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5 Advanced Fit Ball Exercises

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Advanced Fit Ball Exercises For Core Strength.

A fit ball, also known as an exercise ball, is a soft elastic ball of approximately 35-85cm diameter that is filled with air. Fit ball exercises provide more options for core strength than a stationary exercise program.

Used commonly in gyms and for rehabilitation, fit balls are used to create an unstable and challenging surface on which to perform exercises.
The body’s response to the unstable surface provided by the fit ball results in the engagement of more muscle groups at the same time, resulting a much more effective workout compared with simple floor exercises.

For a fun core strength workout try these advanced exercises to engage your core muscles, back muscles, shoulder muscles and buttock muscles.
Advanced exercises such as these should only be attempted by those who have experience exercising with a fit ball and have completed some basic fit ball exercises previously.

  1. The Superman

    Target Muscles: Internal Obliques and External Obliques.

    Superman Start Position
    Superman Position 1

    Superman Position 1

    Superman Start Position

    Superman Start Position

    Superman Position 2

    Superman Position 2

    Find out how to do the Superman advanced fit ball abdominal exercise to target you core muscles’.

  2. The Chest Lift

    Target Muscles: Back Extensors.

    Chest Lift Start Position

    Chest Lift Start Position

    Chest Lift Finish Position

    Chest Lift Finish Position

    Learn how to do the Chest Lift advanced fit ball exercise to help strengthen your back muscles.

  3. The Double Leg Lift

    Double Leg Lift Start Position

    Double Leg Lift Start Position

    Double Leg Lift Finish Position

    Double Leg Lift Finish Position

    See how to execute the Double Leg Lift fit ball exercise at home or at the gym for a firmer ‘but’.

  4. The Knee Tuck

    Target Muscles: Abdominal Muscles and Shoulder Muscles.

    Knee Tuck Start Position

    Knee Tuck Start Position

    Knee Tuck Finish Position

    Knee Tuck Finish Position

    Read how the Knee Tuck abdominal exercise is performed correctly in order to strengthen your abdominal muscles and shoulder muscles.

  5. The Pinnacle

    Target Muscles: Abdominal Muscles and Shoulder Muscles.

    Pinnacle Start Position

    Pinnacle Start Position

    Pinnacle Finish Position

    Pinnacle Finish Position

    Read how to do the Pinnacle abdominal exercise for stronger core muscles and to help strengthen your shoulder muscles.

Disclaimer & Warning

Fit balls are an easy and effective home exercise option to improve strength, stability and balance. Fit balls can be used by people of all ages and health conditions. While there are many benefits of exercising on an unstable surface such as a fit ball, be certain to check with your local health practitioner or fitness trainer to ensure you have the right exercises to suit your current health status.

When purchasing a fit ball, be sure to opt for a ball that is made of high quality plastic and is graded as burst resistant.

These advanced fit ball exercises are a guide to help with understanding the different ways using a fit ball can help to improve core strength and target the different muscles through specific exercises.

If an exercise causes distress or discomfort, stop immediately and seek the advice of your health professional. If you have a current injury or health concern, consult with your doctor before commencing any new exercise.
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About Author

As Editor in Chief of 'Health & Wellbeing Australia', Lucinda brings over 20 years experience in the Health Industry, with 14 years as a practicing, registered Physiotherapist; specializing in pelvic floor and erectile dysfunction issues, to help you achieve a healthier lifestyle.

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