Usage Instructions
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RECOMMENDED SIZING GUIDELINES
When determining your proper ball size, sit with your hips on the
top center of the ball, feet on the floor and knees directly over
your ankles—your femur (thigh bone) should be parallel to the
ground. For persons of heavy proportions or with especially long
legs, a larger size ball may be more appropriate.
The following is a suggested reference chart for choosing a
properly-sized exercise ball based on your height.
MAINTENANCE AND CARE
• Clean your exercise ball using a soft cloth with mild soap and
warm water. Be sure to remove all residue before use.
• DO NOT use abrasive or chemical cleaners.
Body Height:
Recommended Ball Size:
5 ft. 0 in. to 5 ft. 5 in.
55cm
(1m 52cm – 1m 65cm)
5 ft. 5 in. to 6 ft.
65cm
(1m 65cm – 1m 83cm)
6 ft. 0 in. and over
75cm
(above 1m 83cm)
Workout Levels and Tips
The following guidelines are intended to help you exercise
at your current level of ability. For more detailed instruc-
tion, please refer to the included DVD.
Perform 2-3 sets of 12-16 repetitions per exercise accord-
ing to your level of ability. Repeat this workout 2-3 times
per week with at least 24-hours between sessions.
BASIC CRUNCH:
Allow the hips to fall into the ball. The
further you walk your heels out, the easier your crunch
will be. You can make adjustments at anytime during your
exercise.
OBLIQUE CRUNCH:
Wrap one arm around ball for stability,
keeping your hips facing upward. The further you walk your
heels out, the easier your crunch will be.
REVERSE CRUNCH:
Leaving your arms planted down on
the floor at your side makes this exercise easier.
HIP BRIDGE:
To make this exercise more challenging,
instead of leaving your arms planted down on the floor,
bring them in and cross them at the chest.
SINGLE-LEG HIP BRIDGE:
Like the Hip Bridge but much
more challenging because only one leg is used.
HAMSTRING CURL:
To make this exercise more challeng-
ing, instead of leaving your arms planted down on the
floor, bring them in and cross them at the chest.
SINGLE-LEG HAMSTRING CURL:
Like the Hamstring Curl
but much more challenging because only one leg is used.
7A
