Fitball Twists

Lie on the fitball so that the curve of the lower back is pressed against the surface of the ball. The legs are bent at the knees and rest on the floor. The upper body does not rest on the ball. Arms along the body or crossed on the chest. This position of the hands allows you to avoid overloading the muscles of the neck, which can be if you keep your hands on the back of your head. Lower your upper body, keeping your neck still, until you feel a stretch in your abdominal muscles. This will be your starting position. Without moving your hips, using your abs, pull your shoulders forward as you twist until you feel a strong tension and contraction in your abs. The loin should remain pressed against the ball. Twisting is performed on the exhale. After completing it, take a short pause and linger in this position. On an inhale, return to the starting position. Complete the required number of repetitions. Attention: the movements should be slow and smooth, as the exercise requires the acquisition of dexterity in order to perform it correctly. Do not rush and use additional weights at first. Learn to balance on the ball using your hands. If at first this proves difficult for you, use the help of a partner or substitute each leg under a heavy dumbbell (at least 50 kg). As you gain experience, you can use additional weights in the form of a dumbbell or plate. In any case, do not rush to increase the burden, excessive weight can cause a hernia. Variations: You can do this exercise using a rope on a lower pulley as a weight, which should be positioned behind you.