Fitness Balls are also known as Swiss Balls or Fitballs. Initially designed for physiotherapy, they are now a frequent tool in gyms for fitness training and stretching.
The benefit of Fitness Balls comes from the wide range of muscles used in balancing on the ball, in particular the abdominal muscles.
Even things as simple as sitting on a Swiss Ball instead of a chair while at your desk will exercise your muscles. And keep you awake.
Fitness Ball exercises should be performed slowly, holding each position for around 5 seconds. Start with one repetition, until you are comfortable, gradually increasing in number to ten as your muscles strengthen over time.
The following fitness ball exercises are for fitness and flexibility only, not for correction of back pain. See a doctor or physical therapist to design a specific program to address back or other pain.
Pelvic Rock
Sit on the ball, with your arms on your hips and feet flat on the ground in front of you.
Slowly shift your weight sideways to the left. Hold, then return to centre. Slowly shift your weight sideways to the right. Hold, then return.
Sit Back
Sit straight on the fitness ball with your feet flat on the ground in front of you.
Slowly lean backwards, and take your feet off the ground, using your arms for balance. Hold, and return to starting position.
Shoulder Roll
Lie backwards over the fitness ball, with your shoulders on the ball, and arms stretched out to the side for balance.
Roll your shoulders slowly sideways over the ball, to the left about 15cm, and then back to the right about 15cm.
Back Lifts
Lie forwards over the ball, with your stomach on the ball, your hands on the ground in front of you, and the balls of your feet on the floor.
With your arms out sideways for balance, lift your shoulders and arch your back as high as you can, then go down again.
Leg Lifts
Lie forwards over the ball, with your stomach on the ball, balls of your feet on the ground, and arms stretched out to the side for balance.
Lift one leg slowly as high as you can, hold, and bring it back down. Repeat for the other leg.
Hip Lifts
Lie on the floor, on your back. Place your legs on the ball, with the soles of your feet together,your knees bent wide apart.
Lift your hips up off the floor slowly, then down again. Repeat 10 times.
Back Stretch
Kneel on the ground and rest your chest on the ball.
Roll your body forward and straighten your knees, keeping your chest on the ball. Stretch your arms sideways around the ball.
Fitness Ball Exercises come in different levels of skill. Start with beginner exercises