Benefits of Training with a Fit Ball

16th November 2019
The benefits of training with a fit ball have been proven, not only in the field of health and musculature systems, but also in aesthetics.

Read along to find out how to tone and strengthen your abdominal and lumbar muscles using a fit ball. Start to experience the numerous beauty and health benefits associated with this convenient ball.

Fit ball and health

The fit ball is also known as the Swiss ball. The ball has a diameter that ranges from 35 to 85 centimeters. It’s usually used in the gym, but it can also be used in rehabilitation and physiotherapy for adults with neurological or orthopedic problems.

The ball can also help to relieve lower back pain since it helps to work the stabilizing muscles of the lower back. It can also be useful for pathologies related to the sciatic nerve, spinal stenosis or arthritis of the spine.

The ball can be used to prevent back issues since it helps to improve posture and overall stability. It also helps to tone the muscles of the lower back.

The ideal fit ball should be custom (ideally depending on the user’s height). People who are less than 1.53m tall should use a 45 cm ball. People who are between 1.54-1,70 m should use a 55 cm ball. Those who are between 1.71-1.81 m, a 65cm fit ball and for those above 1.80 m, the fit ball should be 75cm.

Exercising with the fit ball

Back extensions are a great way to relieve lower back pain. In order to perform back extensions, lie on the ball with your stomach.

Then, place your hands on the back of your neck and then try to look at the ceiling for a few seconds. After a few seconds return to the initial position.

Woman fitball workout

The ball can also be used to stretch your spine and abdominal muscles. In order to do so lie with your back on the ball and with your feet on the floor and arms stretched out. Try to hold the position for 30 seconds.

Fitball stretch

When sitting on the ball, the body is forced to maintain balance constantly, this will help to develop the stabilizing muscles. Bouncing on the ball with your feet on the ground can also be a great cardiovascular exercise that also helps to develop balance.

Swiss-ball-workout

You can also use different positions to transfer weight to different areas of the body. This can be done by raising one arm and then the other. You can also do the same with your feet. This will force your body to work hard to maintain balance.

Benefits of the fit ball

The exercises above have demonstrable benefitsNot only will they help to tone and strengthen the body, but these exercises can also relieve various ailments. In addition, the fit ball can also be a way to correct posture which could prevent injuries. As we previously mentioned, a key benefit of the fit ball is that it helps to improve balance and stability.

Ideal for the core muscles

The lumbar area, buttocks, pelvis, abs and spine muscles are all benefited by training with a fit ball.

The simple act of kneeling on the ball and trying to keep your torso upright for a few seconds could help to strengthen your core. If you’re just starting with the fit ball, do this exercise while supporting yourself against a wall.

Crunches can also be done using a ball. Support your lower back on the ball and keep your feet on the floor. Put your hands behind your neck and lift your torso slightly.

The fit ball crunch is a simple and truly effective exercise. In order to work out the oblique muscles, a sideways variable can be performed in which you’ll have to lift your torso towards alternate sides.

Another exercise to workout the oblique muscles consists of lying on the ball sideways while supporting your hips on the ball. With your feet fully extended, try to lift your torso slightly before returning to the original position. Change sides after completing a few repetitions.

More ab and leg workouts

There are many fit ball exercises to work out the abdominal area. In order to perform another variant, kneel on the floor or on a mat, supporting your forearms on the ball and then roll it forward as you extend your arms and abs. Then return to the starting position.

This exercise is recommended for people who already have some experience working out the abdominal area. Keep in mind that exercise should be done progressively and at your individual pace.

If you’d like to workout your hamstring and buttocks, you can perform the hip thrust. This exercise consists of lying on the floor with your legs straight and heels resting on the fit ball. You can extend your arms to your sides in order to have more stability.

Next, raise your hips while squeezing your buttocks and slightly bring the ball towards your core. Try to complete a few repetitions.

As you can see, the fit ball can offer numerous benefits. If you exercise with it regularly you’ll see great results. What are you waiting for? include the fit ball in your weekly routine!

  • Entrenamiento con balón de ejercicios. Extraído de: https://regioncore.webcindario.com/balon.pdf
  • Manual de fitball. Extraído de: http://www.educaciofisica.com/fitball_manual.pdf
  • Julio Gutiérrez Muñoz. Ejercicios de estiramiento. Extraído de: http://www.sld.cu/galerias/pdf/sitios/rehabilitacion-ejer/estiramientos_1.pdf