Fitball Abs Workout

By Raphael Calzadilla, B. A., CPT, ACE
eDiets Chief Fitness Pro

Just about everyone has heard of the fitball and its tremendous possibilities for developing tight and strong abs. For the person who wants to get tight abs but is bored with floor crunches, the fitball is a marvelous investment that can help tighten muscles and improve balance.

Combined with a cardiovascular program and your eDiets nutrition plan, you can achieve a tight tummy and improve your overall level of fitness.

These large inflatable balls have actually been around for a long time and were originally used for rehabilitation by physical therapists and orthopedists. Rehabilitation specialists discovered that fitballs were great tools to assist those with neurological, orthopedic and general balance disorders. After many years, it made its way into mainstream fitness and can now be found in just about every gym in the country.

When purchasing a fitball just remember that one size does not fit all. Follow these size guidelines:

Under 5'0" -- 45cm ball
5' 1/4" to 5'6" -- 55cm ball
5'6 1/4" to 6'0" -- 65cm ball
Over 6'0" -- 75cm ball

You know you’ve chosen the correct size ball if your thighs are parallel to the floor while sitting on the ball. The only time I recommend a slightly larger ball is if someone wants to use the ball for an office chair, has extremely long legs for their height, wants to use the fitball only for stretching, or has severe lower back problems.

One of the reasons I like the fitball for ab work is that it requires you to become fit on several levels. The lack of stability experienced while lying on the ball forces one to isolate ab muscles that normally might not be isolated when performing a floor crunch. This not only develops great looking abs, but also improves balance.

I’ve created a fitball workout that focuses on the various regions of the abdominals (upper area, lower area, obliques). Make sure you follow the directions and use precise form. The ball may feel a bit odd at first but that’s only because you’re not used to balancing yourself. I also recommend having someone by your side the first few times until you get used to it. After some practice, you’ll really feel the abs working.

Perform two to three sets of each exercise for 12 to 15 challenging repetitions on three alternate days of the week. If you are beginner, then for three months practice only the first two exercises (fitball crunch and fitball oblique curl). After three months you can add the fitball advanced reverse crunch but only if you’re ready and capable.

The Fitball Tight Abs Workout

1. Fitball Crunch

Starting Position:

Begin in a seated position on the ball with your feet approximately shoulder-width apart.

Walk your feet out and slide your back onto the ball until the ball is fully supporting your mid- to lower-back area.

Pay particular attention that the lower back is supported.

Your feet will be shoulders-width apart for stability but if you’re feeling as if you might lose your balance, simple spread your feet a bit wider.

Place your finger tips lightly on the side of your head or crossed over your chest.

Movement:

While in position, contract the abdominals and raise your upper body about half way up and perform the crunch.

You should feel tightness in the abs as you rise up and contract.

Key Points:

Don’t think about your upper body moving upward; instead, focus your attention on your abdominals.

Exhale while raising your body.

Inhale while returning to the starting position.

To increase the difficulty of this movement, you can bring your feet closer together or move farther back on the ball.

Be sure to keep your head and neck relaxed.

2. Fitball Oblique Curl

Starting Position:

From a seated position on the ball, walk your feet out until the ball is fully supporting your mid- to lower-back region.

Place your hands lightly behind your head or across your chest.

Movement:

Contracting the abdominals, slowly raise your upper body about half way up.

Once you are half way up, contract your obliques (side of the waist) to slowly rotate first to the right and then to the left. Try to also contract the abdominals as you rotate (don’t just turn the body).

Return to center and slowly return to the starting position.

Key Points:

Exhale while lifting and rotating your body.

Inhale while returning to the starting position.

Be sure to keep your head and neck relaxed.

3. Fitball Advanced Reverse Crunch

Starting Position:

Lie on the ball with your upper back supported by the ball and hands above your head holding onto a solid support such as the support for a cable machine in the gym or the footboard of your bed at home.

Bring your legs up until your hips and knees are each at a 90-degree angle.

Movement:

Contracting the abdominals, curl your legs up toward your body.

Slowly return to the starting position.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

Lower your legs only as far as you can while maintaining control.

As always, your ultimate success in achieving your goals is based on effective exercise (weight training and cardio), following your nutrition plan and massive amounts of consistency.

Check with your doctor before starting this or any exercise program.

Looking for more information? Join eDiets and visit Raphael’s support group (Fitness For You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.