BALL EXERCISE CHART - Fitterfirst

BALL EXERCISE CHART1. Read the label on your Exercise Ball toconfirm the ball size. eg. 65 cm (25”).2. Locate the ball plug and inflation adapter.3. Slowly inflate the Exercise Ball to 10 cm(4”) less than its maximum diametereg. 55 cm (21”) for a 65 cm (25”) ball.4. Re-insert the plug and do not use yourExercise Ball for 24 hours.Ball Inflation5. After 24 hours, complete the inflation of theExercise Ball to your correct sitting height.6. Wait another 24 hours before using theExercise Ball for the first time.Note: If you have purchased the correct ballsize for your height and weight, you shouldnever need to inflate your Exercise Ball togreater than 95% of the maximum diameter.DiameterSit upright with yourhips slightly higherthan your knees. Donot slouch or slump.HipKneeLOWER BODY CORE/TRUNK UPPER BODY GENERAL BALANCE WARMUPA warm up walk, run,bike or similar activityis recommended toincrease circulation.PushupsBeginnerIntermediateAdvancedLESS DIFFICULTPelvic TiltTip pelvis forward and backward.2 Levels DumbellsProgression Prone FlysProgression2 variations of difficulty. Keep neck, back and hips aligned. Pull shoulder blades back and down.Situps Progression Lateral ObliqueProgression Prone Ball Roll ProgressionLift chest toward ceiling.Brace feet against partner or wall for assistance.Roll until straight hip alignment.Back ExtensionProgressionThumbs up; extend back.Figure 8’sTip pelvis side to side.Groin StretchShift weight away from straight leg.Ab StretchHold stretch for 30 seconds.MORE DIFFICULTSitting Challenge2 Levels Kneeling 4 & 2 Point 2 Levels Alternate Arm & Leg 2 Levels2 Variations of difficulty. Use caution in 2 point position. Slowly extend arm and leg.Hip Extension2 LevelsExtend hips until straight alignment.Lateral Ball RollProgressionThumbs up; tongue on roof of mouth.Inner Thigh Squeeze 2 Levels Wall SquatProgression Hamstring CurlProgressionSqueeze knees in. Standing or sitting. Keep knees behind toes. Pull heels in until 90º at knees.Printed In CanadaWARNING - Do not use this equipment without a complete understanding of it’s intended purpose and function. By stepping onthis equipment the user accepts full responsibility for all risks and injury and waives any right to themselves, their heirs, their executorsor any part to hold the manufacturer or it’s representatives responsible for any direct or indirect damages whatsoever caused by useof this equipment. Only use Fitter products in a safe clear area on a flat dry surface. Children must not play on this equipmentunattended. Consult a physician before starting this or any exercise program.Fitter International Inc.3050 - 2600 Portland St. SECalgary Alberta Canada T2G 4M61-800-fitter-1 • www.fitter1.com