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Related Manuals for PROSOURCEFIT CORE BALANCE DISC
Summary of Contents for PROSOURCEFIT CORE BALANCE DISC
- Page 1 CORE BALANCE DISC Instruction Manual & Exercise Guide...
- Page 2 Disclaimer, Terms and Conditions IMPORTANT Please read this entire manual before using the ProsurceFit Core Balance Disc. Failure to follow these instructions can lead to significant injury and/or property damage. ProsourceFit recommends that you always obtain a complete physical examination before beginning any exercise program.
- Page 3 Pull the handle of the pump Screw the needle into the Locate the air valve on the to remove the inflation end of the pump. Moisten Core Balance Disc. needle from the pump. the needle before inserting it into the disc valve. WRONG WAY...
- Page 4 E X E R C I S E G U I D E CORE ROTATION Level 1: Kneel down on the balance disc with body straight (forming a 90 degree angle at the knees), toes lightly touching the floor. Keeping your body tall and chest lifted, with core and glutes tight, cross your arms in front of your chest.
- Page 5 STANDING LEG RAISES Lateral: Stand on the balance disc with both feet, body straight and tall and core tight. Once balanced, slowly lift one leg out to the side to approximately 45 degrees, keeping knee straight and toes facing forward. Extend arms or place on your hips to help maintain balance.
- Page 6 T-POSE Step onto the balance disc with the other leg slightly bent in front of you so it’s off of the ground. Tighten core, then slowly hinge forward at the hip and reach your arms out in front of you, simultaneously extending your other leg straight behind you. Your body should now resemble the letter T.
- Page 7 BICEP CURL TO SHOULDER PRESS Level 1: Hold a dumbbell in each hand and carefully step onto the balance disc. Keep your core tight, back straight and chest lifted. Curl: Once stabilized, turn palms out and perform a bicep curl by flexing and bending at the elbow, bringing weights toward your shoulders.
- Page 8 FOREARM PLANK Level 1: Rest bent elbows and forearms on the balance disc, elbows directly under shoulders and palms facing each other. Extend legs behind you so just your toes are touching the ground and your body forms a straight line. Keep core tight so you don’t arch or sink at the hips and lower back.
- Page 9 PUSH-UPS Align two balance discs slightly wider than shoulder distance. Place one hand on each disc and extend legs straight behind you with only toes touching the floor. Keeping core tight and body in a straight line, lower yourself as close to the ground as possible, then return to start.
- Page 10 CRUNCHES Lie on the floor with knees bent, with the balance disc under lower back and hips, and arms behind your neck and head for support. Contract abs, crunching up toward knees and keeping chin lifted. Stop when body is at approximately 45 degrees, then lower toward floor until back is straight, shoulders slightly off the floor.
- Page 11 BRIDGE Level 1: Lie on your back with your knees bent and set your feet on top of the balance disc so heelsare underneath knees. Extend arms out at your sides, resting on the floor. Press up through your heel, raising hips toward the ceiling and flexing glutes. Hold for 2-3 seconds, then slowly lower hips back to the ground.
- Page 12 SQUATS Step onto the balance disc with both feet and brace your core for balance. Once stabilized, slowly bend your knees and waist to perform a squat. Continue squatting until your knees are bent to approximately 90 degrees, and stand back up. Perform as many squats as possible maintaining even balance and good form You can also do this with two balance discs about shoulder distance apart, standing with one foot on each.
- Page 13 V-HOLD Sit on the center of the disc, knees bent with heels on the ground, and extend arms out to your sides. Slowly lift one leg up off the ground. Once stable, lift the other leg up until both are approximately 90 degress. Hold in this postion as long as you can, up to 30 seconds.
- Page 14 SCISSOR AB HOLD Sit on the center of the disc, legs straight with heels on the ground feet pointed. Extend arms out to the side. Slowly lift one leg off the ground as high as you can above the hip. Once stable, lift the other leg up hip level while keeping back straight and core tight.
- Page 15 Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product.
- Page 16 Train like a Pro, Train with ProsourceFit!
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