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FIT IN FIVE: Finding a balance

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Fitness trainer Mohd Hoesni Rahmat shows you some balancing exercises using a fit ball

A FIT ball has many functions. These include developing strength, flexibility, core muscles and stability.

This week we will focus on how to achieve good stability and improve balance with fit ball exercises.

You are advised to do the exercises below with an experienced person’s supervision because some are quite difficult and dangerous to do, especially for children.

But with training, these exercises will eventually be easy.

Your core muscles will be stronger if you improve your balance. These exercises may look easy but they are not. Try to engage and brace your back and front core muscle throughout every exercise. And balance yourself with a fit ball as long as you can. The longer you hold on, the stronger your core muscles become.

Continue to breathe normally and take it easy. Most of the exercises below are safe to do if you do not have any injury.

1. SPINAL BALANCE
a. Get on your hands and knees with the ball under your abs.
b. Then brace your abs before moving your right arm and your left leg straight up. Hold to the position for 30 seconds to one minute before switching to the other hand and leg. Try to do three to four sets and rest between sets.

2. SITTING BALANCE
a. Sit on the fit ball with body upright and leg on the floor, shoulder-width apart.
b. While sitting, lift one feet off the floor first, then one more. Try to balance yourself.

3. FOUR-POINT BALANCE
a. Put your hands and knee on the ball, and then press against it with your feet still on the ground.
b. After that roll your body forward with feet off the floor. Try to balance your body by not dropping your feet.

4. TWO-POINT BALANCE
a. Assume this position after you have mastered the four-point balance exercise. It’s a level more difficult.
b. From the four-point position, try to keep hands off the ball and lift the upper body upright with your arms raised laterally.

5. STANDING ON FIT BALL
a. This is the most difficult position in balancing exercises with a fit ball. Do not attempt to do it if you are a beginner or have joint injury. Find a place that you can hold and help you with standing on the ball.
b. Before you lift your hand off from the wall, try to balance your body by expanding your hands laterally.

1. SPINAL BALANCE

2. SITTING BALANCE

3. FOUR-POINT BALANCE

4. TWO-POINT BALANCE

5. STANDING ON FIT BALL


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