FitBALLs, also known as exercise balls, are large rubber inflatable balls that allow you to strengthen and tone various muscle groups such as the abs, legs, buttocks, back and arms. The basic concept involves supporting one area of your body while simultaneously exercising other body areas. You can also use the FitBALL for passive exercises such as sitting on the ball while working to strengthen your back, or using the ball as a backrest while reading to strengthen your abs.
Static Squat With Front Raise
Stand with your back to the wall and place the ball between your lower back and the wall. Grasp a 3- to 8-lb. dumbbell in each hand and step forward so that your feet are hip-width apart. Lean back into the ball, contract the abs and glutes, and lower your hips until you are squatting at a 90-degree angle. Hold the position and extend your arms straight out away from the body so they are at shoulder height. Do arm raises for a count of eight and return to a standing position. This is a total of one set.
Wall Crunch and Twist
Face the wall and sit on the ball. Lie back on the ball until the small of your back is resting on the ball, then place your feet on the wall, hip-width apart. Keep your knees bent at a 90-degree angle. Cross your arms over your chest and curl up, twisting through the waist to the right side. Bring the waist back to center and curl down. Do the exercise to left side to complete one rep.
Standing Ball Squeeze
Stand up straight next to a wall or chair. Place your hands on the wall or chair for support and place the ball between your legs. Kneel forward so that you are in a squatting position and your knees are hugging the ball. Let go of the wall or chair, and hold position for at least 30 seconds. This move targets the inner thighs, but also works the abs, hips and lower back.
Pushup
Kneel in front of the ball and place your stomach on it. Roll onto the ball and walk your hands forward until the ball is centered on your thighs. Hold your body in a straight line by extending your legs out behind you. Inhale and lower your chest to the floor by bending at the elbows. Push back up to the plank position, exhaling while coming up. Make sure you keep back straight, and try to do at least 10 reps.
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