FitBalls range in size from 45 cm to 75 cm and are strong enough to endure more than 600 lbs. of pressure. If you are looking to increase your stability and core strength, incorporate the FitBall into your next workout. Because your body is off balance, you are forced to engage excess core muscles to keep from falling over.
Reverse Bridge
The reverse bridge is a face-up exercise that works the lower back, glutes and hamstrings. While lying on your back, rest the back of your lower legs on the ball and move your arms out to your sides. Forcefully press down on the ball, and lift your hips in the air. Once your body forms a straight line, hold for a full second. Lower yourself back down and repeat. For a variation, lift yourself up and extend one leg in the air.
Plank Progression
Planks are exercises normally done on the floor. Using the ball increases the challenge. After placing your hands on the floor and lower shins on the ball, push yourself up until your arms, back and legs are perfectly straight. Hold until you feel fatigued and slowly lower yourself down. You can also turn this exercise into a push-up. Simply get into the plank position, and lower your chest to the floor. Push yourself back up and repeat.
Frog Jump
Frog jumps are explosive exercises that work your glutes, thighs and shoulders while burning sufficient calories. After placing the ball in the center of a room with a high ceiling, stand behind it with your feet about shoulder-width apart. Bend down into a squat, grasp the ball with both hands, and lift it off the floor as you jump in the air forcefully. Raise the ball high above your head when you do this. Once you land, lower yourself back into a squat, lower the ball forward and repeat.
Oblique Rolls
The obliques are the muscles on the sides of the stomach. Prone oblique rolls work these muscles from a plank position. In a steady motion, roll the ball toward your upper body while you angle your knees toward your right shoulder. After holding for a second, extend your legs back out and pull your knees in toward your left shoulder. Alternate back and forth with each repetition. To place more emphasis on your rectus abdominis, pull your knees straight in toward your chest.
Pull-Over Crunch
Pull-over crunches work the abs. They are performed from a face-up position on the ball. Lie in a position where your shoulders and head are slightly lifted; your arms are fully extended behind your body while holding a medicine ball or weight plate. Steadily move the ball over your head as you lift your torso forward. Once the ball is above your knees, squeeze your abs forcefully and slowly lower yourself back to the starting point.
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