4 exercise balls to help you lose weight

Anyone who works in an office is usually sitting for many hours a day. In the long run, lack of exercise can make you seriously ill. The risk of being overweight increases, as does the risk of arteriosclerosis. Our backs also suffer, so those who sit a lot often complain of tension and pain.

To prevent at least this suffering, they have been for years exercise balls or sit-up balls I ask. They favor the active seat and the muscles, especially in the back. Balance and posture are also improved. Good to Know: According to doctors, an exercise ball shouldn’t permanently replace a desk chair, as sitting on the ball for too long can overload your muscles, which in turn can cause strain and pain.

But the exercise ball not only serves us well, it can also be integrated into your training and train the whole body. Exercise ball exercises not only bring a breath of fresh air to your training routine, but also improve your strength and coordination and balance.

Lose weight with the exercise ball: 4 exercises

Before you start your workout full of eagerness, you should find a non-slip place. If necessary, help train on a mat. To have a safe and stable base, you should train with athletic shoes or barefoot.

Exercise 1: Wall Squats

  • Squats with a difference: Take your exercise ball and brace it between a wall and your lower back.
  • Your legs are hip-width apart.
  • Bend your knees and squat down, rolling the ball up the wall a bit.
  • Hold briefly at the lowest point, then straighten up again. Make sure you keep pressure against the ball or it will fall to the ground.

10 reps, 3 sets

Exercise 2: push-ups

  • Lie face down on the exercise ball and walk your hands forward until you rest your shins on the ball and are in the push-up position.
  • The hands are at shoulder height, the body forms a straight line.
  • Bend your elbows and lower your torso down.
  • Briefly hold at the lowest point, then push up again.

10 reps, 3 sets

Exercise 3: knife

  • You lie stretched out on your fitness mat. Your arms are stretched above your head.
  • Grab the ball with your hands and raise your upper body and legs at the same time. Your hands should be at ankle height.
  • When your arms and legs meet, pinch the ball between your legs and return to the starting position. Important: Work with your core strength and perform the movements without momentum if possible.

10 reps, 3 sets

Keep reading: 3 kettlebell exercises that tighten the body >>

Exercise 4: Diagonal Crunches

  • You lie on your side on your exercise ball, it should be just below your waist.
  • Your arms are crossed behind your head.
  • Now slightly lift your upper body, you should feel your stomach muscles.
  • Hold briefly, then lower back down.

10 reps, 3 sets, then switch sides.

Video: Sport and nutrition: the 5 tips to lose weight quickly and easily


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