13 the most effective fitball exercises - GymBeam Blog (2023)

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As you know, exercising with a fitball will not only improve your stability but also strengthen your muscles. Last time we focused onfitball exercises to shaping abdominal muscles. Today we will show you another13 effective fitball exercises.In addition, you will have great fun when doing these exercises.

Before you start exercising with fitball, make sure it fits you.Just sit on it and if your knees and hips are at right angles, you have found“the right one”.

1. Military Press

Get ready, your hands will workout. Military press on the fitball not only engages the hands but also the whole center of your body. This exercise focuses the most ondeltoid muscles, but to avoid fitball fluctuations you have to engage also your waist.Take one-arm dumbbell and push them up. At the same time tighten the abdomen and maintain tension on the shoulders.Repeat as many times as you can.

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2. Triceps extensions

This exercise focuses on the triceps and is good for both men and women. Overall elbow stretching is necessary for contractions of triceps.But make you that you achieve the greatest possible stretching. Repeat until you can.

(Video) MORFIT Home Workout - BANDS & BALLS - 41

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3. Chest Fly with dumbbells

This exercise is suitable for the development of internal and external muscles of the chest. Exercise on the fitball you will improve the range of movement, but if you are inexperienced, you should be careful. Do not stretch your hands too hard to not to stretch your shoulder muscles and elbow joints. Repeat until you can.

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4. Circling

Place on the forearms – to the position of the plank on the fitball and gently do movements with balls in both directions using the hands, keeping the center of the body tight and raised. Beginners repeat 10 times and advanced 15 to 20 times.

5. Push-ups

Push-ups on fitball make classic push-ups even harder. Christie McGonagle from Model Fitness uses modification of this exercise to isolate the movement. She suggests not to return back to the position of plank when doing push-ups. Stay in the position for 5-10 seconds. Repeat until you can.

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6. Pressures with barbells from stretch to inclined position

Lie on the fitball so that you have the upper back on it – the lower back and butt keep loosely unsupported. It is the same position you would be if you do pressures with a barbells when lying, except that your lower back is off the bench. Push the scale up from this position. Before lowering the weight, lower your back to the floor so that you are in the pressure position on an inclined bench.

Lower the weight slowly while you are in an inclined position. Now that you have fully lowered the weight, bridge the hips back to the lying position. Push the dumbbells up again and repeat the procedure. Do 10 to 20 repetitions.

„You are stronger in the lying position. If you push the weight off from the lying position and then go into an inclined position, you can overload the muscles more eccentrically with more resistance than normal. The eccentric part of repetition is very important for muscle growth and this is a great way to do this with the help of a Swiss ball.“.

– Jason Ferrugia, trainer

7. Reverse dumpers

Do you suffer from chronic back pain? If yes, then this exercise is for you. We engage the same muscles as in Salabhasana variations, but when using the fitball we lift up a few degrees more. Do 8 to 10 repetitions per set.

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Next we will introduce fitball exercises for lower part of the back.

8. Squats with jumps

This movement is very fast and intense. Hold the fitball at chest level, drop to squat position. Keep your hands away from your body during the jump. Pull the fitball back to the chest while returning to the squat position. Beginners repeat 10 times, advanced 15 to 20 times.

9. Hamstring and Glutes Bridge

Active feet are the key to a safe glutes bridge. Use the fitball to focus on your hamstrings and practice your ass. At the beginning lie on your back and place the fitball under your heels. Your hands stay flat on the ground as you lift your hips up toward the ceiling. Remember to involve your ass. Advanced can improve their exercise by raising one leg while in the glutes bridge position. Make 15 to 20 glutes bridges.

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10. Extending the hips when lying with the bends of the knees

This exercise is another variation of the glutes bridge. Lie on the ground, put your calves on the fitball, hands on the sides of your body, your palms should face up. Lift your hips until you reach a straight line, feet-hips-shoulders. Keep your loins raised and pull the fitball together by bending your knees. The hips should remain in the line with the shoulders and knees. Do not let your ass to drop to the floor! Slowly straighten the legs and lower the waist to the starting position. Repeat the exercise 15 to 20 times.

11. Crunch and Leg Curl

This exercise is “two in one”, focusing on the abdominal muscles and leg muscles. Begin with your back on the ground, keeping your feet straight and the heels on the fitball. Put your hands behind your head. Inhale and exhale while pushing your knees to your chest. Stay in this position for 3 seconds and return to the original position. It is like an ordinary sit-ups, but with the difference that you have your feet on the fitball. Click here and check sit-up and leg extension from Franklin’s iBodyFit. Do 15 to 20 repetitions.

