Gaiam Stability Ball Exercise Instructions

Stability Ball,
B AS E & R E SI STA N CE CO R D S ET

TRUNK CURL

START

KICK-BACK LUNGE

START

PLANK MOUNTAIN CLIMBER

START
FINISH
FINISH
FINISH
E X E R C I S E I N S T R U C T I O N
• As a warm-up before each exercise session, perform each selected
exercise 3–5 times without the Stability Ball, Base & Resistance Cord set.
• Complete 1–3sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform every exercise through a full range of motion.
• If unable to complete 8 exercise repetitions through a full range of motion,
increase rest time between exercise sets. Or if unable to achieve moderate to
maximal muscular fatigue following the completion of 12 exercise repetitions
through a full range of motion, decrease rest time between exercise sets.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each exercise session.
START: Lie with low back on top of ball.
Bend legs, position feet flat on floor
shoulder-width apart. Bend arms and place
hands behind head.
FINISH: Keep ball stationary, tighten
abdominal muscles, slowly raise head and
shoulders up and forward while pulling ribs
down toward hips. Hold 1-2 seconds and
slowly return to start position.
START: Stand and balance on one leg. Bend
opposite leg and position top of foot on top
of ball. Stand upright and straighten arms
along sides of body.
FINISH: Press top of foot into ball; slowly
straighten leg behind body and roll ball
across floor while bending opposite leg and
arms and arching low back. Hold 1-2 seconds
and slowly return to start position.
START: Bend arms and place elbows and
hands on top of ball. Straighten legs and
position toes on floor hip-width apart.
FINISH: Keep ball stationary, tighten
abdominal muscles, lift foot off floor, slowly
bend leg and bring knee toward ball. Hold
1-2 seconds, slowly return to start position,
and repeat with opposite leg.