Exercising with the fitball will develop strength, balance and proprioception, which is the body's awareness of where it is in relation to nature. The fitball's unstable surface forces the user to engage the core muscles to balance while exercising, thus providing stability training to the entire abdominal area, lower back, gluteal muscles and inner thighs.
Lower Body
Begin a fitball exercise regimen for your lower body with fitball squats. Stand with your feet shoulder-width apart and place the fitball between your lower back and a wall. Position your hands on your hips, inhale, and squat until your thighs are parallel to the floor. Exhale and use the large muscles at the front of your thighs to push yourself to a standing position. Perform 20 to 50 repetitions to develop the quadricep muscles of the anterior thigh. Holding your arms straight out in front of you or directly overhead increases the difficulty of this exercise.
Upper Body
Target your upper body with fitball push-ups. Assume the standard push-up starting position with the top of your feet placed on the gymball. Perform a pelvic tilt by flexing your abdominals, pulling the front of your pelvis upwards toward your belly button and tucking your tailbone underneath you. Maintain this throughout the entire exercise. Inhale, bend your elbows and lower yourself until your chest almost touches the floor. Exhale and push yourself upwards until your elbows are straight. Repeat for 10 to 25 repetitions. This exercise strengthens the chest, shoulders and upper arms while developing balance and proprioception in the upper body and core.
Second Set of Fitball Push-ups for Upper Body
Position yourself in the push-up starting position with your hands on the exercise ball and your feet on the floor. Contract your abdominal muscles and raise the front of your pelvis toward your belly button. Tuck your tailbone underneath you to acquire a pelvic tilt. Maintain this muscle contraction throughout the entire exercise. Inhale, bend your elbows, and lower yourself until your chest touches the ball. Exhale and push yourself upwards until your elbows are straight. Repeat for 10 to 25 repetitions. This movement also strengthens the upper body and trunk.
Core
Fitball leg raises strengthen and tone the abdominal muscles, while improving balance and proprioception throughout the trunk and lower body. Place your hands on the floor shoulder-width apart and position the top of your feet on the ball. Flex the abdominal muscles into a pelvic tilt. Exhale, bend your hips and knees, and pull the ball with your feet toward your upper body. Inhale, straighten your hips and knees, and push the ball back to the starting position. Maintain your form and do 15 to 50 repetitions.
Abdominal Strengthening
To strengthen your abdominal area, kneel behind the fitball, clasp your hands and place them on the ball. Perform a pelvic tilt by contracting the muscles of the abdomen and hold it throughout the exercise. Inhale and slowly roll the ball forward until your shoulders and elbows are straight. Exhale and pull the ball back toward you in a controlled fashion. Repeat for 15 to 50 repetitions to strengthen and tone the abdominal muscles, and develop proprioception throughout the core, upper body and lower body.
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