12. Leg strokes when lying on the abdomen

Strengthen your lower back with this easy movement. Place the fit under your hips near your belly button, your hands leave on the ground with your shoulders. Make sure you can move your feet freely. Your toes should point to the ground, keep your feet straight during exhalation, then raise your feet toward the ceiling – as high as you can. Inhale as you slowly lower your legs. Check out this exercise here. This exercise is all about slow and controlled movements. Therefore, you should not lift your feet quickly and cheat. Try to do 15 to 20 slow repetitions.

13. Feet on the fitball

Lie on the ground, bend your knees and put your calves on the fitball. Make sure the ball is as close to your ass as possible. Straight your hands on the sides of your body with palms facing up and it would be best if you have them in a 45 degree range. Close your eyes and rest for 5 to 15 minutes. This is a great regenerative pose that you will benefit from even after a stressful day or when you need to relax your nervous system.

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What do you think? Will you try these effective fitball exercises? We believe that you will sweat but also have fun.If you like the article, share it.

Fit balls and balance pads

Home workout


What exercise is the most effective? ›

We posed this question to four fitness experts and compiled a list of their favorites.
  1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. ...
  2. Interval training. ...
  3. Squats. ...
  4. Lunges. ...
  5. Push-ups. ...
  6. Abdominal Crunches. ...
  7. Bent-over Row.
Apr 15, 2022

What is stability ball exercise particularly effective for improving? ›

When used properly, stability balls can strengthen the core (abdominal and lower back muscles). These muscles are used to perform daily activities. A strong core helps to protect the back and stabilize the whole body, including the spine, pelvis, hips and shoulders.

What are the three most important exercises? ›

As we mentioned above, the big three are the bench press, squat, and deadlift. They're the three lifts used in powerlifting, where powerlifters use the combined total to measure their strength against their competitors.

Which exercise is best for belly fat loss? ›

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.
Nov 10, 2020

What is the best exercise for a 60 year old man? ›

Bodyweight exercises like squats, push-ups, or step ups will help to increase muscle tone, maintain sound strength, build bone density, maintain a healthy weight, optimize metabolic function, and reduce the risk of injury, falls and fatigue.

What is the most important exercise for seniors to master? ›

Seniors in particular seem to have trouble squatting well because the aches and pains from living life, can inhibit proper movement. While there are many exercises that I would say are important to do well, the squat is the most important exercise for seniors to master.

Are exercise balls good for seniors? ›

Because fitness balls help improve balance and strength without putting stress on bones and joints, they are a particularly useful fitness tool for seniors to help maintain an independent, active lifestyle. Remember that, like any exercise program, using a fitness ball takes a little getting used to.

Does an exercise ball tone your stomach? ›

Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis.

What are the benefits of fitness ball? ›

Exercise balls, aka physio balls, Swiss balls, as week as fit balls — are large, vinyl balls that you use to exercise. They help strengthen your muscles in your abdomen and back, improve your core stability and your balance. They help reduce stiffness, lessen fatigue, and improve strength in your muscles.

Are exercise balls good for working? ›

A look at the scientific evidence behind exercise balls as office chairs. Virtually all of the research points to exercise balls causing more problems than solutions, and most experts recommend sticking to a traditional (ergonomically correct) office chair.

Are exercise balls good for exercise? ›

Using exercise balls while exercising can provide some amazing benefits such as back and spine health, core stability, better posture and muscle balance.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

What are the best exercises for belly fat over 50? ›

Walking, jogging, biking, swimming, and dancing are all examples of aerobic exercise. Additionally, aerobic exercise is important for your overall health (11), and it's also helpful when you're trying to lose belly fat. This is because aerobic exercise helps you burn calories and reduce visceral fat.

Can lemon water reduce belly fat? ›

Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.

What exercises should seniors not do? ›

Most seniors should avoid the following six exercises to protect their health.
  1. High-Impact Aerobics. Aerobic classes often look fun, and many are advertised as including elements of dance that make seniors want to join in. ...
  2. Deep Squats. ...
  3. Sit Ups. ...
  4. Sprints or Heavy Running. ...
  5. Stair Climbs. ...
  6. Standing Toe Touches.
Dec 19, 2019

How far should a 65 year old walk every day? ›

Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively. Increasing the walking distance by roughly a mile will produce health benefits.

