Fitballs are excellent training tools. Their affordability, flexibility, versatility and ease of use make them ideal equipment for most people in most places. One of the easiest and best ways to use a fitball is for abdominal training. You may have seen people doing sit-ups or crunches on a fitball to work their abdominal muscles, but there are many other fitball abdominal exercises that can help you achieve a fitter, stronger core.
Fitball Pass-Throughs
Fitball pass-throughs are a great way to start training your abdominal muscles. Rather than sitting or laying on the ball, which can be uncomfortable for some people, you lie on their back on the floor. Holding the fitball between your hands and lifting your feet off the ground so that they point toward the ceiling, you extend the ball over your head, while lowering your feet toward the floor. Using your abdominal muscles, you raise your feet and the fitball until the ball can be passed from the hands to be held between the feet. Both the feet hand hands are lowered toward the floor again, only the ball is held between the feet rather than the hands. The ball is passed back and forth like this to work the abs.
Fitball Sit-ups
Another way to use the fitball to train abdominal muscles is to use them for sit-ups. Compared to a traditional sit-up on the floor, fitballs provide more back support and allow for a greater range of motion to increase training benefits. To do this exercise, sit on the ball as if you were sitting on a chair. Slowly walk your feet forward and lower your body on to the ball, so that you are lying on your back on the ball. The lower the ball on your back, the harder the sit-up will be. When you are comfortable, either cross your arms in front of you or put them behind your head lightly and sit up using your abdominal muscles. Make sure not to pull on your neck if your hands are behind your head.
Fitball tucks
Fitball tucks are good abdominal exercises for more advanced fitball users. To get into position, lie on your stomach on the ball. Using your hands, walk yourself forward and let the ball roll down your body until it rests on your shins. Keeping your feet relaxed and your abdominal muscles contracted, roll the ball toward your waist, bending your knees and tucking the ball underneath your body. With control, reverse the movement, rolling the ball back until your body is straight. This exercise requires a great deal of strength and stamina.
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