Exercise Ball Routine

Fitball is ideal for toning muscles, improving posture and increasing agility. It is also used to improve coordination and the perception of one’s body.

The exercise ball or fitball is becoming more and more popular. It is present in most halls and training centers. You can even buy one and use it at home. In this article, we will introduce you to a routine to take advantage of the possibilities of fitball .

The exercise ball to get in shape

There are a lot of different ways to exercise. Routines and training plans evolve and new elements are added. In the case of the exercise ball, it is used not only to tone muscles but also to improve coordination and body awareness.

For this reason, it is used in rehabilitation, yoga or for doing abdominal exercises. It avoids unforeseen or violent twists or movements. It also reduces the risk of injury and allows the simultaneous activation of several muscle groups. Indeed, it is an unstable accessory.

The fitball or exercise ball allows you to focus on concentration and balance. It improves posture, increases agility and tones muscles faster.

In your exercise routine, you cannot fail to include the following exercises:

1. Bridge

The purpose of this exercise is to strengthen the abdominal muscles, hamstrings and glutes.

• Lie on your back on a mat and rest your arms at the sides of your body.
• Place your calves on the ball and lift the pelvis slightly, forming a bridge.
• Contract the glutes and abdomen while raising your back.
• Then slowly descend after 10 seconds.
• Perform 10 repetitions.

2. Bridge with leg elevation

This exercise is similar to the previous one, but with some variations. It is used to strengthen the back of the thighs and the buttocks.

• Start with the traditional bridge, then bend your knees and put your heels on the exercise ball.
• Lift your pelvis and extend one leg (as if the tip of your foot wants to touch the ceiling).
• Hold for 5 seconds and put your foot back on the fitball.
• Do the same with the other leg.
• Repeat 10 times on each side.

3. Squat with ball

This exercise is called Ball Squat . It is used to work the legs, buttocks and back.

Stand up close to a wall. Place the ball at the level of the pelvis and press it (the ball is in the middle between you and the wall). Without dropping the ball, bend your knees and lower your buttocks.

You can put your arms forward to improve coordination and balance. Remember to contract your abs throughout the exercise. Once you’ve mastered it, the next step is to do it with a dumbbell in each hand.

3. Abs

There are many ways you can exercise your abs with an exercise ball. To start with the most basic, but not the easiest, place the fitball against a wall so that it does not move. Lie on your back on the ball. Spread your legs slightly and support yourself on the soles of your feet. Put your hands behind your head and lift your torso. Do 20 repetitions.

4. Abdominal extensions

This exercise is used to control and coordinate movements. In addition, you need to work in such a way that the ball does not move more than necessary. Kneel down with the fitball in front of you. Put both hands on it. Roll it gently so that the body is diagonally to the floor. Repeat the exercise 20 times.

5. Board

If you’re not too keen on doing sit-ups, this exercise can easily replace them. It is quite intense, but its results are extraordinary. Start the same way as in the previous exercise, but instead of your hands, place your forearms on the ball. Stretch the body diagonally to the floor. Only the tiptoes should rest on the ground. Remember to squeeze your abdominals throughout the exercise.

6. Reverse

It is an ideal exercise to strengthen the muscles of the legs. Stand up, turn your back to the exercise ball, and support your instep on the ball. The hands remain on the sides of the body and the back always straight. Bend the left knee and bring your right leg back (helping yourself with the ball). Hold the posture for a few seconds and return to the starting position. Perform 20 repetitions and switch to the other leg.

7. Obliques

This exercise serves to strengthen the lateral muscles of the abdomen and also helps coordination and balance. Stand near a wall to rest your feet. Lie sideways on the ball. The legs should stay in the air. Put the hands on the back of the head and lift the torso to the side of the hips. Repeat 10 times on one side, then do the same on the other side.

8. Side elevations with dumbbells

This last exercise is used to work the deltoids, as well as coordination and balance. You will need two dumbbells in addition to the exercise ball. Lie on your stomach with your chest and abdomen supported on the fitball. The legs are half bent, the knees rest on the bottom of the ball and the tips of the feet on the ground. Take the dumbbells (one for each hand). Start with both elbows pressed against your torso. Open your arms sideways to align your elbows with your shoulders. Perform 20 repetitions.