Getting Started on the Fitball (Swiss Ball)

Before you start any exercises on your fitball, you must make sure you are sitting correctly.




Sit on your ball and find your neutral position (as explained in the previous entry). This in itself is a good exercise to start with. You can hold this position for a few seconds, release and repeat.

Once you are comfortable with sitting on the ball the first exercise you can try is a balancing exercise. With your hands on your hips, slowly lift one foot off the floor, ensuring you have activated you core muscles. You can then change and use the other foot. Keep alternating feet as you maintain your neutral position.



To make this simple exercise a liitle harder, try circling your foot in the air, and then lift the opposite arm up, as shown above.