fitball exercises

leGs, bUttOcKs & HiPs

DISCLAIMER Before participating in any exercise program, you should seek medical or health advice from your doctor or exercise physiologist. When undertaking an abs and core
program, please read the information provided carefully on the Abs and Core Workout. If you experience any discomfort whilst exercising, you should cease the program
immediatelyand obtain advice from your physician. Discomfort effects are; hard to breath, racing heart rate, pain in the chest, you are injured, you feel sick, you feel pain, you are
dizzy. The information provided by CORP Health has been prepared with duty of care by a qualified professional to meet the needs of healthy individuals without existing problems.
CORP Health and CFA accepts no responsibility for any injury, loss or damage suffered as a result of information provided on this exercise poster.
FITBALL TRAINING SAFETY TIPS:
n Using heavy weights in Fitball Training can be dangerous. Begin with light weights and progress.
n Follow correct technique at all times.
n Maintain good posture unlock your knees, keep feet shoulder width apart, head up, chin in.
n Always remember to breathe out on exertion never hold your breath.
n On all arm exercises keep shoulders down and rotated back.
n On all exercises tighten stomach muscles and squeeze buttocks.
n Control the weights throughout the entire range of movement.
n Dont let the weights fall on the ground or crash onto other equipment.
n Some exercises are not suitable for children under 15 years of age. Children should always
use light weights.
n Progress slowly.
n Allow one day of rest / recovery between sessions.
n Always wear appropriate exercise clothing and footwear.
n Ensure hydration at all times.
n Monitor heart rates regularly.
n Ensure you are using the correct fitball size. Whilst sitting on the ball your legs should
be at right angles.
HEALTH SAFETY WARNING:
It is recommended that you do not commence exercise training if showing signs and symptoms of
illness, de-hydration or injury. If you are showing signs and symptoms of any condition, please seek
medical advise before starting your training program. Your Doctor may then advise you how to proceed
with your exercise program.
TERMS TO KNOW:
n Dumbbells small hand held weights.
n Barbells a long bar to which flat weight plates are attached using collars.
n Weight how heavy the dumbbell, barbell is that you are required to lift
n Repetitions the number of times you are requested to complete the exercise.
n Sets When you have completed the requested number of repetitions eg. 10-15 reps = 1 set.
n Program The order or style in which you complete your routine eg. 3 x 10 @ 5kg.means
3 sets of 10 reps using 5 kg weights.
n FB Fitball
n RB Resistance Band
n HR Heart rate
WARM UP EXERCISES:
5-10 mins to increase blood flow to working muscles, increase heart rate, flexibility.
n Easy jogging on the spot n Boxing quick jabs, upper cuts
n Cycling n Step ups
n Rowing n Rebounder - jogging
n Star jumps
COOL DOWN:
5 mins to decrease heart rate, recovery from lactic acid waste products, flexibility
n Easy jog n Stretches
LEGS, BUTTOCKS & HIPS
Exercising on a fitball will correct and improve your posture,
flexibility and core body strength.
Fitballs are an ideal piece of equipment for any rehabilitation
exercises performed for injuries. The fitball is an unstable
base, thus encouraging you to exercise with correct posture
and good control.
Working on a fitball has many physical benefits:
n The ball works the deep abdominal and back
muscles, thus strengthening the spine
n The ball enables an exerciser to use variety in
their programs
n The ball produces flexibility of joints.
n (Light weight 2-7.5kg unless otherwise specified.)























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Squats
n Place the ball at the wall and in the arch of your back
n Feet shoulder width apart and slightly in front of the ball
n Hand weights in each hand
n Back should be in a straight alignment with your neck
n Always look forwards, not down
n Pushing into the ball, roll down the wall until your knees
are at right angles, (knee not extend over feet) then
return to starting position
n Never fully straighten the legs
n Do not use weights if you have knee injuries
15 reps x 2 sets. Light Weights
























Hamstring Rolls
n Lie on the floor
n Arms rested by your sides
n Heels on top of the ball
n Raise your hips and bottom off the floor
n Bend your knees and roll the ball in towards your buttocks
n Still keeping the hips off the floor, roll the ball back to
starting position
n Lower hips back to floor and repeat
n 15 reps x 2 sets























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12:10 PM Page 14
Prone Tuck
n Roll over the ball on your stomach until your knees are
positioned on the ball
n Hands on the floor and shoulder width apart
n Tighten your stomach muscles to keep your back in a
straight alignment
n Roll the ball in to bring your knees in under your hips
n Slowly roll back into starting position and repeat
n Avoid this exercise if you have lower back injuries
n 10 reps x 2 sets
Lunges
n Position the ball as in a Squat position
n One leg placed under the ball and the other out in front
of the ball
n Back foot should be on toes
n Back should be in a straight alignment
n Push into the ball when rolling down the wall
n Only go as far down until front knee is at right angles
n Both legs should be bent
n Return to starting position and repeat
n Do not use weights if you have knee injuries
n 10 reps x 2 sets on each leg. Light Weights

















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Seated Leg Raise
n Sit on the ball
n Hold onto the sides of the ball
n Keep the back in a straight alignment
n One foot on the floor
n Point the other foot towards the ceiling
n Keeping the leg straight, raise towards the ceiling
n Return to starting position
n 15 reps x 2 sets
Fishkicks
n Lie over the ball on your stomach, keep rolling over
the ball until it is placed under your hips
n Keep both hands on the floor
n Keeping legs straight, alternate legs in a
kicking movement
n Keep your neck in alignment with your spine
n 1 min x 3 sets
Legs, But t ocks and Hi ps Legs, But t ocks and Hi ps