Fitball Exercises

These exercises are only for those swimmers already trained and experienced in the use of a fitball. If you are experiencing problems with these exercises or are unsure how to do an exercise please check with Peta or Paige BEFORE attempting it.

  • Walk Outs

    • 6 x 40 seconds (option to lift alternate legs)

    • hips down

    • feet close together (no further than your shoulder width apart)

    • hands (palms down) under elbow / under shoulders

  • Crunches

    • 3 x 30 (front / side / side) 2 sets

    • hands across chest or long over head

    • feet firmly on the floor

  • Vertical Jumps

    • 3 x 15

    • bend knees

    • eyes forward

    • push from ball of foot

    • tail to the floor before push off

  • Push Ups

    • 4 x 10 (or as many as you can do)

    • same as walk out with push ups at holding phase

  • Back Extensions

    • 2 x 10 (5 each side)

    • stomach on the ball

    • lift opposite arm to leg in straight line

    • point toe / thumb to the ceiling

    • hold steady - try not to move around at hips

  • Bridges

    • hold for 4 mins (lifting alternate legs)

    • shoulders on the ball

    • lift up through the middle

    • feet under knees

  • Leg lifts

    • 3 x 30

    • lie on back / feet wrapped around the outside of the ball

    • keeping knees bend lift ball up and down towards the ground (without touching the ground)

    • lengthen legs to increase intensity

  • Leg Lines

    • 2 x 20 (on each side)

    • lying on back / feet propped up on the ball

    • lift up through the middle so body weight is on shoulders (arms by side on the floor)

    • lifting one leg up to ceiling and back down to ball (keeping it straight)

  • Back Stretches

    • Lying on back knees to one side

    • Hamstring (one leg in the air - arm pulls leg towards head)

    • Seated twist

    • Adductors