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A Beginner's Fit/Swiss Ball Core Training Circuit - A guide to
strengthening the core & body with just a Fit/Swiss Ball and a medicine ball...
you can do this at the gym, while deployed overseas, or even at home!
A Fitball, also known as a Swiss Ball, is an excellent tool for building a well
rounded physique. Contained within are eight great exercises that will hit the
core (transverses abdominis) and surrounding muscles (rectus abdominis, internal
and external obliques, erector spinae and hip flexor), as well as the quads,
hamstrings, chest, back and shoulders. All you need is a small amount of space,
a 55-65 cm Fit/Swiss Ball (fully inflated), and a 6-15 lb. medicine ball.
It's recommended by various manufacturers of these devices that those below 5'2"
use a 55 cm Fitball and those above 5'2" should use a 65cm ball. Most people can
easily and safely use a 55cm (most gyms have this size lying around). A good
facility will provide them in all ranges, but sometimes things are not this
optimal.
Isolation Wall Ball Squat:
  Standing
about 2 feet from a wall, place the Fitball in the small (lower curve) of your
back... Keep the rest of the torso straight. Place the feet in a narrow stance,
forward, about one foot in front of you.
Place your hands atop your head and pull your abdominals inward towards the
spine. Do not suck in your gut - this involves holding your breath and you don't
want to do that. Pull your belly button back towards the spine and hold it there
throughout the exercise, continuing to breathe.
Now lower the body, keeping the back straight and arms overhead, into a seated
position (as if you were about to sit in a chair). When in a fully seated
position (while still contracting the abdominals and activating the core
muscles) hold the position. This is known as an isolation hold - the muscle is
being held in a contracted position, for a length of time.
Start by holding this squat for 10-15 seconds, and then pressing through the
heels return to a standing position. Rest for 15 seconds and then squat down.
Repeat this isolation hold 10 times (each time holding the position for a longer
period of time) until you are holding for 45 seconds, and can burst upward at
the end.
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Wide Stance Wall Ball Squat:
  The
wide stance squat is great for hitting those glutes and adductors (inner
thighs). The ball and the body are originally in the same position as the above
wall ball squat, but the feet and legs are placed in a wide stance.
My preference is to place them as wide as your hips will comfortably allow. The
feet point outward and should follow the line, or the direction in which the
knee is pointing. This can be done with or without an isolation hold.
Once in the full wide stance, lower the body (keeping the back straight with abs
pulled in and breathing) and squat until the thighs are parallel to the floor.
Then return to the top, squeezing the thighs and glutes all the way up.
Repeat sequence 12-20 times, rest 1 minute, and repeat 12-20 more times. As a
progression, a 6-10 lb medicine ball can be held overhead whilst contracting the
abdominals and performing the squat.
  Walking
Or Stationary Medicine Ball Lunge:
Standing straight upright, hold a 6-12 lb medicine ball overhead, arms straight.
Take one large step forward and place your foot firmly on the ground, lowering
the rear knee and leg, approximately two inches off the ground.
Return to a standing position. This can be done in a continuous straight line by
walking or rep by rep one leg at a time. Do not change positions until all reps
are complete. Either way is fine - walking lunges just add a bit more aerobic
activity to the exercise.
Medicine Ball Pullover On Fitball:
Sit on the Fitball. Then while holding a 6-15 lb medicine ball, roll down
(so the ball rolls upward and rests between the shoulder blades). This will
support the upper back and cervical spine (neck) only. Bring the glutes all
the way so the body forms a straight line (or bridge). Hold your bridge
securely by contracting and holding the core muscles.
  The
feet should be beneath the knees with toes pointed forward. Hold the arms
straight overhead with the ball securely in both your hands. Make sure you
are looking straight at the ceiling while keeping your back straight and
butt up.
Now lower the ball and straighten the arms back behind the head until the
arms are straight and not below the head. Lastly bring the medicine ball
back and straight above your body position. Repeat for 12-20 repetitions,
rest 30-60 seconds and repeat again 12-20 times.
Toes On Fit Ball Push Ups:
  This
exercise is a bit more advanced, and requires good control of the core
muscles and the ability to keep the entire body stable throughout. The key
to this exercise is keeping the tips of the toes atop the Fitball... while
it is NOT leaning against anything. This should be a standard push up
position in all other aspects.
The hands should be below and just slightly lateral to the shoulders. Keep
the back straight, abs and core muscles activated, toes on the ball and feet
straight. Lower the body SLOWLY to the ground, keeping the back straight and
the ball firmly in place. Return to start position and repeat. Push ups are
a great strengthening move as well - you should work up to the maximum
amount of repetitions you are capable of every time you do them.
Fitball Push-Up + Jackknife Combo:
  
As with the above exercise, the push-up
jackknife combo requires extreme stabilization and control of the core,
upper and lower muscle groups of the body. However, this is a 3 part
exercise, that also improves coordination, balance, and total body strength.
In the beginning, it may be possible to only complete one or two without
rest, this is normal. Work up slowly, until you are able to complete 2 sets
of 10 full combos.
First, the feet are slightly different than the push up (the tops of the
feet are laid flat atop the ball as well as the ankle). Hands are in the
standard push up position and the body should be aligned straight, in a firm
bridge.
First lower the body into a push up, return to the top, and then with the
tops of the feet, pull the Fitball to the chest. The hips and butt should
rise to form a triangle while the hands stay in place and feet are still
atop the ball. Hold the body in this contracted position for a count of
three then slowly and carefully roll the ball back to the starting/bridge
position. Repeat.
Lat Stretch On Fitball:
 A
good way to end the fitball circuit is the lat stretch. This move opens the
pectoralis major & minor of the chest and stretches the latissimus dorsi
muscles of the back. It may look simple, but is a very relaxing stretch that
feels great.
While lying supine on the fitball, roll the ball upward so it is right
beneath the scapula (shoulder blades) and below the cervical spine. Allow
the head to fall back carefully and rest on the ball, you should be looking
slightly back behind your head. Turn the palms face up, open the arms wide
and lay them out to the side, opening the chest.
Now drop the hips, or maintain a bridge position, and allow the curve of the
upper back to follow the curve of the ball. Then roll back a bit until you
feel a nice stretch in the upper and middle back. It's very noticable and
should be easy to feel once you are in the right position. Hold this stretch
for 15-30 seconds, breathing normally. Repeat 3 times at the end of your
workout.
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Contract
the core: pull the belly button in towards the spine and slowly (and carefully)
roll the entire upper body to one side, digging the shoulder into the ball to
prevent it from rolling. Hold this position for a three count, return to the
center, arms still straight overhead, palms together. Repeat to opposite side.
