A fitball is also known as an exercise ball, a fit ball, a Swiss ball, a stability ball and a gym ball. It is an inflatable ball that is made from a thick rubberized compound. Fitballs are typically inflated to 80 to 90 percent of capacity. They are available in different sizes and are used while exercising. Some of the exercises that utilize the fitball are designed for core strengthening. This is the middle section of the body, including the abdominal muscles. They can often be found in gyms and workout rooms.
Lower Back
Fitball exercises can be used to strengthen the lower back. Exercises can help return patients to normal activities after back surgery. Before exercising, it is important to warm up and stretch to help prevent injuries and to get the full health benefits of the exercise. One exercise patients can do to strengthen the lower back is to lie down with the back on the floor and the legs bent and on top of the fitball, which is under the knees. By alternately raising the left and right legs straight up, the lower back muscles are strengthened.
Balance
A fitball can be used to help strengthen and tone midsection muscles, which helps to improve a person's balance. One of the simplest exercises is to sit on the fitball and slowly raise the right arm and then lower it, following by raising and lowering the left arm. The arm motions are repeated until the end of the exercise. This exercises the midsection muscles, which can improve balance.
Standing
Lower back muscles as well as abdominal muscles can be strengthened and toned while in a standing position. You can strengthen these muscles by standing with the back to a wall and the fitball between the back and wall. The ball should be placed in the lower back, just above the buttocks. Knees should be bent at a 90-degree angle in a sitting position. Then slowly stand upright until the knees are at a 45-degree angle, rolling the ball. These motions are repeated, elevating and lowering the body while rolling the fitball.
Lying
Abdominal and lower back muscles can also be strengthened and toned while lying face down on the fitball, with the fitball under the stomach area. The arms should be elevated one at a time over the head. The legs can also be elevated one at a time. During this exercise, the lower back should not be arched. This activity also strengthens arm and leg muscles.
Hand Walking
The fitball can be effective at strengthening muscles in the upper body, such as the shoulders. You can strengthen these muscles by lying face down on the fitball, with the fitball under the stomach in the position of performing a push-up on top of the fitball. The body weight should be on the fitball and the extended hands. Using the hands, the body is walked forward, rolling the fitball under the legs. The walking motion with the hands is reversed to return to the original position.
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