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The fitball is one of the best exercises for strong abs and a healthy back. Unlike traditional crunches, this ball revolutionizes your workout and activates 30% more muscle fibers thanks to controlled instability.
But watch out! Using it wrong can cause injury. Here are the 10 fitball exercises that combine effectiveness and safety. Let’s get to it!
Index
1 Abdominal plank
🏋️♂️Execution: rest your forearms on the ball, body in a straight line. Feet hip-width apart.
💡HSN tip: never let your shoulders sink, keep your shoulder blades “activated downwards.”
🔁Reps and sets: 3 sets of 30 seconds.
2 Roll-Out
🏋️♂️Execution: knees on the floor, hands on the fitball. Roll the ball forward extending your arms and engaging your core.
💡HSN tip: stop if you feel lower back strain (don’t go beyond 60° of lean).
🔁Reps and sets: 3 sets of 12 reps.
3 Russian twist
🏋️♂️Execution: sit on the ball with feet elevated. Twist your torso holding a dumbbell or medicine ball.
💡HSN tip: rotation should come from the ribs, not the lumbar spine.
🔁Reps and sets: 2 sets of 15 reps (per side).
4 Pelvic curl
🏋️♂️Execution: lie on your back, heels on the fitball. Lift your hips contracting glutes and abs.
💡HSN tip: when lowering, avoid losing contact between your lower back and the floor.
🔁Reps and sets: 3 sets of 15 reps.
5 Pike ups
🏋️♂️Execution: in a high plank with feet on the fitball. Lift your hips bringing knees to your chest.
💡HSN tip: only do this if you’ve mastered the plank since it requires advanced core strength.
🔁Reps and sets: 2 sets of 10 reps.
6 Reverse crunch
🏋️♂️Execution: lie on your back, hold the fitball between your ankles. Lift legs to 90° and lower slowly.
💡HSN tip: press your lower back against the floor throughout the movement.
🔁Reps and sets: 3 sets of 12 reps.
7 Wall squat
🏋️♂️Execution: rest your lower back on the ball against the wall, keep your abs engaged.
💡HSN tip: the ball should support the natural curve of your spine.
🔁Reps and sets: 6 sets holding for 45 seconds.
8 Mountain climbers
🏋️♂️Execution: hands on the floor, feet on the fitball. Alternate knees to chest without moving the ball.
💡HSN tip: the slower you go, the more your abs activate.
🔁Reps and sets: 2 sets of 20 reps (alternating).
9 Single-leg knee to chest
🏋️♂️Execution: in a high plank with feet on the fitball, keep one foot planted and bring the other knee to your chest.
💡HSN tip: keep your core engaged.
🔁Reps and sets: 3 sets of 15 reps per side.
10 Side plank with support
🏋️♂️Execution: rest your waist on the fitball, body in a side line. Free arm extended towards the ceiling.
💡HSN tip: if you can, remove the support to increase intensity.
🔁Reps and sets: 5 sets of 20 seconds per side.
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