EXCALIBUR FT105B Fox Sports Core Stability Ball - Manual (Page 2)

B
EGINNERS
It is recommended that you start light and
gradually work your way into more intense
workouts. Learn and master each of the 3 Basic
Positions before moving on to the workouts
listed in this guide.
If the recommended number of repititions for
each exercise is too much for you, lower the
amount you do.
B
ASIC
P
OSITIONS
Sitting
Sit on the ball as you would a chair and try to e ball as you would a chair e ball as you would a chair
maintain proper posture. Learn to control your
balance on the ball.
Laying - Back
Lay on your back on the ball with your legs bent
at the knees and feet on the ground for support.
Laying - Facedown
Lay on your stomach on the ball with your hands
on the fl oor in front of you. on the fl oor in front of on the fl oor in front of
W
EEKLY
R
OUTINE
For most people, it is recommended that you
work out 2 or 3 times per week with days in
between to rest your muscles.
S
TRETCHING
It is important to stretch your muscles before
performing any physical activity including the
exercises described in this guide.
E
XERCISES
Sitting Circles
1. Sit down on the ball.
2. Stretch your arms out to the side and
slowly make a circle against the ball by
moving your hips in a circular motion.
Reps: 15 circles in each direction.
Chest Press
1. Lay on the ball with your legs bent and feet on
the ground to help give you support.
2. Reach up toward the ceiling with both hands,
sitting up slightly to work your abdominal
muscles.
Reps: 2 sets of 15 with 20 seconds of rest in
between.
Single Chest Press
1. Lay on the ball with your legs bent and feet on
the ground to help give you support.
2. Reach toward the ceiling with one hand,
angling it slightly toward the opposite side of
your body.
Reps: 2 sets of 15 on each side with 20 seconds
rest in between.
Twis TT t
1. Lay on the ball with your legs bent and feet on
the ground to help give you support.
2. Stretch your arms and hands out so that the
tips of your fi ngers are touching, then
slowly turn your body to the side and return to
the original position.
Reps: 2 sets of 15 on each side with 20 seconds
rest in between.
The workouts listed in this guide are guidelines. Please see a training professional for advice
on performing these activities safely and correctly. Excalibur Electronics and FOX are not
responsible for injuries that may be caused from performing these activities incorrectly.