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You have probably seen fitballs many times in fitness centers, sports stores, or even considered buying one to train at home, but do you know what exercises you can do to train your whole body with a fitball?
Most of the time, their use can be found in group fitness classes, the most popular being pilates. However, these giant balls offer many more possibilities that you may not be aware of.
Fitballs are elastic and moldable balls made from soft PVC, which have an air valve to inflate or deflate them to our liking. Their mechanism is very simple but the benefits we can obtain from training with a fitball are very wide. Benefits of exercising with a fitball
2- Arm flexion on fitball
There can be two ways to do this exercise with the fitball: one option is to place your hands slightly open on the ball, so that your chest is about to touch the fitball and move your body backwards; the second way to do the exercise is to place your feet on the fitball and do push-ups with your hands on the floor.
3- Knees to chest
This exercise consists of bringing the knees to the chest while maintaining a plank position. It is a good exercise for working the abdominal area. We should position ourselves in a plank with hands on the floor and shins on the fitball. Keeping the spine straight, we will bring the knees towards the chest, rolling the ball at the same time as we lift the glutes.
4- Inverted V on the Fitball
This is a quite complex exercise for the core, arms, and shoulders that can cause injuries if not done correctly. We should place our feet on the fitness ball and our hands on the floor. Once in this plank position, we will need to tighten our core to lift the hips and achieve an inverted "V" shape with our body.
5- Single-leg squats
To do this type of squat, you just have to support the fitball between the wall and your lower back or lumbar area and position yourself to do squats: by separating your legs and bending your knees without going past the tips of your toes. When you are in the starting position, you just have to lift one leg while lowering and bending the other knee. Apart from toning, this exercise is really good for working on stability and balance.
6- Lunges with Fitball
To perform this exercise, you must be standing up and support one leg on the fitball. It is important that you keep your upper body always upright while doing this exercise. Once positioned correctly, you should bend your front leg until a 90-degree angle is formed.
7- Hip raises on a fitball
The initial position of this exercise consists of placing the shoulder blades on the ball and relaxing the hips and glutes. Then, you should start lifting the hips by squeezing the glutes as much as you can.
8- Hamstring Curl on a fitball
This exercise works the abdominals, hamstrings, glutes, and lower back. It involves lying on your back with your heels resting on the fitness ball and your legs fully extended. With your arms extended and the palms of your hands touching the floor, you should contract the pelvic floor and core muscles and lift your hips, ensuring that your body remains in a straight line. You can increase the intensity by resting only one heel on the fitness ball and extending the other leg.
Therefore, we have been able to see that the fitball can be perfectly implemented in an exercise routine to work all parts of the body. You can purchase it at Salter. Here is your fitball. Are you up for trying it?
- Improve balance and stability
- Improve and correct your body posture
- Strengthen the postural muscles
- Activate the nervous system
- Strengthen the center of gravity of your body
Exercises to train the body with a fitball.
1- Plank on a fitball This involves doing the plank exercise as usual but adding a fitness ball as a support point. This will add instability and a bit of difficulty to the movement. It is important that, just like in a regular plank, you try to keep your body in a straight line. Another option for a plank exercise could be to place your legs on the exercise ball and rest your hands on the floor while extending your arms.
2- Arm flexion on fitball
There can be two ways to do this exercise with the fitball: one option is to place your hands slightly open on the ball, so that your chest is about to touch the fitball and move your body backwards; the second way to do the exercise is to place your feet on the fitball and do push-ups with your hands on the floor.
3- Knees to chest
This exercise consists of bringing the knees to the chest while maintaining a plank position. It is a good exercise for working the abdominal area. We should position ourselves in a plank with hands on the floor and shins on the fitball. Keeping the spine straight, we will bring the knees towards the chest, rolling the ball at the same time as we lift the glutes.
4- Inverted V on the Fitball
This is a quite complex exercise for the core, arms, and shoulders that can cause injuries if not done correctly. We should place our feet on the fitness ball and our hands on the floor. Once in this plank position, we will need to tighten our core to lift the hips and achieve an inverted "V" shape with our body.
5- Single-leg squats
To do this type of squat, you just have to support the fitball between the wall and your lower back or lumbar area and position yourself to do squats: by separating your legs and bending your knees without going past the tips of your toes. When you are in the starting position, you just have to lift one leg while lowering and bending the other knee. Apart from toning, this exercise is really good for working on stability and balance.
6- Lunges with Fitball
To perform this exercise, you must be standing up and support one leg on the fitball. It is important that you keep your upper body always upright while doing this exercise. Once positioned correctly, you should bend your front leg until a 90-degree angle is formed.
7- Hip raises on a fitball
The initial position of this exercise consists of placing the shoulder blades on the ball and relaxing the hips and glutes. Then, you should start lifting the hips by squeezing the glutes as much as you can.
8- Hamstring Curl on a fitball
This exercise works the abdominals, hamstrings, glutes, and lower back. It involves lying on your back with your heels resting on the fitness ball and your legs fully extended. With your arms extended and the palms of your hands touching the floor, you should contract the pelvic floor and core muscles and lift your hips, ensuring that your body remains in a straight line. You can increase the intensity by resting only one heel on the fitness ball and extending the other leg.
Therefore, we have been able to see that the fitball can be perfectly implemented in an exercise routine to work all parts of the body. You can purchase it at Salter. Here is your fitball. Are you up for trying it?