3 July 2008

Things to do with a Fitball – Part 1

The Fitball or Swiss Ball or Stability Ball has become a standard piece of kit for fitness professionals these days and I come across loads of people that own one but don’t really know what to do with it. So I thought it might be useful to give you some ideas of just how useful it can be and, starting today, we’ll look at the many things you can use the ball for.

It’s a great piece of equipment to have to spice up your workout and challenge your body in new ways. Here’s a couple of suggestions to get you started.

We’ve talked about the importance of good posture in the past. The two main reasons I think it matters are that good posture protects your back and also makes you look and feel taller, slimmer and more energetic.

Good posture comes from sitting and standing straight and tightening those deep down stomach muscles so here are two moves that really target your core abdominals.

Leg lifts
leg lifts
leg lifts

Sit up straight on the ball with your feet and knees close together
Lock your stomach muscles by tightening your pelvic floor
Shift your weight so you’re mostly balancing on one foot
Lift the other foot slightly off the ground
Hold that position for the count of 5
Place the raised foot back on the floor, shift your weight to the other side and repeat
Continue for 5 leg lifts on each side

Hands and knees balance
Warning - This is a tough one so be patient and make sure you’ve got plenty of clear space around you. You may want to get someone to help you balance to begin with.

hand kneews balance
hand knees balance

Begin with the ball in front of you and your hands on top of it
Press your knees into the ball
Feel your weight pressing into the ball evenly through both hands and knees
Try to feel as little weight as possible through your feet and keep the ball as steady as you can

If you’re feeling brave you can try rolling forward a little until your feet and off the ground and you’re totally balanced on the ball. To dismount from this position roll back until your feet touch the ground. This exercise is excellent for firming the stomach.


  1. This is one of my favorite at-home fitness tools. Great article on the many uses for the stability ball.

  2. Thanks Terie - me too. There's more coming so keep your eyes peeled,