We had not published a 30-day fitness challenge for a long time. We know that you love doing crunches and that after the iron challenge, the abdominal circuit challenge and the abdominal crunch challenge, you wanted more … That’s why today we propose this abdominal challenge with fitball to get a flat, toned and hard abdomen.
30 day challenge: sit-ups with fitball
What is the challenge of sit-ups with fitball?
What exercise are we doing in this challenge? It is an abdominal crunch sitting on the fitball.
What are the advantages of the abdominals with fitball compared to the conventional abdominal crunch on a mat? Working on an unstable surface forces us to have the abdomen contracted throughout the exercise and requires more control.
What works, upper or lower abs? Especially superior, although the entire abdomen works.
How to do the exercise correctly
The abdominal crunch sitting on fitball is a highly effective exercise if done correctly. For this, it is important to follow the following instructions. And if you have doubts, it is important that you consult a trusted monitor in your gym or fitness center.
How to stand on the fitball: sit on the ball and “walk” with your feet forward, and go “tumbándote” until you notice that your lumbar are stuck in the ball. Keep the body straight, horizontal, parallel to the ground, and your scapulae in the air without coming back to back. The abdomen already has some tension in the starting position. From there, perform an abdominal crunch, like a small “swing” up, smooth, and synchronizing the breath, release the air when you rise, and take down.
Keep the lumbar glued on the fitball
Leave your scapulae in the air, outside the fitball
Do not fall back arching the back, keep the trunk horizontal, with the scapulae outside and the abdomen in tension
Release the air to breathe, going up a bit and contracting the abdomen, return to the initial position (which also maintains tension), without falling back.
Where to buy a fitball
Nowadays it is very easy to get fitness balls. In sports stores you can buy a ball fitball without problem. In Amazon you can find a variety of fitball balls at a good price to buy. We especially recommend the fitball of the Orion brand, available in different colors and sizes and that also comes with an inflator.
If you are going to buy a fitball, it is important to bear in mind that these balls have “sizes”, which vary in diameter and are chosen based on the height of the person who will use it. A fitball with a diameter of 55 cm is suitable for people who measure less than 165 cm. For people between 165 and 175 cm it would be the medium size, the fitball 65 cm in diameter, and above 175 cm in height we would be talking about the fitball L size, with a diameter of 75 cm or 85 cm. The sizes are orientative.
Abdominal challenge with fitball
And finally, here you have the challenge of sit-ups with fitball. I hope you like it and that you leave us your comments telling us how you have done with the challenge.