Fitballs, often called gym balls, stability balls or Swiss balls, are versatile workout tools that can be used for a variety of exercises. Fitballs can be used as a replacement for an exercise bench, for core exercises and to develop your balance. Fitballs can also be used for games that develop numerous aspects of physical fitness.
Fitball Wrestle
The fitball wrestle is a game that will develop core and arm strength and provide a competitive outlet for children and adults alike. Hold a fitball in front of you in both hands. Place your hands on either side and get your partner to hold the same ball with her hands on the top and bottom of the ball. The aim of the game is to twist the ball out of your partner's grasp. Players should be encouraged to rotate the ball clockwise and counter-clock wise rather than simply push and pull. Ideally, both partners should be the same size and strength. Swap starting positions after each match.
Fitball Balance Duel
Kneeling on a fitball develops core strength and balance. To kneel on a fitball, place your fitball on the floor and roll it against your shins. Bend your legs, put your hands on the opposite side of the ball and push off the ground with your toes so that you are on all fours on top of the ball. From this position, push your knees forwards and rise up so that you are balancing on your knees only. To play fitball balance dueling, have two competitors face one another while kneeling on fitballs. Take turns throwing a light medicine ball, football or soccer ball back and forth. The winner is the player who manages to stay on her ball the longest. It is important that both players understand that they must throw the ball to within their opponent's reach or they will be declared the loser.
This game should only be played in a clear area and on a forgiving surface -- for example, a wrestling mat.
Fitball Racing
Fitball racing develops leg strength and balance. Sit on your fitball and grasp it firmly by squeezing your legs back and together. The aim of the game is to bounce yourself along using your legs for power and your arms for balance. Race against other riders or as a time trial against the clock. To make this game more challenging, try maneuvering your fitball around cones or break up the race with bouts of push-ups, squats, sit-ups or lunges to increase the physical demand of the race. This game can also be performed as a team relay.
Back-to-Back Squats
This exercise develops leg strength and teamwork and is performed in pairs. Stand pairs of competitors back-to-back with a fitball held between them. The players' feet should be slightly forward so that they are both leaning back against the ball to hold it in place. Each pair must perform as many squats as possible in a predetermined time -- for example 90 seconds -- and the winners are the team who perform the most repetitions. To perform a squat, both members of the pair must bend their knees while pushing against the ball. For a repetition to count, both team members must bend their knees to 90 degrees.
To encourage teamwork and good exercise technique, deduct one point each time the ball is dropped. Ideally, both team members should be a similar height and weight.
References
- "Exercise Balls for Dummies"; LaReine Chabut; 2005
- "Stability Ball Training: A Guide for Fitness Professionals from the American Council on Exercise2; Sabra Bonelli and Christine Cunningham; 2002
- "Strength Ball Training-2nd Edition"; Lorne Goldenberg and Peter Twist; 2006
Member Comments