Fitball Workout

Fitball Workout

A fitball or exercise ball is an excellent tool to help strengthen the abdominal and lower back region. This is important in maintaining correct posture, and to help treat and prevent lower back pain and stiffness. The following exercises strengthen all the major muscles of the abdomen and lower back.
This routine should be performed after a five minute warm up of aerobic exercise, such as stationery cycling, jogging or walking, and followed by five minutes of stretching for best results.
Back Extension



Lie on your front on the ball as shown. The feet should be pressed firmly up against a skirting board, a little wider than hip width apart, and the legs should be straight. Reach the arms forward and down as shown.


Slowly and with maximum control lift the spine up. (Do not over extend the spine). At the same time, co-ordinate the movement of the arms in a rowing action to help activate the muscles of the upper back.
Slowly lower the body down again.
Inhale as you lift, exhale as you lower down again.
Repeat 10-30 times.
Oblique Curls



Lie on the ball on your side, as shown. Place your left foot forward, and up against a skirting board of a wall. The left leg should be straight. Place your right foot up against the skirting board, but behind you. The right leg should be slightly bent. Place the left hand on the left waist, and the right hand behind the back of the head.


Slowly and with maximum control, contract the muscles of the left waist to lift the body up in a sideway flexion action. Slowly and with maximum control lower the body down, back to the starting position.
Inhale as you lift, exhale as you lower down.
Repeat 10-15 times. Perform the exercise on the other side for the same amount of repetitions.
Ball Sit Up



Lie on your back on the ball as shown. Place the feet flat on the floor, hip width apart, and the hands across the front of the chest.


Slowly, and with maximum control contract the abdominal muscles to lift the chest up and forwards towards the legs. Slowly and with maximum control lower the body down again.
Inhale as you lift, exhale as you lower down again.
Repeat 10-30 times.
Balancing Exercise



Sit up straight on the ball as shown.
Lift up the feet so you are balancing on the ball.
Hold as still as possible for one to three minutes.
Perform the entire routine in the order listed. If you wish, you can repeat the routine three to five times.