The mighty Fit Ball can be found in most gyms and is a popular piece of equipment that can be used to stretch and work out the entire body.
Here is a list of the top 5 work outs using a Fit Ball.
Exercise 1: Quad Stretch
This move is far more effective if done after some myofascia release. This is a great stretch to help with the tight muscle in the hips and thighs.
Step 1: Place the Fit Ball against the wall and kneel down in front of in a sprinter’s start position. With the foot and ankle of the back leg to be underneath the ball.
Step 2: Slowly rise upward and posteriorally tilt your pelvis (tuck your hips under) and draw your navel in.
This helps increase the stretch in the hips.
Hold for 1-2 minutes and repeat on the other side.
Exercise 2: Oblique Stretch
These muscles can pull your rib cage down when tight, something that happens when we spend hours slumped over office desks. This is a great stretch to improve your posture by stretching out your abs.
Step 1: Sit on the Fit Ball and carefully roll down the ball and onto your side.
Be sure you have a matt underneath your feet and if you are slipping, you can use the wall as an anchor for your feet.
Step 2: Grasp the wrist of your top hand as your arm extend over your head.
Step 3: Now stretch you torso over the ball sideways, breathing deeply into the stretch.
You should feel a stretch in the side of your abs. Hold for 1-2 minutes and repeat on the other side.
Exercise 3: Forward Ball Roll
Instead of doing abs crunches which aren’t an efficient way of working the core, this exercise stretches the abs and prevents the spine from flexing which does not lead to bad posture as result of having washboard abs!
Step 1: Start by kneeling in front the of Fit Ball with your forearms just behind the apex of the ball and keep you back extended without hunching forward.
Step 2: Posteriorally tilt your pelvis and draw your navel in and keep in this position throughout the exercise. Maintain good alignment throughout your body.
Step 3: Roll forward, moving your legs and arms equally, so that the angle of the hips and shoulders remains equal.
As you roll further out you will feel your core muscles activate. Be sure to stop at the point when you see your back dip or your lose your form.
Keep the tempo slow hold the end point for a few seconds.
Perform 6-10 repetitions and 2-3 sets
Exercise 4: Supine Hip Extension
This exercise helps activate the your hamstring muscles and the muscles in your rear end.
Step 1: Lie facing upward on the floor. Place your legs on the Fit Ball.
Step 2: Point your toes to the ceiling and try to keep your feet a hip’s width apart.
Step 3: Take your arms out to side and turn your palms to face the ceiling and keep them this way through the exercise.
Step 4: Draw your navel in and posteriorally tilt your pelvis (tuck your hips under).
Step 5: Slightly lift your hips up from the floor making sure you don’t hyper extend your lower back. With your feet firmly placed on the ball, pull the ball towards your butt using power from the back the legs.
Step 6: Once your legs bend at a 90 degree angle, anteriorally tilt your pelvis (push your buttocks back) while keeping your navel drawn in.
Hold this position for a few seconds and repeat the move again.
Perform 6-10 repetitions and 2-3 sets.
Exercise 5: Fit Ball Push Ups
Even beginners can attempt this exercise as the ball helps decrease the amount of body weight you are pushing. It also uses your core muscles.
Step 1: Roll out over the Fit Ball into a plank position with your feet or shins on the ball (the further the ball is from your torso, the harder the this exercise will be).
Step 2: Place your hands below your shoulders.
Step 3: Keep your spine and head in alignment, do not let your head drop forward or your lower back sag down.
It is important that you posteriorally tilt your pelvis and draw your navel in throughout the exercise.
Step 4: Lower your chest down to the ground, holding a good alignment with your body.
Step 5: Push back to the start position, maintaining perfect form.
Perform 6-10 repetitions and 2-3 sets.