Fit balls, also known as exercise balls, are an inexpensive and effective way to give your core a good workout--especially if you want to work out at home. There are a variety of different exercises that you can do using your fit ball to work different parts of your core. Each of these exercises should be done in two or three sets of five to 15 reps, depending on your fitness level. Talk with your doctor before beginning any new exercise routine.
Abdominal Crunch
The abdominal crunch is a classic abdominal exercise, with a fit ball added for a twist. Sit on the ball with your feet on the floor, roughly hip-distance apart, knees at a 90-degree angle. With your arms across your chest and your back straight, flex your abs and lean backward until you feel your abdominal muscles start to work. Hold the position while you take three deep breaths, then slowly return to the beginning position.
Sides
To work your sides, lay down on your right side and rest upright on your elbow. Hold the ball between your calves, flex your abdominal muscles and lift your legs straight up off the floor. Hold this position for three deep breaths and then slowly lower your legs back to the ground. After five to 15 reps on the right side, switch and repeat on the left side.
Plank
The plank is a core-strengthening fit ball exercise where your body literally acts as a plank. Lie on top of the ball with your stomach resting in the center and your feet touching the floor behind you. Lean forward until your hands are resting on the floor in front of the ball and walk them forward as the ball rolls back to your upper thighs. Be sure that your hands are directly below your shoulders. Flex the abdominal muscles and hold the position for three deep breaths--or as long as you can balance--then roll back to your starting position.
For a more advanced plank, follow the steps for a basic plank until the ball is at your upper thighs. Flex your abs and push your body forward until the shoulders move in front of the hands and your shins are resting on the ball. Hold for three deep breaths and then return to beginning position.
Reverse and Regular Crunch Combined
Lie on your back with your hands resting behind your head. Be sure to keep your neck relaxed during this exercise and press your lower back to the floor. Hold the fit ball with your feet and lift it off the ground, with your knees at a 90-degree angle. Extend your legs outward until they are straight, then pull your knees back in toward your chest while you raise your head and shoulders from the ground, using your abdominal muscles.
To increase the muscles worked in this exercise, move the fit ball up between your thighs and squeeze while pulling your knees in and out and doing a crunch.
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