Get fit at home: Try these 5 simple fitball exercises
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Fitball exercises can be a great way to amp up your home workout routine.
These exercises improve your balance, flexibility, and core strength without the hassle of expensive equipment or gym memberships.
However, as a beginner, if you start with simple workouts, the transition into regular exercise will be much smoother and fun.
Here are five easy fitball exercises you can try at home to jumpstart your fitness journey.
Balance basics
Seated balance exercise
The seated balance exercise is ideal for novices hoping to improve their core stability.
Sit on the fitball with your feet flat on the floor and knees bent at 90-degree angle.
Activate your core muscles and lift one foot off the ground, maintaining the position for a few seconds before switching to the other foot.
This exercise strengthens abdominal muscles while improving balance.
Leg strengthening
Wall squats with fitball
Wall squats using a fitball also work wonders for your leg muscles.
Place the ball between your lower back and a wall, then slowly squat down until thighs are parallel to the floor while keeping feet shoulder-width apart.
Hold the position for a brief moment before returning to standing.
This workout targets strengthening quadriceps, hamstrings, and glutes.
Core engagement
Fitball plank hold
The fitball plank hold is an amazing way to engage core muscles deeply.
Get into a plank pose with forearms resting on top of the ball, and toes touching ground behind you.
Keep a straight line from head through heels by tightening abs throughout the duration of hold time—aiming initially for 10 seconds or longer as strength increases over time.
Back strengthening
Back extension exercise
Back extensions using a fitball strengthen lower back muscles safely at home without any additional weights required.
Lie face down over the ball so hips rest comfortably atop it.
Place hands behind the head or extend them forward if the preferred option feels better suited personally.
Then lift the upper body upwards slowly until the chest clears the surface level entirely before lowering again gently afterward each repetition completed successfully thereafter too.
Glute activation
Fitball bridge pose
The bridge pose with a fitball targets the glutes like nothing else.
Lie on your back on a mat, the ball under your lower back, to start with.
Bend your knees towards the ceiling.
Next, slowly lift your hips up while squeezing your buttocks together.
This move should be smooth and controlled, with an aim to strengthen the gluteal muscles without straining them.