FitterFirst EXERCISE BALL Exercise Manual

A warm up walk, run,
bike or similar activity
is recommended to
increase circulation.
Beginner
Intermediate
Advanced
Tip pelvis forward and backward.
LESS DIFFICULT
Sitting Challenge
2 variations of difficulty.
Pushups
2 variations of difficulty.
Situps
Lift chest toward ceiling.
Back Extension
Thumbs up; extend back.
Inner Thigh Squeeze
Squeeze knees in, standing or sitting.
WARNING - Do not use this equipment without a complete understanding of its intended purpose and function. By using this
equipment the user accepts full responsibility for all risks and injury and waives any right to themselves, their heirs, their
executors or any part to hold the manufacturer or it's representatives responsible for any direct or indirect damages
whatsoever caused by use of this equipment. Only use Fitter products in a safe clear area on a flat dry surface. Children must
not play on this equipment unattended. Consult a physician before starting this or any exercise program.
ALL EXERCISE CHART
EXERCISE BALLS SHOULD ALWAYS BE USED WITH EXTREME CAUTION.
Pelvic Tilt
Tip pelvis side to side.
Kneeling 4 & 2 Point
Use caution in 2 point position.
Pull shoulder blades back and down.
Lateral Oblique
Brace feet for assistance.
Extend hips until straight alignment.
Keep knees behind toes.
Groin Stretch
Figure 8's
Shift weight away from straight leg.
Prone Flys
Hip Extension
Wall Squat
Fitter International Inc.
3050 - 2600 Portland St. SE
Calgary Alberta Canada T2G 4M6
1-800-fitter-1 • www.fitter1.com
Optimal chair height:
Hips should be above knees
Ab Stretch
Hold stretch for 30 seconds.
MORE DIFFICULT
Alternate Arm & Leg
Slowly extend arm and leg.
Warning: Using weights in conjunction with an
exercise ball can greatly increase the risk of
injury. Fitterfirst does not recommend this activity.
Prone Ball Roll
Roll until straight hip alignment.
Lateral Ball Roll
Thumbs up; tongue on roof of mouth.
Hamstring Curl
Pull heels in until 90º at knees.