the child; he must hold himself on the ball, including the small muscles of the back and abs. In addition, this is an excellent exercise for developing balance. After a series of jumps (10-20), we begin to swing the ball left and right (2-3 times), then up and down (2-3 times). Then we begin to move the ball in a circle clockwise, then counterclockwise (also 2-3 times in each direction). The rocking should be of small amplitude, especially at first; gradually, as the baby trains, the amplitude of movements can be increased.
Methods of working with correction balls or fitballs
Different preschool educational institutions have different approaches to organizing fitball aerobics. In some kindergartens, this method is used as independent training 1-2 times a week. In others - as an element of dancing, free creative activity of children.
The training program with correction balls includes 4 areas:
- Fitball gymnastics is a general developmental technology that includes dynamic exercises and stretching tasks.
- Fitball rhythmics includes dance rhythmic elements.
- Fitball-athletics involves strength training, due to which different muscle groups develop.
- The fitball game consists of game tasks, competitions, and relay races.
Rhythm and athletics are mainly designed for children of primary school age. In kindergartens, only individual elements are usually used, and the main emphasis is on gymnastic and play forms.
Fitball-gymnastics solves health-improving, educational and educational problems
Training using a gymnastic ball not only helps strengthen the body and develop the musculoskeletal system. Thanks to game sets of exercises, you can develop the creative direction of a child’s personality. The classes use fairy tales, entertaining stories from the lives of favorite heroes, cartoons and book characters. This helps develop imagination and imaginative thinking.
Background music teaches children to move to the beat of the music, creates the right mood, and increases physical and emotional activity.
If the training is based on a fairy tale with an instructive plot, then it has an additional educational function, allowing children to understand how to act in certain situations from the standpoint of morality and ethics.
Exercise #4
We place the baby on his stomach. We hold the child by the sides of the body. First we perform springing movements (about 10-20). Then we begin to rock the baby left and right (3-4 times), back and forth (3-4 times). We start with a small range of movements and gradually increase it. The activity should be enjoyable for the child. If he doesn’t like an exercise, put it off until later. We perform circular movements of the baby on the fitball clockwise (2-3 times) and counterclockwise (2-3 times).
Where did the waist go?
During the period of bearing a child, a woman’s body undergoes restructuring: body weight increases, the stomach increases and posture changes. The lumbar deflection increases, the pelvis moves a little back, the center of gravity changes, as a result, the load on the spine and internal organs is redistributed.
Helps to “correct” pregnancy:
- Uncontrolled diet.
- Lack of movement.
- Accumulation of fluid in the body.
- Hereditary predisposition.
- Physiological changes.
Therefore, bringing your weight back to normal after childbirth is simply necessary. There are many methods for losing weight, but not all are suitable for a new mother. A woman is breastfeeding and must eat well and often; active sports are contraindicated for her at first, especially if the birth was artificial. Weight loss should be gradual; it is better to use gymnastics for these purposes.
You can begin feasible gymnastic exercises on a fitball after a couple of months, if the birth was natural and without complications. In the case of a caesarean section, it will take more than six months for the female body to recover, and the advisability of fitball gymnastics should be discussed with a doctor.
Exercises with a large ball should ideally be carried out in an equipped gym with good coverage. Some static exercises for losing weight can be done at home: wall squats, squeezing a ball with your thighs and lifting the pelvis.
You can start exercising with a fitball as early as 2 months after giving birth.
Exercise No. 7
We place the baby on his back. First, we perform springy rocking movements (10-20), then movements left and right (2-3 times), forward and backward (2-3 times), clockwise and counterclockwise rotations (2-3 times each). We hold the baby by the torso in the pelvic area or in the upper thighs. The baby should help hold his body by tensing his back and abdominal muscles. You can also lay out several toys on the floor so that the child is interested in reaching them. Small balls are best for this purpose.
"Non-football" ball
A fitball is a large elastic gymnastic ball designed for aerobics and physical rehabilitation. This is a popular piece of equipment that is suitable for almost everyone, regardless of physical fitness. Exercises on a fitball do not require much strength, but they load most muscles and help:
- Correct your posture.
- Improve coordination.
- Increase flexibility.
- Lose extra pounds.
