A Fitball, also known as a Swiss ball or stability ball, is one of the most versatile pieces of exercise equipment available. Balls can be used by all ages and all fitness abilities in everything from a rehabilitation program to a sports performance program. The main benefits gained from exercises performed on a Fitball are the development of balance and core strength, providing greater postural control in everyday life.
Trunk Curl
Lie backwards over your Fitball so that it fits comfortably into the natural curve of your spine. Position your feet on the floor in front of you at hip width apart, keep your head and neck in line with your spine and cross your arms over your chest to create a balanced starting position. Using your abdominal muscles, slowly curl your trunk to raise your shoulders from the ball. Breathe out as you curl, keeping a gap between your chin and your chest to protect your neck. Slowly return to the starting position, breathing in as you go. Repeat 10 times. This exercise builds strength in your abdominal muscles, helping to improve postural stability.
Trunk Extension
Lie face-down over your Fitball, positioning it under your abdomen. Place your toes hip-width apart on the floor behind you for balance. Position your hands by your temples and allow your body to follow the curve of the ball, continuing to look toward the floor to keep your head and neck in line with your spine. Using your back muscles, slowly raise your upper body from the ball, aiming to reach a point slightly above a horizontal line. Slowly return to the starting position. Breathe normally throughout the exercise and repeat 10 times. This exercise develops lower back strength, aiding the improvement of core stability. A study at Springfield College, Massachusetts, concluded that five weeks of Swiss ball core stability and balance exercises increased torso balance more than conventional floor exercises in women previously unaccustomed to exercise.
Fitball Squat
Stand with your back close to a wall and position your Fitball into the natural curve of your spine so the ball is then held between you and the wall. Place your feet hip-width apart and slightly in front of the line of your body so that you can lean back comfortably against the ball. Slowly squat down to form a right-angle in your knees then slowly straighten your legs to return to the starting position. Breathe normally throughout and repeat the exercise 10 times. This exercise is for your leg and gluteal muscles in particular but the instability of the ball ensures that core muscles also are recruited. According to health and fitness expert Dr. Richard A. DiCenso, "Training on a ball challenges the whole body to participate in order to maintain correct posture and balance."
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