Virtual Fitness: How To Do Fitball Bridge

Fitball Bridge

The Fitball Bridge is a bodyweight strength trtaining exercise that improves balance while working the gluteals, and core stabilizers.
INSTRUCTIONS: Lie on your back. Place the ball under your legs. Using your arms for support, slowly push your back off the mat until your knees are in line with your hips. Exhale as you push upward. Inhale as you lower yourself down to start position. The goal of this exercise is the ability to remain steady while moving up and down.
MODIFICATION: Instead of using the stability ball, bend your knees at right angles, and place both feet on the floor.
VARIATIONS: To increase challenge, move the ball lower down, and place the heels of both feet on the ball. Or, perform the Advanced Fitball Bridge (see Exercise Video Directory).

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
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Virtual Fitness: How To Do Advanced Fitball Bridge

Advanced Fitball Bridge

The Advanced Fitball Bridge is a strength training exercise that works the core muscles, glutes, and hamstrings.
Instructions: Place both feet on the fitball. Arms at your sides, palms down. Exhale and lift your back off mat. Inhale and return to start position. Avoid arching your back.
Exercise goal is to maintain spinal stability while moving.
Modification: Perform the exercise with both legs (calves) on the fitball, instead of your feet.
Caution: Before attempting this exercise, you should be able to perform the bridge exercise without the fitball, and then progress to the modification with both legs on the fitball.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
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Virtual Fitness: How To Do A Fitball Squat

Fitball Squat

Deep Squat For Lower and Upper Body

The Deep Squat is a strength training exercise that works the backside, thighs, legs, front shoulders, and core.
INSTRUCTIONS: Stand with feet hip width or slightly wider. Bring the tailbone back and bend your knees, while lifting the fitball. Keep your back straight. Maintain a slow, steady pace.
ERRORS: Rounding the back. Moving too fast.
MODIFICATIONS: 1) Omit the fitball. 2) Move halfway down with knees at 90 degree angles. 3) Cross arms on chest.
CAUTION: Stop the exercise if you experience knee discomfort.
BENEFITS: Strengthens thighs (quadriceps and hamstrings), backside (gluteals), shoulders (front deltoid), spinal stablizers (core).
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do A Fitball Pike

Fitball Pike

iNSTRUCTIONS: The Fitball Pike is a strength training exercise that targets abdominals. Once your legs are resting on the fitball, lift the tailbone and move into a V-shape position, as shown in the video. There are 2 ways to get the fitball under your legs. Perform 2-3 sets of 8 to 10 repetitions. Reduce the load according to ability.
HOW TO MOUNT THE FITBALL METHOD #1: Have someone place the fitball next to your feet and hold it steady until your legs are positioned on the ball. Get into a Down Plank position on your mat. Slowly lift one leg onto the ball. When you’re steady, lift the other leg onto the ball and position both legs as shown in the video.
HOW TO MOUNT THE FITBALL METHOD #2: Kneel on your mat with the ball touching your chest. Your arms are on the ball reaching toward the mat. Gradually move the ball toward your abdominals, and then toward your legs. Both hands are on your mat to support your weight. Continue to move the ball further down until it’s positioned on your legs as shown in the video.
CAUTION: Fitball Pike is a strenuous exercise. It requires a high level of abdominal, shoulder and back strength in order to maintain a steady position on the ball. This exercise isn’t suitable for beginners.
PREREQUISITE: Before attempting the Fitball Pike exercise, you should be able to do the Sliding Pike without the ball.


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do Fitball Thigh Stretch

Fitball Thigh Stretch

Instructions: Getting your foot on the fitball without external support requires excellent balance. Once your foot is resting on the ball, begin slowly tilting toward the ball until you feel a sufficient stretch on upper body and inside the thigh. Move slowly.
Modifications: 1) Stand close to a wall. Place both hands at shoulder height against the wall. Allow the wall to support you, as you place your foot on the fitball. 2) Using a smaller ball will make it easier. 3) Don’t fill the ball to capacity. The more air, the harder it is to balance.
Benefits: This exercise stretches the inner thigh (adductors), and the side of the torso. Improves balance. Strengthens the core.
Equipment: Fitball, sneakers, exercise mat.
Caution: This exercise is not for beginners. Do not attempt it unless you have excellent balance. Perform the modifications instead. Do not use a ball that is too big for your ability. Filling the fitball to capacity, makes balancing more difficult. Avoid doing this exercise near furniture.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider