Fitball Routine - The Best Exercises to Do at Home

The Swiss ball, a fitball, or a pilates ball is an ideal tool to strengthen muscles from home.

Exercising on the fitball works the stabilizing muscles of the abdomen, which positively affects posture and improves balance.

This article includes a routine for fitball with the best exercises to work the abdomen, legs, and buttocks.

What is a fitball?

The fitball or pilates ball is an inflatable fitness tool, usually made of dense rubber or PVC. The diameter of a football can vary from 45 to 95 cm. However, there are also smaller sizes.

The fitball was first used in Switzerland in 1960, also called the Swiss ball. Originally, fitball exercises were used as rehabilitation therapy.

Today, you can find this type of ball in most gyms and fitness centers; the most common uses are in functional training routines and Pilates.

A football routine is a great way to train your abs and legs from home. Fitball exercises are a low-impact method adaptable for all levels. One of the main benefits of a fitball routine is improving your neuromuscular connection and preventing lower back pain.

The benefits of exercises with the fit ball are:

  • improve posture
  • it is low impact
  • can be done at home
  • For all ages
  • ideal for strengthening the muscles of the abdomen and legs

Example of a routine with fitball to do at home

A beginner is recommended to do a fitball exercise routine with the whole emphasis on technique for this. Once you have learned the sequence, you can advance to the next level and perform the exercises in a circular mode; the activities with the fit ball must be performed sequentially, one after the other.

To achieve good results in strengthening the muscles, it is necessary to complete the exercise routine with a fitball with 3-4 series per exercise, with about 10-12 repetitions for each one. The rest between sets is 30-60 seconds.

// The following describes an example of a routine with a ball (football) to do at home:

  1. Sit-ups with fitball

An example of a helpful ball exercise to work your abs. Starting position: lying on your back on the floor. Lower the ball to about 45 degrees with the ground as you exhale. Then, with the strength of your abs, slowly lift the ball and bring your legs behind your head. Make sure not to force your neck; you can use your arms to the sides to stabilize the body.

  1. Dynamic hip lifts

This is a valuable fitness ball exercise to work your glutes and the back of your legs. Starting position: lying on your back on the floor, with your arms extended along the body. You must carry one leg on the fitball and the other bent towards the chest. Activating your abs and glutes, slowly roll the ball towards you, then push the fitball forward by lifting your hips.

  1. Alternate leg raises

An example of ball exercise to improve coordination and balance. They are analog to bicycle crunches. Starting position: lying on the fitball with the upper part of the back, flex one leg, and extend the other to form a straight line with the body. You exhale, lift your straight leg, and direct your right hand toward your knee. You can rest the ball against a wall for added stability.

  1. V invertida

The inverted V is a valuable exercise to strengthen all the muscles of the midsection, in particular the transverse abdominis muscle and the muscles of the lower back. Starting position: equal to abdominal planks, hands on the floor, legs on the ball. With an exhalation, activating the abdominal muscles, raise the pelvis to form a V with your body, and return to the starting position.

  1. Lateral crunches with a ball

A proper football exercise to work the obliques. Starting position: lying on your back on the ball, positioning your legs firmly against the ground. Arms are extended in front of you. As you exhale, roll to the side, feeling the work of the lateral abdominal muscles. Return to the starting position and repeat to the other side.

How to choose the size of the fireball?

To perform football exercises correctly and comfortably, you need to choose a ball of optimal diameter, not too small, not too large.

A fitness ball with a diameter of 55 cm is suitable for people with a height of 150-160 cm, 65 cm – for 160-170 cm, and 75 cm – for a height of 170-200 cm.

To determine if the size of a football is the best, you must sit down and evaluate the position of the hips. If the knees are bent at a 90-degree angle when positioned parallel to the ground, the diameter of the ball is correct. If you sit higher or lower, you should choose another ball, or you can play a bit with the amount of air.

Fireballs with a valuable and inexpensive tool; you can buy them through the following link on Amazon.

Other uses of the fitball

It is not only the exercises, the uses that can be given to the fitball. The pilates ball can work or study in front of the computer.

When sitting in front of the computer, the critical point is to keep your spine straight. The height of the ball plays a key role – make sure the size is correct.

The fitball is an alternative to the classic uncomfortable chairs, which cause a person to develop poor posture in the long run.

Start with 20-30 minutes of football exercises per day. After a few days, you should notice the strengthening of the abdominal muscles and the balance. At rest, times use the fitball for sitting down. This is one of the easiest methods to strengthen your lower back and improve posture.


  • The fitball or pilates ball is one of the best training tools to strengthen the abdomen muscles and buttocks and strengthen the lower back.
  • Exercising with a gymnastic ball helps strengthen your balance and core muscles.
  • Another use of the fitball is as a substitute for desk chairs. When working in front of the computer, this function is handy for improving posture.


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