These 8 easy exercises with fitball I will show you in this post, are suitable for beginners and for overweight people. If you never tried sitting on a fitball before, then it might feel scary the first couple of times. But once you try it a few times, it gets easier and more comfortable. Fitball can work your muscles without the use of weights, although you have the option to use weights as well. What I like most about the fitball is that each exercise targets many muscle groups at once, because you need to use more muscles to keep your balance. It is also friendly to your joints as it absorbs force.
Overall benefits of fitball, it helps with better posture, core strength, it releases tension in the lower back, improves your balance and helps with circulation. It also helps you stay more concentrated as you need to stay focused to keep your balance.
For my overweight friends that I know what you are afraid of…NO the ball will not explode when you sit on it. I hear this question a lot from people with extra weight. I tested it myself as I was still teaching fitball classes when I was 9 months (and a lot of extra weight) pregnant. Trust me, it can hold a lot of weight. So don’t be afraid to give it a try because I know you will love the exercises.
There are lots of exercises you can do with a fitball. In this post however, I will show you 8 easy exercises that you can follow whether you are overweight or never tried doing fitball before. Most fitball exercises can also be followed by pregnant women. However, they should avoid abdominal exercises or exercises where they need to lay on their belly. And of course, they should consult their doctor first.
So grab your fitball and let’ s start. If you are looking to buy a fitball, you can find a good quality one here.
If you are looking for an alternative to your desk chair that will activate your muscles while working in the office, then check out this alternative fitball chair.
1. Warmup
You can start sitting on the ball. If this is your first time sitting on a fitball, try doing a light bounce for a while, just to get familiar first.
Now sit up with your back straight, shoulders back, and pull the abdominals in, so you have a strong position. Just by sitting like that you are already engaging all muscles from the waist up. From here tilt your hips from side to side a few times, then forward and back, and then full circles on both sides.
Now roll the shoulders a few times to warm up the upper back and shoulder area. After that, put your hands together and stretch forward, then slowly move your arms up and slowly open outwards.
Now you are ready to move on.
2. Leg Extensions
Sit up straight on the ball, with your hands by your sides touching the ball for better balance. Now slowly lift the right leg and extend it, and slowly lower back down. Repeat 20 times and switch sides. This exercise will strengthen the quads, which is the front of the leg in simple words. This exercise will help you also if you have knee pain.
3. Fitball Squats On The Wall
The fitball is between you and the wall, about waist height. Bring your legs forward a bit, and open a little wider than the hips with the toes slightly out. Don’t be afraid to let your weight go back towards the ball, you will not fall down. Maybe you need to test the first couple of times where the ball feels more comfortable, and move it a bit up or down. However, about waist level should be comfortable.
Now try sitting down until your knees are at 90 degrees. Your back should be straight, and you should look like you are sitting straight on a chair. Now come up again. Repeat 20 squats. This exercise works the legs as well as the bottom.
4. Leg Raise
Lay on the ball face down and walk with your hands forward until your toes are off the floor. The ball should be about your pelvis area. Now without bending your knees, slowly lift both legs up, and then down again. Make sure your torso does not move up and down. Repeat 20 times.
5. Ball Pushups
Same starting position as exercise 4, but take another step forward with your hands. Shoulders should be above your hands. Now open your hands a bit out to the side, so that when you perform the pushup, your elbows should be at 90 degrees. From here perform 20 pushups.
If you want to increase the difficulty level, simply walk forward a bit more, so that your hands are holding more of your body weight.
6. Crunches
Lay on the floor with your heels on the ball, and your knees bend at 90 degrees. Support your head with your hands, inhale first, and as you exhale lift your head and slightly your upper back to perform a crunch. Inhale as you go back down. Repeat 20 times, rest, and then repeat another 20 repetitions side to side, so you work the obliques as well.
Remember whenever you perform a crunch, do not use your hands to come up, but your abdominals, so keep your mind on your abs as you lift up.
7. Pelvis Lift
This is one of my favorite exercises on the ball, because it works all the muscles on the back of your body, with the most focus on the butt and lower back.
Lay on your back with your legs resting on the ball. Keep your arms by your sides to help you with balance. Now lift the pelvis up so your body should be in a straight line, and then lower back down. Perform 20 slow repetitions.
8. Child’s Pose On The Ball
Now that your have finished your exercises, it’s time to relax. On your knees with the butt towards your heels. Put your hands on the ball and perform a child’s pose, which means stretching your arms and back by making them one straight line, like in the photo below. Relax your head between your arms. Stay there for a few seconds to relax your entire body. This is a great position for lower back pain relief.
I hope you enjoyed today’s workout. Put some of your favorite music as you perform the exercises so you can enjoy your workout more. If you want to see more exercises you can perform at home, check out my post on 5 best back exercises to do at home. Have a great day.