Fitball Exercises
The place of origin of a fitball is Switzerland and it came into existence in the mid 20th century. Hence, it is also known as a 'Swiss ball'. It was initially used for the rehabilitation mechanisms for patients suffering from cerebral palsy. It was introduced in the United States for the rehabilitation of patients with locomotor system injuries. The main function of fitball exercises is to ease the strain on the spinal cord and relieve the stress from the joints. This is the reason it has become hugely popular with people suffering from joint disorders, varicose veins and excessive weight problems. These exercises can easily be done by both the young and old alike. The ball comes in different diameters. It has to be chosen depending on the height of the person.
Exercise 1
This exercise is called 'crunch, reach and pass'. Lie with your back on your exercise mat to do this exercise. Outstretch your hands above your head and hold the stability ball in your hand. In a controlled motion, raise up your torso, as though you are doing a sit up. At the same time raise your feet off the floor as well and pass the ball from your hands to your feet. Slowly come back to the starting position with the fitball in between your feet. Now repeat the same motion, but this time, you will pass the ball from your feet to your hands.
Exercise 2
We will do lunges on the fitball. Place the ball at a wall and stand in front of the ball. Very carefully, place your one leg on the ball with your toes curled under. The shin of your leg on the ball should be well rested on the ball. Now place the front leg as far as possible, but make sure you are able to maintain your balance. Then lower yourself slowly till the thigh of the feet in front is parallel to the floor. Come back to the starting position to repeat the exercise for 10 to 12 repetitions on the current leg and then do the same with the other leg as well.
Exercise 3
This is a wonderful exercise to work the back of your thighs (hamstrings). Lie on the floor, place your hands next to you and your ankles should rest on the fitball. Raise your buttocks off the floor and slowly roll the ball towards your back till your knees are placed above the hips. Then slowly roll the ball back to the starting position.
Exercise 4
Now we will see an upper body exercise. Lie on the ball with facing the floor. Roll forward over the ball, till you come in the push up position, with your feet firmly placed on the ball. Now start lowering your body and stop before your chest touches the floor. Come back to the starting position and repeat the exercise 10 to 12 times.
Exercise 5
Now we will see how to do dips with the fitball. Place the ball against a wall and sit on the ball with your hands resting next to the hips. Step your legs forward so that your buttocks are not resting on the ball. The weight of your body should be resting on the palms of your hand and on your feet. Lower yourself till your thighs come to knee height. Making use of the triceps muscles, push back to the starting position.
Exercise 6
Now let's see an exercise for the abdominal area. Start with sitting on the ball and roll the ball till your lower back is resting on the ball. Snug in your belly towards the spine and slowly curl your upper body and come to a position half way up. Hold in the position and return to the starting position. When you are doing this exercise it is recommended that you use your hands to support your neck, else there are chances of neck spasms.
You might find it difficult to do these exercises initially, as the ball tends to move away. However, with practice, you will be able to do them effectively. You will have to be patient and persistent, when you do these exercises.
