5 exercises with a ball to burn fat

• April 26, 2024

For this summer that is approaching, most of the women started thinking about how to look spectacular in the swimsuit. If this is your case, do not worry, you can start a routine that includes exercises with ball to burn grease and strengthen your muscles .

Personal trainers say that this technique is ideal for burning grease , stimulate the loss of appetite, tone up and delineate the body, as well as to eliminate the pains of the spine.

According to information published in CNN Mexico , the gym ball is one of the best tools used in the gym to lose weight and increase flexibility. Therefore, here we explain 5 exercises to burn grease :

1.- Stretch: Sit on the ball and slide forward until you lie down. Elevate the buttocks to form a 90 degree angle with the body. Raise the buttocks as high as you can and lower them slightly. Repeat this activity between 100 to 250 times.

2.- Resist : Slide face down on the ball and put your feet on top of it. Place both hands in front on the floor. Bend your arms, up and down, as in the traditional lizards. Perform three sets of 12 to 16 repetitions.

3.- Increase your strength: Begin this comfortable exercise as if you were going to make a lizard. Push the body up and leave the feet on the ball. Form a pyramid with the buttocks held towards the ceiling. Contract the abdomen and use the strength of the hands to hold you for 15 seconds. Do a repeat.

4.- Tone obliques: Stand on your knees with the ball to the side. Lie on the ball with one side of your body and one knee resting on the floor.
Elevate the trunk laterally and stretch both legs. Perform 20 reps and change sides.

6.- Arms and legs of steel: Stand up and load the ball with both hands; put one leg in front and one back. Make shifts and alternate with squats.

The exercises to burn grease They are very varied, so you can establish different routines to reduce and tone the body part you want. In the following video of Portalfitness , positions with the ball are shown that will help you strengthen your glutes, triceps and pecs:

For the training to be effective you must contract the abdomen during all exercises . Also, you have to choose the ball that fits your weight and height, that is, if you measure less than 65 centimeters, it is recommended to use a ball of 55 centimeters; while the tallest people should choose one of 65. Specialists recommend performing these exercises to burn grease , after a good session of cardiovascular activities and a previous warm-up.

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