5 of 5

Write now Article Tools

The fitball, an excellent all round fitness tool, portable, colourful and fun! The fitball, also known as gym ball or Swiss ball, was originally created and manufactured in 1963 by Aquilino Cosani, an Italian plastics manufacturer. These puncture resistant plastic balls were originally known as Pezzi balls'.

They were first used as a rehabilitation/fitness aid in Switzerland in treatment programs for paediactrics by Physiotherapist Mary Quinton, but were soon intregrated into physiotherapeutic treament sessions for adults with neurological, medical and orthopaedic problems. Eventually, being introduced to America and the United Kingdom, the balls were termed "Swiss Ball" and their use developed widely in clinical use and athlectic, exercise and fitness settings.

Due to the wide usuage of fitballs, a plethora of exercises can be carried out to help improve the strength and stability of the majority of the bodies skeltetal muscles. One of the greatest potential benefits of using a fitball to exercise is due to its shape, it presents the body with a greater challenge compared with exercising on a flat surface. When an individual is using the ball, the body is required to respond to the unstable shape of the ball by balancing. This requires the work and activation of many more muscles. Many exercise regimes using a fitball are therefore aimed at improving balance, stability and core strength.

Having core strength provides us with a greater ability to remain balanced and stable. The core muscles such as transversus abdominis, rectus abdominis and obliques act like the key stone of an arch bridge, providing our bodies with central stability, allowing us to move efficiently and cope with challenging activities and positions. Almost any exercise using a fitball requires the core muscles to work.

The fitball can be used in sitting, lying, side lying, crook lying and standing. Simply sitting on the fitball is a good place to start. Core muscles, gluts, back extensors and leg mucles are intantly activated to keep you upright on the ball. In this position, balance can then be challenged or other strengthening work carried out by using upper limb weights, by throwing and catching whilst sat on the fitball, or by trying to remain still whilst lifting a leg straight out in front.

In lying core stability exercises can be carried out by placing your legs up onto the ball, squeezing your bottom together and lifting it off the bed. Simply perfoming a sit up with both legs on the fitball is more difficult than a normal sit up as the legs and core muscles have to work harder to stabilise the legs on the ball.

In standing, squats can be performed by placing the ball against a wall, leaning against the ball, performing a squat, allowing yourself to roll down the wall along with the ball. Rolling the ball up and down the wall with your arms stretched out in front is a good way to work your upper arms.

Lying over the ball, supporting yourself with your arms on the floor can be a challenging position to perform press-ups. Again the extra stability required challenges the body.

There are an endless amount of exercises that can be carried out with the use of a fitball. The fitball is perfect for those beginning fitness regimes and for the seasoned gym goers. Exercising with a fitball can be made as easy or difficult as you want and exercises can be easily progressed as your strength improves. With just this one piece of kit you can challenge and improve your balance and strengthen almost any part of your body and most importantly educate your core muscles to provide your body with increasing stability.

Learn more about this author, Julie Latchem.
Click here to send this author comments or questions.

Add your voice

Know something about Best Fitball exercises?
We want to hear your view. Write now!