Fitballs can give your body a makeover and improve your strength and flexibility to make you feel good all over. Fitballs are an ideal choice for beginners looking to improve their core strength and balance, increase flexibility and reduce injuries to their neck and spine. Fitballs challenge your body to work harder by placing it in a continuous state of instability. Additional benefits of using a fitball during your training session include an improvement in your posture, an increase in flexibility and balance, a reduction in back pain, an improvement in cardiovascular fitness, and improvement in the strength of your core stabilizers.
Reverse Abdominal Curl
Lie face up on the floor and place your hands underneath your lower back for support. Bring your legs to a 90-degree angle, and place the fitball between your feet. Contract your abdominal muscles and pull your tailbone into your chest, lifting your tailbone off the mat. Release the tailbone down to the mat and repeat.
Hip Extension
Sit on the floor with your back toward the wall and your legs slightly less than hip width apart. Place the exercise ball between the wall and your upper back. Press your back into the ball, and lift your hips off of the floor until your body is parallel with the floor. Lower the hips to floor and repeat.
Kneeling Push-ups
Kneel on the floor with the fitball in front of you. Place both palms on the ball and contract the abdominal muscles. Keep your arms in close to your body, and slowly lower your chest toward the ball. Return to the start position and repeat.
Oblique Curls
Position the fitball underneath your hips, lower back and mid back. Place both feet flat on the floor, bring your hands behind your head, and look toward the ceiling. Contract your abdominal muscles, and lift your back off the ball, moving your ribcage toward the opposite side of your pelvis. Return to the starting position and repeat.
Back Extensions
Lie face down on your stomach, making sure that your hips and lower abdomen are resting comfortably on the fitball. Lift your upper body to a 45-degree angle. Be sure not to excessively arch your back. Release your upper body to the start position and repeat.
Selecting the Right Fitball for You
When you're looking to purchase a fitball, select one that feels very firm when it's inflated as opposed to one that feels thin and flimsy. The size of the ball also makes a difference. Although they come in various sizes, make sure that you select the correct size to support your height and weight. If you measure six feet or taller, select a ball that is 75 centimeters (32 inches); If you measure between five feet seven inches to 5 feet 11 inches or more, select a ball that is 65 centimeters (30 inches); If you measure between five feet and five feet six inches, select a ball that is 55 centimeters (26 inches). For the best selection of fitballs, contact your nearest sporting goods store and find the one that best suits your individual needs.
References
- "The Fitball Workout"; Jan Endacott; 2008
- "Get on the Ball: Develop a Strong Core and a Lean, Toned Body"; Lisa Westlake; 2003
- "Fitness on the Ball: A Core Program for Brain and Body: A Core Program for the Brain and Body"; Anne Spalding and Linda E. Kelly; 2009
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