The Fitball is an exercise ball used to improve balance and stability. There are several models, including a Sport Soft Edition, a Sport Firm Edition and a Gymnic Therapy ball. Each ball is available in four sizes, ranging from 45 cm to 75 cm, to accommodate the varying heights and weights of trainees. In addition to performing core-specific exercises on the Fitball, you can perform exercises for the whole body, including the chest, shoulder and arms while also working out your core.
Push-up with Feet on Ball
Step 1
Place the ball on the ground, and stand facing away from it. Place your hands on the ground at a distance slightly wider than your shoulder width. Put your feet on the ball, and keep your hips and knees off the ground during the exercise.
Step 2
Lower your chest down to the ground by bending at your elbows, making sure to maintain your balance and a keeping a straight line from your shoulders to your feet.
Step 3
Raise your chest back to the start by extending your arms.
Pull-in with Legs on Ball
Step 1
Put the ball on the floor, stand away from it and put your hands on the floor a bit wider than your shoulder width. Put your feet up on the ball. Make sure to keep your hips and knees off the floor throughout the movement.
Step 2
Bring your knees toward your chest by bending your legs while keeping your balance.
Step 3
Bring your knees back out to the initial point by extending your legs.
Ball Crunch
Step 1
Place the ball on the ground, and position your back on it with your legs bent and your feet on the ground. Cross your arms in front of your chest, or position them by the sides of your head.
Step 2
Raise your upper back off the ball, and contract your abdominal muscles. Make sure to keep your lower back on the ball during the motion.
Step 3
Lower your upper back to the beginning position.
Ball Leg Raise
Step 1
Hold the ball with your hands, and lie face-up on the floor. Put the ball between your lower legs with your knees extended. Put your arms out to your sides, and keep them on the floor.
Step 2
Bring the ball upward with your legs until the soles of your feet point toward the ceiling.
Step 3
Bring the ball downward with your legs until the ball is close to the floor.
Tips and Warnings
- Beginning trainees who have difficulty performing the exercises and keeping their balance should have a training partner assist them during the movements.
Things You'll Need
- Fitball
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