Fitness Balls
FITNESS BALLS EXERCISES
At King Athletics we strive to supply you with all the latest equipment and exercise techniques for your training and well-being. We actively promote and support our customer’s fitness goals and work hard to provide valuable information to help you get the most out of your exercise routine. We have helped many like you achieve their fitness goals. Whether you are a beginner looking for information about exercise or you are already in the game but want to advance your skills, we have you covered. Let’s get started! |
![]() |
INTRODUCTION
We are excited that you have decided to purchase the King Athletics Fitness Ball. This e-book has been designed and written with you in mind. If you are familiar with this product then you know how great it is. If you are new to fitness balls, don’t worry – this guide will provide you with everything you need to know to put this great fitness tool to use. We will discuss the benefits and uses of fitness balls, as well as what fitness balls can do to help you achieve your fitness goals.
The King Athletic Fitness Balls are an excellent tool to integrate into regular exercise routines and daily workouts. With regular use, fitness balls not only help build muscle strength and balance, but also help bring an added level of challenge to regular exercise routines! |
![]() |
![]() |
GETTING TO KNOW YOUR FITNESS BALL
What is a fitness ball? The fitness ball (also called an exercise ball, Swiss ball, or physio ball) is a simple yet versatile piece of training equipment that you can use to train your whole body with fun and innovative moves. Fitness ball training is effective in building balance, stability, and pillar strength. These balls are all about instability. When you use a fitness ball to exercise it makes all your stabilizer muscles – those unsung heroes that play second fiddle to the pecs, biceps and triceps – work to keep you balanced. Using fitness balls regularly for bodyweight moves builds functional all-over strength that will reduce the risk of sporting injury, improve your posture and help support the heavier compound lifts like squats and overhead presses, so your vital gym statistics keep climbing. |
SIZE DOES MATTER
Fitness balls come in a variety of sizes. It’s important to select the right size to effectively perform exercises and get the most out of your routine. Since it is not always easy to access a consultant to advise which ball is right for you, we have created a guide to help you select the right size fitness ball based on your personal height. Exercise balls generally come in five different diametrical sizes. Each size corresponds with a different body composition and size. Tip: It is also import to note that height is not the only factor to be considered when selecting a fitness ball. Since balls offer resistance and are flexible, weight should also be considered. This is a general guide for height corresponding to the diameter of the fitness ball. This chart assumes that your average body weight is directly proportional to your height. |

If body weight to height is larger than the average proportion, sitting on the exercise ball will compress it down more, so individuals usually should try using the next larger exercise ball size in order to maintain the 90-degree rule. Another factor to keep in mind is that most exercise ball sizes have some adjustability. If the angle at the hips and knees is much greater than 90 degrees, some air can be released to compensate and vice versa. Tip: Bear in mind, releasing air from the exercise ball will cause it to lose air pressure. As the ball flattens out, this will actually make it more stable, as it has a larger contact area with the resisting surface and the body. This means that stabilizing and balancing exercises will become easier and will lose some effectiveness. |
BENEFITS OF USING FITNESS BALL
A workout with an exercise ball can be a beneficial way to help improve muscle tone and balance. Exercise balls are filled with air, making them comfortable to use during fitness workouts. They are also lightweight and durable.
|
EXERCISE WITH YOUR FITNESS BALL
The following exercises will help build core muscle, improve balance, and enhance overall body strength. Strengthening the Core Muscles These are the main three muscles that make up your core:
These muscles work in union and are responsible for protecting the spine. They make daily activities such as bending, throwing, running and reaching for things easier since all such activities require core/stabilizer muscles. Keeping these muscles well trained helps to prevent difficulties with simple movement such as walking and pulling. Jog and Dribble Break the ice and get the blood flowing with this move. You don’t have to be a professional athlete to enjoy doing exercises with the fitness ball.
Sumo Stance with Torso Twists
Tip: if you are looking for more fun when doing warm ups, you could try using the King Athletic jump rope to spice things up a little bit. |
Cool down Cat-Cow
|
Downward-facing Dog
|
Cobra
|
EXERCISES WITH YOUR LOWER BODY
Single leg press (beginner)
Wall Squat (Beginner)
Repeat 8-15 times.
Starting Position
Downward Phase
Upward Phase
Lowering Phase
Challenge: Raise your hips higher as you pull the ball toward you. Tip: Avoid arching your lower back as you press your hips upward to the starting position. This can be achieved by contracting your abdominal muscles prior to lifting and keeping them engaged throughout the lift.
|
REVERSE EXTENSION ADVANCED
Starting Position
Upward Phase
Lowering Phase
EXERCISES FOR UPPER BODYBall Push-Ups (Intermediate) Starting Position
Upward Phase
Downward Phase
Challenge: Move the ball closer to your ankles. Tip: Do not allow the lower back to sag toward the floor. Your torso and hips should remain rigid and parallel throughout the exercise.
|
BACK EXTENSION (INTERMEDIATE)
Challenge: Exercise can be made more challenging by positioning ball lower toward hips, by positioning hands behind head, or positioning arms to the sides of the head.
PIKE (ADVANCED)5 to 8 reps. Starting Position
Curling Phase:
Lowering Phase
BACK FLY (ADVANCED)
Tip: This is not an exercise for heavy weights. Keeping arms slightly bent will reduce stress on the elbows. |
Oblique Crunch (Intermediate) This exercise strengthens the oblique muscles, and increases core strength and stability.
Walk-out (Intermediate) Starting Position
Outward Phase
Return Phase:
Exercise Variation
Exercise Variation
Challenge: Hold the plank position for a few breaths before returning. |
Knee Tucks (Advanced) Starting Position Step 1
Step 2
Curling Phase
NOTE: This brings your body into somewhat of a handstand position. Be aware of your shoulder strength and keep the elbows straight.
Lowering Phase
Advanced Challenge: Keeping your legs straight, move your hips toward the ceiling until the ball is at your ankles. Russian Twist (Advanced)
|
EXERCISES FOR BALL TRAININGBall Circles Sit on the ball and place the hands on the ball for balance or place them behind your head for more of a challenge.
Ball Marches
Seated Ball Balance
Challenge: Position toes on the ground and heels up. Slowly lift the toes on one foot off the ground. Repeat with the other foot.
One Leg Balance with the Ball
|
Stretching Chest Stretch on the Ball
Whole Body Stretch with the Ball
Back Stretch with the Ball
Inner Thigh Ball Stretch
Standing Back Stretch with the Ball
|
Safety tipsThese practices will increase the safety and benefits when working with fitness balls.
Additional advice:
|