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Back musculature
• Knee on the floor and push the gym ball under your stomach. Your toes
are to grip the floor covering.
• Lay both hands laterally on the gym ball and transfer your body weight onto
the gym ball.
• Raise your body until your knees and elbows are fully stretched out and
your main body weight is on your pelvis.
• Lightly draw your chin to your chest and look straight ahead. Hold the ten-
sion in your body and then slowly release the position.
Repeat the exercise 5 - 10 times.
Torso musculature
• Adopt the basic posture (see section "Basic posture").
• Stretch your arms out to the side, with the palms facing downwards. Your
shoulders remain down.
• Raise your stretched out left leg and hold the position. The tips of your
toes are to point towards your body.
• Lower your left leg back down and then repeat the exercise with your right
leg. Always bear in mind that your body weight is resting on the gym
ball and not on your feet!
Suppleness/Stabilisation/Stretching
Suppleness of the spine
• Adopt the basic posture (see section "Basic posture").
• Stretch your arms upwards, with your palms facing down.
• Move your pelvis alternatively from left to right. Ensure that your shoulders
remain still and that your feet remain on the floor. The gymnastic ball mo-
ves with movements of your pelvis.
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• Lay on your back on the floor.
• Lift the gym ball, with stretched out arms at shoulder level, above your
head.
• Swing the gym ball, with a smooth movement, alternatively from left to right
of your body.
Your arms remain stretched out and your buttocks are to stay on the floor.
Repeat the exercise 5 - 10 times.
• Knee on the floor and push the gym ball under your stomach. Your toes
are to grip the floor covering.
• Slide your upper body forward over the gym ball until you can support
yourself with your hands. Thereby, your arms are not positioned laterally
but straight ahead.
• Go forward with your hands until the gym ball lies under your thighs.
• Raise your stretched out right leg and lead it over your left leg. Thereby,
your pelvis turns itself on the left side. Ensure that your arms and your chest
remain immobile. Your view is directed to the floor.
Repeat the exercise with the other leg.
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Stretching of the spine/Stretching of the stomach muscles
• Adopt the basic posture (see section "Basic posture").
• Walk away from the gym ball with your feet until the ball becomes a back
support. Your buttocks remain above the floor and against the ball.
• Stretch your legs out and with this slide your back over the gym ball.
Hold your arms stretched out behind your head.
• Your body rests relaxed on the gym ball. Attempt to maintain this position
for as long as possible.
Stabilisation
• Knee on the floor and push the gym ball under your stomach. Your
hands lay with the palms on the floor. The elbows are pointing lightly out-
wards. Your toes are to grip the floor covering, your thighs and knees touch
the gym ball. Your body weight lies on the ball, your head is relaxed.
• Attempt an easy sideways movement, in that you push away with your
right foot and hand and thereby burden the opposite side of your body.
• Then push your body away to the other side and, in this manner, rock from
one side to the other.
• You can also rock forwards and backwards:
Push back with your hands, arrest the movement with your feet and then
use them to push yourself back.
The parts of the body not being burdened are lightly lifted from the floor.
Repeat the exercises 5 - 10 times.
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Cleaning and storage
Clean the gym ball with a moist cloth. For stubborn soiling use a mild detergent
on the cloth.
Dry the gym ball thoroughly before using it again.
Store the gym ball at a dry location. Do not subject it to direct sunlight.
If you do not propose to use the gym ball for an extended period, deflate it.
Replace the air plug with a deflation plug. The air then escapes.
Disposal
Dispose of the gym ball and all packaging material in an environmen-
tally responsible manner.
Importer
KOMPERNASS GMBH
BURGSTRASSE 21
44867 BOCHUM, GERMANY
www.kompernass.com
Warranty and Service
This appliance comes with a 3 year warranty purchase date. This appliance has
been manufactured with care and meticulously examined before delivery.
Please retain your receipt as proof of purchase. In the case of a warranty
claim, please make contact by telephone with our service department. Only
in this way can a post-free despatch for your goods be assured.
The warranty covers only claims for material and maufacturing defects, not
for wearing parts or for damage to fragile components, e.g. buttons or batteries.
This product is for private use only and is not intended for commercial applicati-
ons.
In the event of misuse and improper handling, use of force and interference
not carried out by our authorized service branch, the warranty will become
void.. Your statutory rights are not restricted in any way by this warranty.
DES Ltd
Units 14-15
Bilston Industrial Estate
Oxford Street
Bilston
WV14 7EG
Tel.: 0870/787-6177
Fax: 0870/787-6168
e-mail: support.uk@kompernass.com
Kompernass Service Ireland
Tel: 1850 930 412
(0,082 EUR/Min.)
Standard call rates apply. Mobile operators may vary.
e-mail: support.ie@kompernass.com
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