START: Lie on back, position ball
between knees, bend legs and position
feet flat on the floor hip-width apart.
Extend arms above head on the floor
and pull abdominal muscles inward.
FINISH: Squeeze ball, slowly curl body
upward and lift upper body completely
off floor, curving back slightly forward
while keeping arms straight above head.
Keep abdominal muscles tight and feet
flat on the floor. Hold 1-2 seconds and
slowly return to start position.
START: Lie on back, position ball
between knees, bend legs and position
feet flat on the floor hip-width apart.
Extend arms above head on the floor and
pull abdominal muscles inward.
FINISH: Squeeze ball, slowly curl body
upward and lift shoulders off floor
while reaching forward with hands.
Keep abdominal muscles tight and legs
stationary. Hold 1-2 seconds and slowly
return to start position.
START: Lie on back, position ball under
tailbone with legs straight and together
above the floor. Extend arms along sides
of body on the floor and keep back
straight with shoulders on the floor.
FINISH: Keep legs lifted off floor, straighten
one leg forward while simultaneously bending
opposite leg up and back above hip. Keep
shoulders on the floor, abdominal muscles
pulled inward, and tailbone firmly on the floor.
Alternate bending and straightening of legs in
a slow, continuous manner.
FULL ROLL-UP
CRUNCH
BICYCLE
START
FINISH
START
FINISH
START
FINISH
CORE & BACK
STRENGTH BALL
EXERCISE GUIDE
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 Sponge Ball.
• Complete 1–3 sets 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 set.
—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 Sponge Ball
exercise session.
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