Fitness or trainer balls can be used as an excellent tool to promote flexibility, strengthen the core and improve balance. Fitness balls come in a variety of colors, sizes and even names, but all fitness balls can take an exercise routine to the next level by challenging core muscles more effectively than fixed position resistance machines.
Selecting the Appropriate Fitness Ball
Selecting the most appropriate fitness ball for your needs is as important as the exercises. You need to know what size will allow you to perform the exercises safely and effectively. When sitting straight on the fitness ball, your feet should be parallel to the floor with the hips and knees forming a 90-degree angle with each other. As a general rule, if you are 5-feet-1 to 5-7, choose the 55-cm ball; 5-8 to 6-1, the 65-cm ball and 6-2 or taller, the 75-cm ball. The more firm the fitness ball, the more challenging the exercises will be.
Fitness Ball Crunch
Take the average abdominal crunch to a higher intensity by performing the crunch on the ball. Sit straight on the ball and then roll the ball forward until it's below your lower back. Place your arms behind the neck to support it and lift your body at the waist as high as you can go without straining your neck. Slowly lower the upper body, making sure the lower back remains in contact with the fitness ball throughout the crunch. Start with 10 repetitions and build to 25 as your abdominal strength improves.
Fitness Ball Bridge
Effectively work your hamstrings, glutes, and core by performing a fitness ball bridge. Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips slowly toward the floor without rolling on the ball, then raise them until your body is in a straight line like a bridge. Make sure you press through the heels and keep your glutes and core tight. Begin with 10 repetitions and work up to 25.
Back Stretch on Fitness Ball
The use of the fitness ball to stretch the body complements any workout routine. Sit on the ball with feet flat on the floor and slowly walk your feet forward until the ball rests on the middle of your back. Relax in this position to stretch the back; to intensify the stretch, slowly raise your hands over your head, rest your fingertips on the floor and lengthen your entire body.
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