Fitball Exercise Demos and Tips

Are Ya Ready for Some Fitball?

By Raphael Calzadilla, BA, CPT, ACE
Contributor
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Exercise on a ball? When I first heard of the stability ball (commonly referred to as the fitball), I thought it was just another marketing gimmick created for late-night infomercials -- but I was dead wrong.

For people who want to get in shape at home with minimal equipment, it's a marvelous investment and can assist in tightening muscles, achieving firm abdominals, strengthening the lower back and improving balance. Combined with a cardiovascular program and good nutrition, you can make outstanding enhancements to your body and overall level of fitness.

When purchasing a fitball just remember that one size does not fit all. Follow these size guidelines:

Under 5'0"		-- 45 cm ball
5'1/4" to 5'6"		-- 55cm ball
5'6 1/4" to 6'0"		-- 65cm ball
Over 6'0"		-- 75 cm ball

You know you've chosen the correct size ball if your thighs are parallel to the floor while sitting on the ball.

The following fitball workout focuses on the abdominals, upper torso and lower back. The ball may feel odd at first, but that's only because you're not used to balancing yourself. After some practice, you'll really enjoy it.

Fitball Oblique Curl

Starting Position:

From a seated position on the ball, walk your feet out until the ball is fully supporting your mid to lower back region.

Place your hands lightly behind your head or across your chest.

Movement:

Contracting the abdominals, slowly raise your upper body about halfway up.

Contract your obliques (side of the waist) and slowly rotate to the right, then left. Also try contracting the abdominals as you rotate (don't just turn the body). If the movement is too difficult, just perform a basic crunch without the rotation.

Return to center and slowly return to the starting position.

Key Points:

Exhale while lifting and rotating your body.

Inhale while returning to the starting position.

Be sure to keep your head and neck relaxed.

Fitball Dumbbell Chest Press

Starting Position:

Hold a dumbbell or cans in each hand.

From a seated position on the ball, slowly walk your feet out until the ball is fully supporting your shoulders, neck and head.

Your knees should be at a 90-degree angle.

Lift your hips until they are in line with your knees and shoulders, forming a tabletop.

Your upper arms should be parallel to the floor, elbows at a 90-degree angle.

Movement:

Contracting the chest muscles, press both arms upward above the chest until the arms are fully extended with a slight bend in the elbows.

Slowly return to the starting position.

Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

Fitball Prone Trunk Extension

Starting Position:

Lie on the ball, knees on the floor and feet up on the toes.

Place your hands behind your head.

Maintain a neutral spine with head and neck relaxed as a natural extension of the spine.

Movement:

Contracting the lower back muscles, raise your chest off the ball slightly.

Slowly return to the starting position.

Key Points:

Exhale while lifting your body.

Inhale while returning to the starting position.

Do not hyperextend your back and/or overdo the range of motion.

I recommend two sets of 12 reps for each exercise. If you're advanced, perform three sets of each. Take your time while performing the movements. Remember, improving strength, balance and stability takes patience.

As always, your ultimate success in achieving your goals is based on effective exercise (weight training and cardio), following your nutrition plan and massive amounts of consistency. Please check with your doctor before starting any exercise program.
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• Raphael Calzadilla has over 14 years of experience as a personal trainer and bodybuilder, earned his B.A. in Communications from Southern Connecticut State University; is certified with ACE, APEX and successfully completed the RTS1 program based on biomechanics