Related Manuals for CORE BALANCE Gym Ball
Summary of Contents for CORE BALANCE Gym Ball
- Page 1 How to get the best results from your Gym Ball To help you get the best use out of your new Core Balance Gym Ball we have written this e-Book with tips on how to care for your product and exercises you can perform using the ball.
- Page 2 Core Balance items, or while following Core Balance exercise guides, stop the activity immediately. The information contained within this document are not medical guidelines but for educational purposes only. Core Balance cannot be held liable for user’s safety when using a Gym Ball.
- Page 3 Do check the surrounding area for objects which could puncture the gym ball or cause injury if you lose your balance. Do use the gym ball in a large, open area such as the centre of a room. Do use the gym ball on a dry, flat surface.
- Page 4 As well as developing your core strength and balance, they’re a fantastic way to improve your posture and flexibility. How to inflate your Gym Ball 1. Wrap the measuring tape around the ball with the holes overlapping the air hole.
- Page 5 Exercises The following exercises have been chosen because they demonstrate the versatility of gym balls and the many ways you can use them to target different muscle groups. 30-Minute Sit Yes, this exercise is as simple as it sounds. The subtle yet constant engagement of your core makes it an easy and effective way to improve your balance, posture and flexibility.
- Page 6 Performing them with a gym ball will give your core an extra boost. 1. Kneel down so that you’re facing the gym ball and place your hands on top of it. 2. Slowly roll yourself forward onto the gym ball so that the lower half of your body is resting on top of it.
- Page 7 5. Once your elbows are at a 90-degree angle, hold your position for a second or two without moving. Push yourself back up to your starting position to finish. 6. Start by doing 5-10 reps, before progressing to 10-20 reps as your ability improves.
- Page 8 Hamstring Curls Strengthen and tone your upper thighs and lower legs whilst developing your core strength and balance. 1. Lie flat on the floor with your arms extended alongside you and the back of your calves positioned on the ball. 2.
- Page 9 4. Push the ball back out so that it’s positioned beneath your calves again. 5. Start by doing 5-10 reps, before progressing to 10-20 reps as your ability improves.
- Page 10 Supine Leg Twists As well as developing your core, this exercise works your spinal flexors and rotators, including the front abdominal wall and obliques, to improve your flexibility. 1. Lie flat on the floor with your arms extended alongside you. 2.
- Page 11 4. Slowly twist your legs so that your right leg is positioned towards the front of the ball and your left leg is positioned towards the back. 5. Pause at the end of the twist, then twist again so your legs are reversed.
- Page 12 1. Start by sitting on the ball with your feet flat on the floor and shoulder width apart. 2. Slowly roll out so that the gym ball is positioned under your hips and lower back. 3. Place your hands behind your head for support with your elbows pointing to the sides.
- Page 13 5. Return to the starting position and then repeat. Do 5-10 reps, before progressing to 10-20 reps as your ability improves.
- Page 14 Thank You for choosing Discover more of the Core Balance range on Amazon...
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