START: Lie on back, position ball under
feet and bend legs to approximately a
90-degree angle. Position hips, trunk,
and shoulders on the floor with arms
positioned along sides of body.
FINISH: Slowly lift hips and buttocks
upward until knees, hips, and shoulders
are aligned. Keep back straight and
shoulders and head stationary on the
floor. Hold 1-2 seconds and return to
start position.
START: Lie on back with legs straight and
together on the floor. Hold ball with both
hands, extend arms above head and pull
abdominal muscles inward.
FINISH: Slowly lift upper body upward
with arms straight overhead while
simultaneously lifting one leg up and
backward, ending when ball reaches
toward top of foot. Keep back straight with
opposite leg and hips stationary on the
floor. Hold 1-2 seconds and alternate legs.
START: Lie on back, place ball under
tailbone, straighten legs and position feet
and knees directly above hips. Extend
arms along sides of body on the floor
and keep back straight with head and
shoulders on the floor.
FINISH: Slowly rotate legs clockwise or
counter-clockwise in a circular motion
just outside width of hips. Keep legs
straight and together with shoulders on
the floor and abdominal muscles pulled
inward. Hold 1-2 seconds and alternate
to other side.
BRIDGE
SINGLE KICK
DOUBLE LEG CIRCLES
START
FINISH
START
FINISH
START
FINISH
©2016 Gaiam and the “Flower of Life” logo design are registered trademarks and Wellbeing is a trademark of Gaiam Americas, Inc. or its subsidiaries. Manufactured and distributed
by Gaiam Americas, Inc., Louisville, CO 80027-2452. |
MADE IN CHINA |
SKU 05-62104GUIDE
CORE & BACK
STRENGTH BALL
EXERCISE GUIDE
05-62104_GA_WELL_CoreBackStrengthBall_GUIDE.indd 2
1/19/16 8:11 AM
