JFIT 818020001316 Instruction Manual And Exercise Manual

26" Balance Disc - Exercise Guide
Seated Crunch
Sitting on the disc keep your feet off
the ground while using your hands for
stabilization. Lean back slightly and raise
your hands off the floor. Extend your legs out
in front of you and then bring your knees to
your chest and repeat this movement as many
times as possible without compromising form.
Standing Squat
Single Leg Balance
Stand with both feet
Stand with both fit
on the disc, shoulder
on the disc shoulder
width apart. Arms
width apart, arms by
to the side, slightly
side. Raise left leg
forward. Maintaining
about 6-12 inches out
balance, slowly lower
to the side. Keep your
your body, bending
foot flexed and your
your knees to proper
abs and glutes tight.
squat position and
Hold for 30 seconds
simultaneously
and return to start
raising your arms out
position. Repeat on
in front of you as you
opposite leg.
lower. Rise back up
and repeat.
JFIT is founded on this fact:
IF YOUR BODY FEELS GOOD, SO WILL YOUR MIND
Pushups
Place both hands on the disc shoulder width
apart. Legs extended out in pushup position
with toes firmly planted into the floor. Palms
should be placed forward but you can adjust
them to work different parts of your upper
body. Slowly lower entire body towards the
floor and raise back up to start position. Do
not let back or hips sag. Perform as many as
possible without compromising your form. If
this position is too difficult you can place knees
on the floor but you will receive more balance
benefits from raising your knees off the mat.
Lunge
Stand with both feet on the disc, arms placed
at side. Step back with right foot while
simultaneously raising arms up. Lower your
body so front leg is at 90-degree angle to the
floor. Lift back up to start position and repeat
on alternate leg.
26" Balance Disc
Manual and Exercise Guide
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