Sitting on the fitball Simply sitting on the ball will activate the deep abdominal muscles. Make sure you maintain correct posture at all times – long, tall spine (think taller), abdominals “switched on” and feet shoulder width apart. Using the fitball as a seat will help to improve your posture and body awareness – a great way to shape up while watching TV!
Supine position Start by sitting on the ball, contracting abdominal muscles and slowly walking your feet out from the ball, hips moving down until your shoulders are on the ball. Next, lower your head onto the ball while the hips are raised. It is important to keep your hips up. Lift and lower your hips, holding for 5-10 seconds, to improve core strength and gluteals (butt) as well as the spine stabiliser muscles.
Hip Bridge positionLying on the floor, place your calves onto the ball. Place your hands out wide for balance and slowly lift your hips up, holding this position for as long as possible. If this is too difficult at first, hold for 10-15 seconds. Make sure you maintain high hips. This exercise will improve core strength and spinal stabiliser muscles.
Back extensionLying with your abdominals on the ball, place your hands gently on top of the ball and curve your body over the ball (like a “C” shape). Slowly rise up and repeat 10-15 times. Increase the difficulty of the exercise by placing your hands by the side of your forehead or behind your back. This exercise will improve core strength and back strength.
HoverKneel with the ball in front of you, about 2 feet away from the body. Place your elbows halfway down the front of the ball (imagine you are praying) and clasp your hands together. Keeping your hands and arms in the same position, slowly tilt your hips forward. You abdominal muscles should be activated. Hold for as long as possible (make sure you keep breathing!) and repeat 5-10 times. Ensure your back stays long, not arched or rounding. This exercise will improve core strength.
Abdominal Crunches Start by sitting on the ball, then slowly walk your feet out from the ball, allowing your back to take the shape of the ball. Place your hands behind your head, keeping your elbows back and your chin off your chest and looking forward. Lift and lower, keeping your abdominals switched on. Repeat 10-15 times. For a more intense exercise, move your hips further down the ball.
Back extension stretchStart by sitting on the ball, then slowly walk your feet out from the ball, allowing your back to take the shape of the ball. Extend back over the ball, lengthening your spine. When you feel ready walk the feet back a little to increase the stretch. Place your hands behind your head for support. Return to a sitting position slowly and carefully.
Back stretch - kneeling Start by kneeling on the floor in front of the ball. Place your hands on the ball then push it away from your body and lengthen from the bottom of your spine to your fingertips. Slowly roll back to a sitting position and then repeat.
Intermediate pushes Starting with your hips on top of the ball, place your hands on the floor and very slowly walk the hands out. Your hips should be positioned on top of the ball (the further the hands are away from the ball, the harder the pushup) while your feet come off the floor. Make sure your hands are wider than your shoulders and then lower your upper body between your hands. Maintain good spinal length and always have your abdominals switched on. Repeat 10 – 15 times.
We welcome your comments on this story. Comments are submitted for possible publication on the condition that they may be edited. Please provide your name. Read our have your say guidelines.