by Lisa Marie Mercer

Created on: October 18, 2008   Last Updated: October 30, 2008

Answer: This fitness tool can be used to work every part of the body, while enhancing, balance, agility and core strength.

Question: What is a Fitball?

With roots in physical therapy, the Fitball provides a dynamic balance challenge. Note the emphasis on the term "dynamic balance," meaning "balance in motion." Sure, exercise forms such as yoga develop static balance skills, but consider this: We are far more likely to need dynamic balance for walking on an icy sidewalk than we are to need static balance for standing on one leg while waiting for a traffic light. Thus, Fitball exercises enhance the dynamic balance that is functional for our daily movements.

But wait, there's more! Some Fitball exercises provide increased range of motion. Consider the traditional crunch. On the return movement, you are limited by the floor's surface. In contrast, provided that you don't have back problems, the Fitball allows you to return to an extended position, thus increasing the range of motion and providing more challenge. This is an important issue. Experts have shown concern about our over-flexed society. By day, we sit hunched at our computers. After work, we rush to the gym and perform more exercises involving spinal flexion. Before long, we've devolved into a Neanderthal posture. A Fitball crunch involving spinal extension can correct this muscular imbalance,

The Fitball also corrects the imbalance between exercise drudgery and exercise fun. Here's a way to add some excitement to the mundane crunch exercise. Grab a partner. Grab a small medicine ball. Partners sit facing other. Partner A assumes the extended position, holding the medicine ball. Partner B sits upright. As Partner A tosses the ball to Partner B, she performs a crunch, which brings her to the upright position. Meanwhile, Partner B rolls back to the extended position. The medicine ball adds resistance and agility training to the workout. It's a great way to discover your inner athlete.

Speaking of athleticism, a prime issue associated with athleticism and injury prevention is the muscular imbalance between the hamstrings and quadriceps. Since traditional hamstring machines at the gym are often harder to use than the quadriceps machines, this imbalance often becomes exaggerated. The Fitball hamstring curl is the perfect solution. While activating the core, it also provides a great workout for the hamstrings and gluteals.

Lie on your back with your feet on the Fitball, separated at pelvic width apart. Lift each vertebra from the floor, until you are in a bridge position. Keeping your gluteals and abdominals contracted, slowly straighten and bend your legs for 12 repetitions, and then carefully descend to the floor.

Lower body and abdominal exercises are not the only movements that can be performed on the Fitball. You can perform pushups with your feet on the ball. Then, to balance the musculature between your chest and back, lie with your stomach against the Fitball and your feet on the ground. Hold a set of light hand weights. As you squeeze your shoulder blades together, raise your arms to shoulder height. Two people can perform a variation of this exercise. Sit facing each other on the ball. Each partner has a theraband under her shoulder blades, and partners hold the ends of each others' bands. On cue, simultaneously straighten your legs, while squeezing your shoulder blades together and flexing your elbows. As you straighten your legs, you're adding more resistance to the band. To keep your balance, engage your core. That's the beauty of Fitball. Whether you're crunching or not, every exercise is a core exercise!

If you want to change your exercise attitude from "ho hum" to "ah ha," try the Fitball!

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