Fitball is a brand name for an exercise ball. The Fitball, marketed as burst-resistant, can be used for stretching and strengthening exercises. You can even do modified jumping jacks on the ball for cardio if you prefer that to walking, jogging or other physical activities that increase your heart rate.
Modified Jumping Jacks
Step 1
Sit on a Fitball with your feet on the floor at hips-distance apart with your knees bent. Hold your arms above your head. Sit up straight and squeeze your abs.
Step 2
Bounce off the ball and into the air as you open your feet outward to greater than shoulders-width apart as though you were doing a jumping jack. Open your arms to your sides too with the palms facing forward.
Step 3
Land on the ball and bring your feet back to hips-width apart. Bring your arms back to shoulders-width apart. Continue doing jumping jacks for two minutes to warm up for a strength workout or longer for a cardio workout.
Ab Stretch
Step 1
Sit on the Fitball and walk your legs forward and lean back to drape your spine over the ball. Position your feet shoulders-width apart with the toes pointed out slightly. Bend your knees so your thighs are parallel with the floor.
Step 2
Extend your arms over your head and toward the floor. Drop your neck onto the ball and relax. Reach your palms to the floor and press them flat with the fingers pointing toward the ball and your wrists bent, if you can.
Step 3
Pull your shoulders back and breathe naturally as you hold the stretch for 20 to 30 seconds.
Lateral Ball Roll
Step 1
Sit on the Fitball and hold a body bar or broomstick in front of your chest. Walk your feet forward and lie back until your head and shoulders are supported on top of the ball. Lift your hips and plant your feet shoulders-width apart on the floor. Point your toes outward to 45 degrees. Bend your knees to make right angles. Squeeze your abs and glutes.
Step 2
Slide your hands out toward the ends of the bars with your palms face up toward the ceiling. Hold the bar above your collarbones and in line with your shoulders. Point your thumbs toward the ceiling and place your tongue on the roof of your mouth.
Step 3
Roll the ball to the left until it is under your left shoulder and triceps only. Keep your neck straight in line with your spine and do not tilt the bar or rotate your shoulders. The bar remains parallel with the floor.
Step 4
Roll the ball back under the center of your neck and shoulders. Repeat on the right side by rolling the ball under your right arm and shoulder. Roll back to the center to complete one rep. Do three sets of 10 repetitions.
Tips and Warnings
- Inflate your Fitball to 95 percent capacity and use a measuring tape to ensure it is the size stated on the box before use. When choosing a size, begin with one that is recommended by Fitball for your height. You can always go larger, and you may need to if you have long legs.
Things You'll Need
- Fitball
- Broomstick
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