Therefore, exercises on a fitball are widely used for weight loss among women who have recently given birth, and the large ball itself has become a favorite fitness tool. Working out with him is a pleasure, and the result is an elastic tummy, a slender waist and a great mood.
Fitballs differ in diameter and hardness; they can withstand weights of up to 300 kg; the size is chosen based on the height of the student. The diameter of the projectile is in the range of 45-85 cm; when choosing it, the woman’s height is taken into account if she:
- Up to 150 cm – diameter 45 cm.
- 155–165 cm – diameter 55 cm.
- 165–185 cm – diameter 65 cm.
These are the optimal ratios of projectile parameters that ensure convenience and productivity of exercises. Regular exercises after childbirth on a ball “fit to size” are excellent for removing the stomach, pumping up muscles and promoting weight loss. As practice shows, you can lose the first 5-7 kg within a month, then the weight loss will not be so noticeable, one lost “kilo” per week is considered a good result.
Exercise No. 11
“Let’s clap the ball.” You can sit the baby down, holding him by the hip area. With an open palm, let the baby slap the ball (10-20 times). The child can then be lifted in his arms in front of the ball, let him reach it and pat it again from this position. To ensure that the exercise technique is correct, be sure to consult a specialist. Remember that your good mood and that of your baby is the most important thing. Regular exercise will strengthen your child's physical condition. You can come up with new exercises yourself and diversify the activity even more.
Fitball gymnastics in kindergarten: music and video for classes
To make playing with the ball even more fun for children, play rhythmic, pleasant music for them. Ideally, these could be special collections for children's fitness or everyone's favorite cartoon soundtracks. This approach will create a positive atmosphere for the lesson, and kids will be able to enjoy gymnastics or aerobics. Another way to create an atmosphere of an interactive lesson can be a video with the participation of children. A child, seeing a peer on the screen, will better perceive the task assigned to him, and the coach will receive a response from the children.
https://youtu.be/avMjnqeCmLM
In conclusion, we can say that there is no need to conduct gymnastics classes of 20 exercises at a time. Change the program as often as possible, break it into blocks depending on the children’s well-being and their preferences. Gradually include more complex elements and break up classes to develop specific abilities. Increased effectiveness was noted for those lesson programs in which children interact with each other, perform active actions with the ball and learn through the example of the game to solve important issues of social adaptation.
Contraindications
In addition to the positive effects of exercising on a fitball, there are a number of contraindications:
- chronic diseases;
- premature birth (previously);
- risk of miscarriage;
- the uterine tone is high;
- presence of toxicosis;
- nagging pain in the lower abdomen and lower back;
- bloody discharge;
- swelling, high blood pressure;
- infectious diseases (acute respiratory infections, influenza);
- high water;
- incorrect intrauterine position.
You can correct your figure at home, the main thing is to purchase this miraculous ball. Fitball is a universal equipment. You can perform a variety of exercises on it, you just need to use your imagination.
Advanced level
After a few months of regular training, you can move on to more complex exercises that will require physical effort. We are talking about planks - one of the most effective exercises for pumping up the abdominal muscles, losing weight and strengthening the buttocks.
- You can lie on the ball with your chest and stomach, placing your feet on the floor.
- You can rest your elbows, keeping your body level on them and the tips of your toes.
- You can put your feet on the fitball and rest your hands on the floor.
Remember that when performing a plank, it is important to keep your body completely straight. The first time you try, you will feel your muscles tense. Hold the position and enjoy how every cell of your body wakes up.
I say goodbye to you until we meet again. I will read with interest your comments with stories about fitball exercises after childbirth. Special thanks for reposting the article on social networks. Subscribe to blog updates, and I will send you an email with 28 causes of chronic fatigue and ways to solve them.
Watch the video
how to lose belly fat in 15 minutes a day using a fitball:
The problem of losing weight after childbirth
After childbirth, it can be difficult to return to normal your previous shape. That's why you need to know why changes occur in the body.
Reasons why excess weight is gained:
- there is no control over a balanced diet (we justify to ourselves that the baby needs it);
- restriction in movement: this leads to the fact that accumulated energy is not spent properly;
- during pregnancy, a protective mechanism is activated and a fat layer is formed and actively develops on the waist, hips, and abdomen;
- genetic inheritance;
- accumulation of excess fluid in the body.
