Workout Levels and Tips
BACK HYPER EXTENSION:
For an easier exercise, do not lift
as far up when lifting your back.
REVERSE HYPER EXTENSION:
For an easier exercise, do
not lift as far up when lifting your legs.
PUSH UP:
For the beginner exercise, place the ball up
around your thighs. To increase the challenge, place the ball
further out on your legs. However, do not sacrifice form for
the advanced exercise—keep your body in a straight line.
TUCK:
This is an advanced exercise—for a more intermedi-
ate exercise, do not tuck your legs as far forward.
PIKE:
This is an advanced exercise—for a more intermedi-
ate exercise, do not raise your pelvis as high.
LUNGE BACK:
To make this exercise more challenging, you
may lunge further back. However, do not sacrifice form—be
sure the knee of your front leg tracks over the ball of your
foot, not allowing it to move too far forward over your toes.
• Never sacrifice proper form.
• Breathe. Your muscles need oxygen. Inhale when the
muscle lengthens, exhale upon exertion.
• Discontinue if you feel undue pain.
• Start with the easier option of the exercises then build up
to the more advanced alternatives with time.
• Listen to your body and take breaks when needed
• Stretch upon completion.
8A
STABILITY BALL
Training Manual
1
Basic Crunch
Finish
Start