Fitball rutine will allow you to burn calories and help you build strength. This workout is designed to improve energy levels, flexibility, balance and core strength.
This one piece of equipment can be used to tone your entire body and increase your core stability. The workout is guided by an experienced instructor with motivating music to get perfect technique and exercise safely and effectively no matter your fitness level.
Stand upright with feet shoulder width apart. Hold ball in front of you with both arms. Keeping your hips and lower body still, rotate your trunk left to right as quickly as possible. Do three one-minute sets. Caution: Skip this one if you have back trouble, as the quick movement may put you at risk of further injury.
As you improve: Bring your feet closer together. Narrowing your base of support makes your stabilizing muscles work even harder.
What it works: obliques
Caution: Do not do this exercise if you have a history of back trouble.
Ball Wall Squats
- place the ball against a wall. Stand with your back to the ball, supporting it with your sacrum. Walk your feet out in front of you in a wide stance. Squat until your thighs are parallel to the floor, rolling the ball down the wall as you go. Keep your knees aligned with your ankles and push your glutes toward the wall. Pause, then slowly push up to the starting position.
Ball Slap - sit on a bench and place the ball on the bench to the left of you. Your shoulder should be slightly higher than the ball (place a phone book under you, if necessary). Extend your left arm, and place your left hand on the top of the ball with your fingers spread. Using your shoulder muscles, hold the ball in place as a partner tries to slap it in all different directions for one minute. Do three intervals with each arm.
Five-Rep Crunch - lie faceup, with the ball supporting your hips and lower- and mid-back. Place your feet shoulder-width apart and your hands behind your head, keeping your elbows wide throughout the exercise. Lean backward, stretching your body over the ball as far as it will go. Using your abs (don't pull your head with your hands), curl your head, neck and shoulders forward as far as you can without lifting your mid-back off the ball. Then in a small range of motion— a few inches, at the most—curl forward and back five times, keeping your abs contracted. Lean back to the starting position, making sure you feel a stretch in your abs.
Bridge - lie faceup, place your heels on the ball and bend your knees until your shins are perpendicular to the floor. Keeping your abs and glutes tight, lift your pelvis until you could draw a straight line from your knees to your shoulders. Hold for one second, then lower slowly, but don't let your pelvis touch the floor.
As you improve: Do the exercise with one leg, crossing the opposite foot over the thigh.
Roll-outs - Place feet on floor and ball under forearms. Keep chest off arms, slowly roll ball away from you and maintain control. Slowly roll ball back in and back to starting position.
Tip: Keep chest up away from hands, aim for small movements – drop to knees if hurting lower back.
This fitball routine targets your abs, core & arms.
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