by Nadia Sinclair

If you’re seeking an innovative way to promote fitness, bolster your core or recover from an injury, the humble fit ball, or gym ball, is your new best friend. Perhaps you’ve toyed around with one at your office or tried crunches on it, yet the full potential of this versatile tool may surprise you. Known variously as stability balls, exercise balls, balance balls, or Swiss balls, these inflatable spheres offer much more than an enjoyable sitting experience. They are an effective medium for enhancing strength, balance, as well as cardiovascular endurance.

Honing Core Strength through Fit Ball Exercises

Ready to unlock the power of the fit ball? These three beginner-friendly exercises will set the tone.

Stability Ball Squat

Wielding the ball overhead during a squat helps activate core muscles, align your spine, and also targets your arms and shoulders.

Focus area: Glutes, legs, core, and shoulders

Begin with your feet shoulder-width apart, holding the ball overhead. As you nestle your weight onto your heels, bend your hips and push back until your knees are at a 90-degree angle. Maintain your abdominal firmness and keep your knees behind your toes. Slowly rise back up, pushing through your heels and glutes to return to a stand.

Stability Ball Chest Fly

This movement focuses on your chest muscles while also engaging your core, glutes, and hamstrings.

Focus area: Chest, glutes, back, and core

Position your shoulder blades and head on the ball, your body forming a tabletop stance. Feet should be hip-width apart, grounded, and hold a pair of dumbbells close to your chest. Elevate the dumbbells straight above your chest, palms inward. Gradually broaden your arms to either side, maintaining a slight elbow bend, until they’re chest-level. Engage your chest to bring your hands together. Add more stability by widening your foot placement if needed.

Stability Ball Abs Pike

This challenging yet rewarding exercise focuses on the abs, relieves lower back and hip flexor stress, and reinforces your shoulders, chest, and arms.

Focus area: Arms, shoulders, core, hamstrings

Commence in a plank position with your feet on the ball and hands under shoulders. As you exhale, elevate your hips and pull feet toward the middle, creating an inverted ‘V’. Inhale and return to plank, tightening your abs to avoid back sagging.

Choosing the Right Fit Ball

The size of your chosen fit ball matters. Generally, those under 5’4″ should opt for smaller balls, and taller individuals for larger ones. Before you bounce into your workout, familiarize yourself with your new companion!

Take advantage of the latent potential of fit balls in your health journey; with the right dedication and commitment, your journey towards a healthier and fitter you starts here!

fit balls, stability balls, gym balls, exercise balls, balance balls, Swiss balls, core strength, cardiovascular endurance, at-home workouts, fitness exercises, balance exercise, get fit, workout routines, fitness journey, rehabilitation, beginner-friendly exercises, body alignment, chest workout, core exercise, hamstring workout, fit ball size