Full Body Fitball Workout

I love incorporating a fitball into my workouts, and it's one of the key pieces of equipment in my PWR at Home program.

You can use a fitball for an abs workout, but it can also train your whole body. It's such a versatile piece of equipment — so I want to share a workout that highlights my four FAVE fitball moves! 

This killer full body workout is also a great way to get in your balance and stability training. 

Fitball exercises to work your whole body

To do an effective full body workout, follow the instructions below:

Fitball pike – 10 reps
Fitball ab rollout – 10 reps
Fitball hamstring curl – 12 reps
Fitball decline push-up – 12 reps 
Rest – 30 seconds

Repeat 4 times

Fitball pike

1. Place both hands on the floor slightly further than shoulder-width apart and both feet together behind you, resting your shins on a fitball. This is your starting position.

2. Keeping your feet together and legs straight, contract your abdominal muscles to bring your knees into your chest. This movement should cause the fitball to roll in towards your hands.

3. Briefly hold this position and then slowly extend your hips to return to starting position. This movement should cause the fitball to roll backwards.

4. Repeat for 10 repetitions. 

Fitball ab rollout

1. Place both forearms on the fitball directly in front of your chest, feet together on the mat behind you while resting on the balls of your feet. To reduce the intensity, lower onto your knees. This is your starting position.
2. While maintaining a straight back and stabilising through your abdominals, lean forward and allow the fitball to roll forwards, extending your arms out in front of you. Ensure that you only roll as far as you can while still maintaining your core and spinal alignment, to avoid placing excessive load on your lower back.
3. Inhale. Using your abdominals, pull the fitball backwards to return to the starting position.
4. Repeat for 10 repetitions.

Fitball hamstring curl

1. Start by lying flat on your back on a yoga mat with your feet elevated on a fitball. Allow your arms to rest by your sides on the mat. Inhale. Using your glutes and hamstrings, gently raise your hips off the floor so that you are resting on your upper back and your body forms one straight line from head to toe. This is your starting position.
2. Inhale. Hold. Exhale. While keeping your feet together and hips elevated, bend your knees to bring your feet in towards your glutes. This movement will cause the fitball to roll in towards you.
3. Inhale. Extend your knees to return to the starting position, ensuring that your hips remain elevated. This movement will cause the fitball to roll away from you.
4. Repeat for 12 repetitions.

Fitball decline push-up

1. Place both hands on the floor slightly further than shoulder-width apart and feet together on the fitball behind you. This is your starting position.
2. While maintaining a neutral spine back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles. 
3. Push through your chest and extend your elbows to return to into starting position.
4. Repeat for 12 repetitions.

Remember these moves are all intended to be performed slow and steady, as they all require serious core strength.

If you’re just starting to work out at home, remind yourself that speed is not the goal. Form is everything, so do the moves at your own pace.

But don't let that fool you into thinking this isn't a killer workout — you'll be sweating for sure! 

Xx

Kels