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Fitball Exercises

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All of these exercises require the use of an exercise ball. It is important that you use a ball that is appropriate for your height. Each exercise carriers a level of difficulty (LOD) scale that indicates the difficulty of that particular exercise. Those levels consisting of 1-3 are focused around beginners. Levels 4-6 are expected to be performed by individuals who have some experience in exercising. Advanced individuals should be able to cover levels 8-10. To ensure you use the right size ball see our exercise ball guide. Please select the area of the body you would like to work:

         

 

  • DB Chest Press
  • DB Pec Fly
  • Press-up legs on ball
  • Press Up hands on ball


  • Back Extension
  • Supermans  
  • Reverse  Extension 
  • Seated Row 
 

 

  • Shoulder Press
  • Frontal Raise  
  • Lateral Raise  
  • Rear Delt  
  • Shoulder Rotation

  • Bicep Curl  
  • Tricep Extension  
  • Tricip Dips  
  • Preacher Curl  
  • Standing Bicep
    Curl

 

  • Ab Curl  
  • Oblique Curl  
  • Jack Knife  
  • Egg Curl 1  
  • Egg Curl 2  
  • Glute Dips  
  • Shoulder Bridge  
  • Oblique Side Curl  
  • Supine Twist  
  • Plank  
  • Side Bends  
  • Roll Out  
  • Ball Roll Out  
  • Corkscrew  
  • Ab Curl v2  
  • Ultimate Curl 


  • Wall Squats   
  • Calf Raise
  • Hamstring Curl    
  • Leg Extension   
  • Side LegRaise  
  • Static Chair  
  • Adductor Squeeze 

 

 

 

 

 

 

 

 

 

 

 

 

Remember to always undertake a thorough warm up to ensure that your muscles are warm and the body is prepared for exercise.

Each exercise carriers a level of difficulty (LOD) scale that indicates the difficulty of that particular exercise. Those levels consisting of 1-3 are focused around beginners. Levels 4-6 are expected to be performed by individuals who have some experience in exercising. Advanced individuals should be able to cover levels 8-10.

Muscle groups tend to be catergorised into the following: 1) chest, 2) shoulders, 3) arms, 4) back, 5 abdomen, and 6) legs. Specifically, the chest group contains the pectoral muscles, the shoulder group contains the deltoid, rotator cuff, scapular stabilizers and trapezius muscles, the arm group contains the biceps, triceps, and forearm muscles, the back group contains the latissimus dorsi of the upper back and the erector muscles of the lower back, the abdomen group contains the rectus abdominis, oblique, and intercostals muscles, and the leg group contains the hip (gluteals), thigh (quadriceps), and hamstring muscles.

The general rule of thumb is to try and incorporate all six of these muscle groups into a strength training program. When incorporating strength exercises into your workout you should ideally aim to perform one to two exercises per muscle group.