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THE FIT BALL IS ONE OF THE MOST VERSATILE PIECES OF EQUIPMENT AROUND. BY CREATING AN UNSTABLE SURFACE TO EXECUTE YOUR MOVEMENTS FROM, IT INSTANTLY REQUIRES YOU TO RECRUIT YOUR CORE, THEREBY TRANSFORMING EVERY EXERCISE YOU DO INTO A CHALLENGING TOTAL BODY WORKOUT!!

HERE ARE A SELECTION OF FIT BALL WORKOUTS YOU CAN TRY ANYWHERE. ENSURE YOU START SLOWLY AND WORK ON FINDING YOUR BALANCE IN EACH MOVEMENT.


A1: 12 x CRUNCHES
Place your lower back against the ball and your feet flat in front of you about hip-width apart. Your hands are behind your head. Stretch all the way back keeping your tailbone connected to the ball. Bring your head and chest forwards, sliding your ribcage towards your hips engaging your abdominals. Try and keep the ball still.

A2: 12 x BACK EXTENSION
Place your feet against a stable surface (i.e. wall) and have your legs about shoulder-width apart. Legs are straight and strong. Hands are underneath your forehead (one hand on top of the other) with your elbows out to the side. Tuck your tailbone under to protect your lower back. Lower your head towards the ball, then lift back up to a plank position with the muscles of the mid (thoracic) back.

A3: 12 x KNEE TUCK WITH PUSH-UP*
*The push-up part of this exercise is optional. Only perform it if you are comfortable with the knee tuck.
Come into a plank position with your feet on the ball and your hands on the floor. Ensure you are not collapsing into your lower back and that your shoulder remain broad. Without moving your upper body, draw your knees in towards your chest squeezing your abdominals. Control the movement as you return to your plank.

A4: 12 x HAMSTRING CURLS
Lying on your back, place the ball underneath your heels. With your arms by your side, squeeze your bottom and lift your hips into the air until you are in a reverse plank position. Keeping your upper body still and lifted, slowly roll the ball in towards your bottom. Maintain your plank as you roll the ball away. Keep hips lifted and stable throughout.

A5: 12 x LEG LOWERS
Lying on your back, place the ball in between your feet, ankles or knees (wherever feels comfortable for you). Bring your hands behind your head and lift your head and neck off the ground. Imprint your lower back into the ground as you carefully lower your legs to a position that feels strong in your abs but safe in your back. Control the movement in both the lower and lift phase of the exercise.

A6: 12 x SIDE-LYING LEG RAISES
Bring the ball to one side and drape your body over it with your inside knee on the floor next to the ball. Support your head with your underneath hand and lift your top leg so it is straight out parallel to the floor. Slowly lower your top leg down until your toe touches the floor then with control, lift it back to the start position. Ensure your hips stay stacked (one on top of the other) throughout the exercise.

PERFORM EACH EXERCISE A1 - A6 BACK TO BACK WITH NO REST BETWEEN THEM. HAVE A 60-90 SEC REST AT THE END OF EACH ROUND. COMPLETE 4 ROUNDS.


THIS CIRCUIT IS A STEP UP FROM CIRCUIT I. EACH EXERCISE IS MEANT AS A PROGRESSION ON THE PREVIOUS. ONLY ATTEMPT IT IF YOU HAVE MASTERED THE PREVIOUS CIRCUIT.

A1: 12 x OBLIQUE CRUNCHES (EACH SIDE)
Place your lower back against the ball and your feet flat in front of you about hip-width apart. Your hands are behind your head. Stretch all the way back keeping your tailbone connected to the ball. Bring your head and chest forwards, taking your right shoulder towards your left knee, sliding your ribcage towards your hips engaging your abdominals. Try and keep the ball still. Stretch back and then take your left shoulder towards your right knee.

A2: 12 x STRAIGHT ARM BACK EXTENSION
Place your feet against a stable surface (i.e. wall) and have your legs about shoulder-width apart. Legs are straight and strong. Arms are extended out straight in line with your ears. Tuck your tailbone under to protect your lower back. Lower your head towards the ball, then lift back up to a plank position with the muscles of the mid (thoracic) back.

A3: 12 x PIKE WITH PUSH-UP*
*The push-up part of this exercise is optional. Only perform it if you are comfortable with the pike.
Come into a plank position with your feet on the ball and your hands on the floor. Ensure you are not collapsing into your lower back and that your shoulder remain broad. Slowly lift your hips towards the ceiling, rolling the ball towards you to come into an inverted "V" shape. Control the movement as you return to your plank.

A4: 12 x SINGLE-LEG HAMSTRING CURLS
Lying on your back, place the ball underneath your heels. With your arms by your side, squeeze your bottom and lift your hips into the air until you are in a reverse plank position. Keeping your upper body still, lift your right leg into the air. Slowly roll the ball in towards your bottom. Maintain your plank as you roll the ball away. Keep hips lifted and stable throughout. Lower your leg and repeat to the other side.

A5: 12 x JACKKNIFE
Lying on your back, arms by your sides, place the ball in between your feet, ankles or knees (wherever feels comfortable for you). Imprint your lower back into the ground as you carefully lower your legs to a position that feels strong in your abs but safe in your back. Control the movement in both the lower and lift phase of the exercise.

A6: 12 x SINGLE-LEG LUNGES
Bring the ball to one side and drape your body over it with your inside knee on the floor next to the ball. Support your head with your underneath hand and lift your top leg so it is straight out parallel to the floor. Slowly lower your top leg down until your toe touches the floor then with control, lift it back to the start position. Ensure your hips stay stacked (one on top of the other) throughout the exercise.

PERFORM EACH EXERCISE A1 - A6 BACK TO BACK WITH NO REST BETWEEN THEM. HAVE A 60-90 SEC REST AT THE END OF EACH ROUND. COMPLETE 4 ROUNDS.


THIS IS A GREAT LITTLE FINISHER THAT YOU CAN ADD TO THE END OF ANY WORKOUT TO REALLY GET YOUR LOWER BODY FIRING!

A1: 20 x SCOOTER (EACH SIDE)
Place one toe tip on the ball with your standing leg bent so that your a balanced. Square off your hips and pitch your spine forwards so you are almost parallel to the ground. Place your hands on your hips and perform controlled leg extensions keeping the pelvis stable. You will feel the burn in the leg you are standing on.

A2: 20 x VMO'S
Place the ball against a wall and place your back against the ball. Lift up onto your tippy toes, bring your knees together in a "pigeon-toed" position and bend your knees into a squat. Keep your heels lifted and your knees together as you perform controlled pulses that target the VMO muscle in the knee as well as the quads.

A3: 20 x CALF RAISES FROM WALL SIT
Stay with the ball against the wall and your back on the ball. Bring the feet into parallel and lower down into a squat position. Lift up as high as you can onto the balls of your feet, then lower down. Perform controlled calf raises focusing on both the lift and the lower phase of the movement.

PERFORM EACH EXERCISE A1 - A3 BACK TO BACK WITH NO REST IN BETWEEN THEM. HAVE LITTLE TO NO REST IN BETWEEN EACH ROUND. COMPLETE 3 ROUNDS.