Fitballs, also called fitness or stability balls, serve as an alternative method of strength training. A fitball workout improves your balance and endurance and allows you to sculpt your core muscles --- the muscles in your back, hips and abdomen. Exercise with a fitball also benefits your weight-loss efforts, as strength training enhances your body's ability to burn calories. Most sporting goods stores offer fitballs in a range of sizes and colors, although balls with the most firmness provide the toughest workout. Consult your physician prior to starting any fitball exercise plan, especially if you have existing health conditions.
Fitball Stretch Activity
Basic fitball stretching exercises are a way to start your strength training workout. Start by lying across the top of the ball on your back to warm up your abdominal muscles. Take several deep breaths and then lie across the fitball on your stomach to stretch the muscles in your back. Warm your hamstrings by sitting on the ball with your legs extended outward, and then reach forward with your arms and take several deep breaths. Lie on the fitball on your side to stretch the oblique muscles in your abdomen.
Abdominal Crunch
Athletes often use fitballs to tone the muscles in the abdomen. Begin by sitting on the ball with your feet flat on the floor. Ensure that your feet are separated at least hip-width. While sitting straight, tighten the muscles in your abdomen and cross your arms over your upper torso. Slowly lean back until you feel tightness in your abdominal muscles. Take three to five deep breaths and then slowly return to your original position. Repeat the exercise five times or as long as you are able to maintain proper posture and breathe deeply. Aim to eventually perform 15 repetitions for best results.
Fitball Squat Extension
Start by holding the fitball out in front of your chest with your knees bent. Ensure your back is straight and your arms are parallel with the ground. Avoid letting your knees extend past your feet if possible. Slowly tighten the muscles in your abdomen. Rotate your torso and reach with the fitball out toward your right. Take a few deep breaths and then return to your original position. Repeat the exercise by reaching to your left side. Add variety into your routine by holding the fitball and extending up or down.
Fitball Bridge Routine
Your trainer may recommend a fitball bridge exercise to tone your core muscles simultaneously. Begin by lying on your back and letting your legs relax on top of the fitball. Tighten the muscles in your abdominal area. Slowly elevate your buttocks and hips away from the floor so that your body is making a bridge. Attempt to hold the position for the length of three deep breaths. Contraction in your hamstrings and buttocks typically occurs during a bridge and helps your body stay in the bridge posture. Return to your original position and repeat the exercise. Increase the difficulty of the activity by raising your left leg away from the ball several times, and then repeat using your right leg.
References
- American College of Sports Medicine: Selecting and Effectively Using Stability Balls
- MayoClinic.com: Can I Use a Fitness Ball to Tone My Abs?
- MayoClinic.com: Slideshow: Core Exercises with a Fitness Ball
- BodyBuilding.com: Medicine Ball Basics
- AceFitness.org: Medicine Ball Lunge to Chest Pass
- TheraGear.com: Medicine Balls Make a Comeback
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