What exercise should a 70 year old be doing? ›

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week of activities that strengthen muscles.

How long should a 65 year old ride a stationary bike? ›

According to the World Health Organization, people aged 65 and above should aim for at least 150 minutes a week of moderate-intensity aerobic physical activity. For seniors who are new to cycling, Simpson recommends starting with three times a week for 20 to 30 minutes each time.

Can you build muscle after 70? ›

Yes, you can still gain muscles if you are over 70 years old. Many forms of exercise and nutritional considerations backed by research can help those over 70 build muscle mass and improve muscle tone. However, it is essential to adapt exercises according to your health condition and physical limitations.

Can a 70 year old woman get in shape? ›

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

What are the only 4 exercises you need? ›

Instead of completely scrapping my routine, I'll try and squeeze in a few bodyweight exercises—namely squats, planks, chair dips and pushups—throughout the day. These four moves give you a full-body toning and strength session in just a few minutes.

What is the 10 best exercise? ›

Why these 10 exercises will rock your body
  1. Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ...
  2. Pushups. Drop and give me 20! ...
  3. Squats. ...
  4. Standing overhead dumbbell presses. ...
  5. Dumbbell rows. ...
  6. Single-leg deadlifts. ...
  7. Burpees. ...
  8. Side planks.

Are there any exercises you should do every day? ›

The plank is one of the best exercises to do every day because it works out both your core and lower-body muscles at once (9). It can be done just about anywhere too since you don't really need any equipment to get started.

What exercise gives the fastest results? ›

The 5 Workout Moves That Show The Fastest Results
  • Low-Bar Back Squat. This squat variation hammers your glutes while also working your quads, hamstrings, core, and back musculature to a high degree, Nelson says. ...
  • Bent-Over Dumbbell Row. ...
  • Conventional Deadlift. ...
  • Hip Thrust.
Jan 16, 2017

What 5 exercises should I do everyday? ›

A fitness trainer shares the 5 exercises she does every day to 'look and feel younger'
  1. Glute Bridge. What it targets: Glutes, core and hamstrings. ...
  2. Quadruped Reverse Fly. What it targets: Upper back, shoulders and core. ...
  3. Superman. What it targets: Glutes, back of shoulders, arms, core, lower back and legs. ...
  4. Dead Bug. ...
  5. The Plank.
Jun 24, 2022

Is 30 minutes of exercise a day enough? ›

As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems.

What exercise works the most muscles at once? ›

Below, we've listed a compound workout that is the most effective in building muscle across all of your major muscle groups.
  • 1 - Squats.
  • 2 - Barbell hip raises.
  • 3 - Deadlifts.
  • 4 - Incline bench press.
  • 5 - Clean and press.
  • 6 - Parallel dips.
  • 7 - Pull ups.
Jul 5, 2019

What exercise works everything? ›

Burpees. Burpees combine the benefits of a pushup and a squat, so they are an excellent full-body exercise. To do a burpee: From a standing position, drop down into a squat.

What is the single best full-body exercise? ›

The burpee is the ultimate strength-boosting full-body exercise. Burpees help you scorch fat, rev up your metabolism and get you conditioned like no other exercise.

What exercise speeds up weight loss? ›

Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. That said, many other exercises can also help boost your weight loss efforts. It's most important to choose an exercise that you enjoy doing.

What exercise should a 70 year old do? ›

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week of activities that strengthen muscles.

Is it better to work out in the morning or Evening? ›

Your physical performance might improve: Research shows that most people function better, physically speaking, later in the day. Muscle strength, flexibility, power output and endurance are all better in the evening than they are in the morning.

How long does it take to see results from working out everyday? ›

Muscle fitness – expect to see small changes in the first few weeks. Within three to six months, an individual can see a 25 to 100% improvement in their muscular fitness – provided a regular resistance program is followed.

What will happen if I exercise everyday? ›

Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

What is the king of exercises? ›

The squat is frequently referred to as the king of all exercises. And for a good reason. It works some of the biggest muscles in the body, such as the glutes, quadriceps, hamstrings, and core. Strengthening these muscles allows for easy movement and prevents injuries.

Can you develop muscles after 60? ›

Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.

What are the big 4 exercises? ›

Though there are thousands of different exercises we could do in the gym, barbell training comprises just four exercises, the so-called “Big Lifts.” These compound movements — the squat, press, deadlift, and bench press — should make up 90% of any athlete's strength program, regardless of their level of advancement.

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