The Fitball is your friend! A total body fitball workout for women at home (or the gym for that matter)

An Overview

The fitball is a great exercise tool that can function to work every major muscle group. The fitball enhances core strength and increases balance with every movement. They are relatively inexpensive, quite portable and can provide endless variations to a multitude of exercises. The fitball is appropriate for everyone from exercise newbies to professional athletes. The fitball: exercise’s best friend.Be sure to choose the right fitball for you, using the wrong size cannot only be uncomfortable but also potentially dangerous. Use the following as a guide:

Your Height Ball size

4'11"- 5'4" 55 cm
5'5"- 5'11" 65 cm
6'0" - 6'7" 75 cm

If the balls are not labeled you can determine the correct size by sitting on the ball: when sitting in the middle of the ball your knees should be bent at about 90 degrees.


The Workout

Working out with a trainer is your best bet to ensure you train in the most challenging and beneficial way. However, sometimes a personal training session is impossible so when you find yourself in that position, pick up this sheet and let it help guide you to getting a great workout.

Warm Up

Before you start your fitball workout be sure to warm up. Warm muscles respond better to exercise and a warm up will also help prevent any injuries. Spend about 5-10 minutes on a stationary bike, Stairmaster, elliptical or treadmill.

Now that you’re warm, let’s get started.

Upper Body:

Push Up

• Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor.

• Walk out with your hands until the ball is underneath your knees.

• Have your hands just outside of shoulder width and keep your core strong by not dropping your hips (you can imagine pulling your bellybutton to your spine). Your body should be as straight as possible.

• Lower your upper body to 90 degrees at the elbow and return to the starting position.

• Repeat until fatigued (you cannot perform one full repetition with good form).

For more intensity, roll the ball out so it's positioned under your toes.

Chest Press

• Grab light hand-weights (one for each hand) and sit on the ball. Slowly walk your feet out so you are lying down with your head and shoulders supported by the ball. Your feet should be slightly further than hip width apart. Be sure to keep your core tight, keeping your hips from sagging.

• Start with the weights at a 90-degree angle at your elbow, palms facing away from your body.

• Extend both arms up and in slowly above your chest, until the weights touch each other.

• Slowly lower back to the starting position.

• Repeat until fatigued (you cannot perform one full repetition with good form).

Flies

• Grab light hand-weights (one for each hand) and sit on the ball. Be sure to keep your core tight by pulling your bellybutton to your spine.

• Start with the weights at a 90-degree angle at your elbow, palms facing toward each other.

• Lift elbows so they are at a 90-degree angle, hold, and then slowly lower back to the starting position.

• Repeat until fatigued (you cannot perform one full repetition with good form).

Dips

• Sit on the ball, hands beside hips. Step forward so your bottom is just forward of the ball.

• With your body weight resting on your palms and heels, slowly lower yourself until your thighs are at knee height. Using your triceps, push back up.

• Repeat until fatigued (you cannot perform one full repetition with good form).

Tip: Put your ball against a wall to stop it from slipping.

Core:

Crunches

• Sit on the ball and roll into a position where the ball is supporting your lower back and pelvis. Your hands should be behind your head.

• Draw your belly button towards your spine and slowly curl your upper body up into a position halfway between lying and sitting, hold for a few seconds, then slowly lower to the starting position.

• Repeat until fatigued (you cannot perform one full repetition with good form).

Reverse Curl

• Lie face up with your hands between your low back and the mat. Bent your legs to 90 degrees and hold the ball between your feet.

• With control, lift tailbone off mat, bringing pelvis toward ribcage.

• Release and repeat until fatigued (you cannot perform one full repetition with good form).

Oblique Curls

• Lie face up with the ball under your hips, low back and mid back. With feet on floor, bend legs to 90 degrees and align knees over ankles and place hands by ears.

• Move ribcage to opposite side of pelvis as you lift mid back off ball. Low back and hips remain touching the ball.

• Release and repeat other side.

• Repeat alternating sides until fatigued (you cannot perform one full repetition with good form).

Back Extensions

• Anchor feet firmly and lie face down with the ball under your pelvis and ribs.

• Bend your arms and place your hands by your ears.

• Slowly lift your torso until just your pelvis touches the ball. Do not excessively arch through the back.

• Repeat until fatigued (you cannot perform one full repetition with good form).

Prone Knee Pull-Ins

• Lie in a facedown position and place your feet and shins on the ball and your palms on the floor, hands aligned under shoulders.

• Bend legs, pulling the ball toward your head. Continue bending your knees until your thighs are close to your chest and tailbone points toward ceiling.

• Release and repeat until fatigued (you cannot perform one full repetition with good form).

Lumbar Roll

• Lie face up with legs bent 90 degrees and the ball under your legs (the ball should be touching your calves, hamstrings and glutes).

• Extend arms on the floor at shoulder height, palms up. Without letting your shoulders lift off the ground, slowly roll the ball to the left side and then reverse the movement to the right.

• Repeat until fatigued (you cannot perform one full repetition with good form).

TIP: To increase intensity, place medicine ball between feet or knees.

Lower body:

Squats

• Stand with the ball between you and a wall, feet forward and hip width apart. Tighten your core, and then squat down until your thighs are horizontal.

• Pause for a second or two and then stand up again.

• Repeat until fatigued (you cannot perform one full repetition with good form).

Tip: Keep your back straight at all times and make sure your knees are always in line with your feet.

Side Leg Raises

• Lie sideways over the ball with your outer leg straight and your bottom leg bent and resting on the floor.

• Raise your straight leg to hip height, hold for a second or two and then lower it.

• Repeat until fatigued (you cannot perform one full repetition with good form).

Tip: Keep your straight leg as straight as possible. Try resting your head in your bottom hand for neck support.

Hamstring Lift and Roll

• Lie down with hands on the floor next to you and your ankles resting on top of the ball.

• Raise your bottom off the floor and slowly roll the ball towards you until your knees are above your hips, then slowly roll the ball back.

• Repeat until fatigued (you cannot perform one full repetition with good form).

Tip: To increase intensity, rest your hands across your stomach.

Stretching

After you’ve worked your muscles, it’s important to stretch them. Stretching after strength training is imperative to help prevent injury and for the muscles to recover quicker. Plus, it feels good.

Stretch #1

• Sit on the ball. Bring your arms behind your back, elbows straight, interlock your fingers with palms facing up, and straighten your posture.

• Squeeze your shoulder blades together and extend your arms (reach further behind yourself).

• Contract your abdominal muscles slightly, just to avoid overarching your back - for this stretch a small bit of back extension is helpful.

• Hold the position for 10 seconds.

• Relax your shoulders; maintain the same position with your arms.

• Repeat the stretch again, but this time bend forward allowing your back to curl and your arms to extend further. Hold 10 seconds.

• Return to the starting position with a gentle unwinding curl.

Stretch #2

• Lie on your back over the ball (so the ball is in the small of your back).

• Let your body stretch over the ball and extend your arms and legs as long as you can, trying to lengthen your body.

• Hold the stretch for a few seconds then release and repeat.

By doing these exercises on a regular basis with at least 24 hours of rest time in between workouts, you will help to tone and shape your body.

Remember to consistently improve muscle strength and the impact of your workouts, you need to keep things fresh: frequently add some variety to your routine and don’t be afraid to shake things up by trying new things. One of the easiest ways to do that is to change the order of your routine. That simple modification can make a big difference in your results.