Wanderers Cricket Club
A new addition to the WCC website is a fitball exercise page. The exercise help to build and maintain core-strength. Using the fitball:

- Engages stabilisers
- Allows training outside the normal centre of gravity.
- creates a functional training enviroment.

It is important when using fitballs that:
- You maintain good posture - belly button slightly drawn to spine
- Slow and controlled movement
- There are no cuts or damage to the ball
- You use a spotter if not proficient


FITBALL FITNESS
Warning: www.wandererscricket.com takes no responsibility for the content within, and is not liable for any damage/injury caused by following the exercises described within this site. It is recommended that you consult with your doctor or physio before using the exercise instructions.

Exercise Description: Reverse Abdominal Curl with Sissel ABS Exercise Ball

Exercise Classification: Abs

Instruction: Lie face up with your hands between your low back and the mat. Bent your legs to 90 degrees and hold ball between feet. With control, lift tailbone off mat, bringing pelvis toward ribcage. Release and repeat.
Exercise Description: Hip Extension on Sissel Ball

Exercise Classification: Glutes, Stretches

Instruction: Assume a bridge position with your shoulders and head on the Sissel ABS exercise ball and your knees over your ankles. Your knees, hips and shoulders should be aligned. Slowly lower hips toward floor, keeping the knees over the ankles. Then, lift hips away from floor until they are back in line with knees and shoulders.
Variation:

To intensify, perform on one leg.


Exercise Description: Prone Knee Pull-Ins on Sissel ABS Exercise Ball

Exercise Classification: Legs, Abs, Abdominal Core, Core Stabilization

Instruction: In a face-down position, place your feet and shins on the ball and your palms on the floor, hands aligned under shoulders. Bend legs, pulling the ball toward your head. Continue bending your knees until your thighs are close to your chest and tailbone points toward ceiling. Release and repeat.


Exercise Description:Kneeling Push-Ups on Sissel ABS Exercise Ball

Exercise Classification: Core Stabilization, Chest, Shoulders

Instruction: Kneel several feet behind ball with palms on ball. With abdominals contracted, slowly lower chest to ball, keeping upper arms and elbows close to ribcage as your arms bend. Return to starting position and repeat.
Variation: For more intensity, perform push-up on toes (This is an advanced exercise)

Exercise Description: Lumbar Roll with Sissel Ball

Exercise Classification: Back, Abs

Instruction: This is an advanced exercise. Lie face up with legs bent 90 degrees and the Sissel ABS exercise ball under your legs (the ball should be touching your calves, hamstrings and glutes). Extend arms on the floor at shoulder height, palms up. Without letting your shoulders lift off the ground, slowly roll the ball to the left side, then reverse the movement to the right. For added resistance, place medicine ball between feet or knees.
Exercise Description: One-Arm Prone Bridge with Feet on Sissel Ball

Exercise Classification: Abs

Instruction: Assume push-up position, with your legs extended, feet and shins on the Sissel ABS exercise ball. With both hands aligned under shoulders, place left hand on left hip, balancing on the right arm. When you are balanced, begin moving left arm away from hip until the hand is extending forward (inside of elbow beside ear). Return left hand back to hip. Release and repeat right side.


Exercise Description:Push-Ups with Feet on Sissel ABS Exercise Ball (Level 2)

Exercise Classification: Chest, Core Stabilization, Shoulders

Instruction: In a face-down position, place your feet and ankles on the ball and your palms on the floor, hands aligned under shoulders. Lower chest toward floor, keeping your upper arms and elbows close to ribcage as your arms bend. Release and repeat

Exercise Description:One-Legged Push-Ups with Feet on Sissel ABS Exercise Ball (Level 3)

Exercise Classification: Core Stabilization, Chest, Shoulders

Instruction: In a face-down position, place your right foot on ball while lifting left leg in air. Put your palms on the floor, hands aligned under shoulders. Lower chest toward floor, keeping your upper arms and elbows close to ribcage as your arms bend. Release and repeat other side.


Exercise Description:Oblique Curls on Sissel ABS Exercise Ball

Exercise Classification: Abs

Instruction: Lie face up with ball under hips, low back and mid back. With feet on floor, bend legs to 90 degrees and align knees over ankles. With arms bent, place hands by ears. Move ribcage to opposite side of pelvis as you lift mid back off ball. Low back and hips remain touching the ball. Release and repeat other side.

Exercise Description: Supine Lateral Shift with Sissel ABS Exercise Ball

Exercise Classification: Core Stabilization

Instruction: Lie face up with feet hip-width apart on floor and shoulders, head and neck on ball. Reach arms to the sides, palms up. Slowly roll ball to the right shoulder. Hold. Roll back to the starting position, then to the left shoulder. Hold. Return to starting position and repeat.
Exercise Description: Back Extensions on Sissel Ball

Exercise Classification: Back

Instruction: Anchor feet firmly and lie face down with the Sissel ABS exercise ball under your pelvis and ribs. Bend your arms and place your hands by your ears. Slowly lift your torso until just your pelvis touches the ball. Do not excessively arch through the back. Release and repeat. For more intensity, hold a Sissel medicine ball to your chest. As you lower your ribs toward the ball, extend the medicine ball in front of you.
These fitball exercises have been taken from the Sissel exercise website, many more exercises can be found at Sissel Exercises