A Fitball is an exercise ball that is made out of durable rubber and gets inflated with air. The sizes of these balls range from 55 to 75 cm in increments of 10, and whenever you use them, your core is being worked because you are forced to hold yourself in proper alignment. With the Fitball, there are many exercises you can do to target the whole body.
Step 1
Pull the ball in toward your body. Abdominal pull-ins also go by the name "jackknifes." To do these, place your shins on top of the ball with your hands on the ground and your body in a straight line. Draw the ball in toward your body by contracting your abs and bending your knees. Roll the ball back out until your legs are fully extended and repeat. To make these more challenging, place your toes on the top of the ball.
Step 2
Place the ball against the wall. Wall ball squats are done to work the legs. To do these, pinch the ball against a wall at about your lower back area. Stand at a slight angle with your feet about shoulder width apart. Lower your body down until your thighs are parallel to the ground, then come back up.
Step 3
Use the ball to do push-ups. Push-ups are a popular body-weight exercise that works the chest, arms and shoulders. To do them on the ball, place your hands on it about shoulder-width apart with your feet on the floor and your back straight. Lower yourself into the ball until your stomach lightly touches it, then push yourself back up. This puts more focus on your lower chest. To emphasize your upper chest, place your toes on the ball and your hands on the ground. Both of these push-ups will also recruit your abdominals.
Step 4
Work your lower back. Back extensions can be done to work your lower back muscles. To do these, come onto the ball on your stomach and roll forward until your hips are right about in the center. Place your hands on the sides of your head, straighten your back and slowly lower your body downward over the ball. Lift your body back up by contracting your lower back muscles and repeat.
Step 5
Squeeze the ball. The ball can be squeezed and held in an isometric contraction to work the adductors, which are located on the inside of the thighs. To do this exercise, stand over the ball with your knees slightly bent. Squeeze the ball as hard as you can and hold for 20 to 30 seconds.
Step 6
Curl the ball. The hamstrings are located on the back of the upper legs and they can be worked with hamstring curls. To do these, lie on your back on the floor with your heels up on the ball. Lift your hips up until your back is in a straight line. Curl the ball back toward your butt by contracting your hamstrings then roll it back out.
Tips and Warnings
- If your feet are sliding when you are doing back extensions, pin them against a wall.
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