The fitball is a very common element in gyms but is little used outside of directed classes simply because many users do not know how to exercise with fitball. A pity because doing fitball exercises for bodybuilding allows you to achieve excellent results. Especially for abdominal muscle building. It is also great for exercising at home since, in addition, it is a very economical element. We propose a series of exercises to do with fitball with which to work your bodybuilding efficiently and achieve your fitness goals.
Key tips for exercising fitball safely and efficiently
Exercise on a smooth floor.
The fitball must be fully inflated to resist and slide smoothly at the same time.
Do not train with the fitball wet. If sweat makes it excessively wet, dry it with a towel.
Remember that before doing fitball exercises you must warm up as in any other training.
Have hydration on hand. Although it may not seem like it, these exercises are very demanding and you will need them.
Respect the technique to avoid injury and achieve the results you want.
Exercises with fitball for your bodybuilding
Fitball exercises for abs will surprise you if you have never trained with this element before. It is not a ball with which to balance without more. The intensity and effort required are great. It is a powerful weapon for the muscular to achieve a developed, defined, and toned core. But like all weapons, you have to know how to use it properly. Including these core exercises with fitball in your workouts is what you need to look and feel better.
Dynamic prone plank with fitball, between core exercises with fitball
This is one of the exercises with a great fitball to start training with this element. But it is demanding and you will notice it when you do it for the first time. The starting position is that of a prone plank with support on the forearms. But with the particularity that these do not rest on the ground but on the surface of the fitball.
The movement to perform is to go from resting on the forearms to doing it on the palms of the hands while executing the plank. This is possible thanks to the fitball sliding. You will strain both when performing this movement and when returning to the starting position.
Do a series of 10 movements. For a good result repeat two more series.
Pike with fitball, one of the most demanding exercises with fitball
Do you want to test yourself with a very demanding and at the same time very effective exercise to work your abs? The fitball pike is the answer.
The starting position is lying straight face down with the palms of the hands resting on the floor. And the fitball under the legs, between the knees and ankles. The movement consists of pushing the body up until the tip of the feet is on the fitball. When raising the body you must keep the throne aligned vertically with the arms, the buttocks at the top. And the fitball held with the tip of the feet.
Hold the position for a few seconds and return to the starting position. Do the movement 10 times per series. For an effective abs fitball workout and a good glute workout do three sets per session.
Isometric plank, one of the fitball exercises for core and upper body
The isometric plank with fitball is another of the exercises with fitball that will help you to muscle and tone the core and the upper part of the body. The starting position is very simple, just like a normal plank, face down with the body straight. Only instead of resting your palms on the ground, you should support them on the top of the fitball.
With one leg raised, raise the body, count 20 seconds holding the position, and change legs. Hold another 20 seconds and return to the starting position. Ideally, do three sets of 10 runs per training session.
Climbers with fitball, demanding and complete exercises
Climbers are demanding exercises for a very complete bodybuilding work. Among other muscles, they allow working the rectus abdominis and the oblique abdominals. Also shoulders and legs. And even glutes, triceps, and chest, although these to a lesser extent. Doing these exercises with a fitball is a great way to optimize your training time.
The starting position is the prone plank with the palms of the hand on the ground, the arms perpendicular to the ground, and the feet on the fitball. In this position, bend your knees, directing them towards your chest and balancing on the fitball. Always keep your hips elevated. And extend your legs again without losing your fitball and without your hips getting close to the ground.
Do three sets of 10 reps.
One-legged climbers with fitball, even more, demanding
The movement is similar to the previous fitball exercises, the climbers. Only executing them on one leg. It’s that simple to explain it, but don’t trust yourself because doing it is not so easy. It is a demanding exercise.
Do two sets of 10 runs on each leg for a demanding and effective abdominal fitball workout.
Roll-out in fitball to work the mid abdominal area
To perform this exercise, the starting position is kneeling on the ground with the fitball in front of you. Rest the palms of your hands on the ball and slide it forward, lowering your body to fully support your forearms on it and leave your face at the height of the fitball just a couple of centimeters above its surface. And with a reverse force movement, slide the fitball back towards you until you are back in the starting position.
Perform 2 sets of 12 movements.
Work out these fitball exercises to reach your goal of a defined and toned core.