EXCALIBUR FT105B Fox Sports Core Stability Ball - Manual (Page 3)

Classic Sit-Up -U -U
1. Lay on the ball with your legs bent and feet on
the ground to help give you support.
2. With your hands behind your head use your
abdominal muscles to sit up roughly 6 to 10
inches then lay back down.
Reps: 3 sets of 15 and hold for 3-5 seconds. rest
20 seconds between sets.
Classic Oblique
1. Lay on your side on the ball with your legs
bent and feet on the ground to help give
you support.
2. Maintain a straight position then slowly lift at
the waist to the side.
Reps: 2 sets of 15 on each side with 20 seconds
of rest between sets.
Lift
1. Lay on the ball with your legs bent and feet on
the ground to help give you support.
2, Hold a light weight with both hands,
stretching your back over your head.
3. Sit up, with the weight now at eye level.
Reps: 2 sets of 15 with 20 seconds rest in
between sets.
Lift & Twist
1. Lay on the ball with your legs bent and feet on
the ground to help give you support.
2, Hold a light weight with both hands, stretching
your back over your head.
3. Sit up, with the weight now at eye level.
4. Turn your body to one side, lowing the weight
to knee level.
Reps: 2 sets of 15 on each side with 20 seconds
of rest between sets.
Hip Roll
1. Lay on the fl oor, fl at on your back with your
legs bent over the ball at the knees.
2. Slowly roll the ball to one side then back to
your starting position.
Reps: 2 sets of 15 on each side with 20 seconds
of rest in between sets.
Flying Man
1. Lay on your stomach on the ball with both
hands on the ground in front of you for
support and yo rtrt ur legs straight out as if
you were swimming.
2. Reach out with one hand at a time, stretching
and raising your arm as much as you can.
Reps: 2 sets of 15 with each arm with 20 seconds
of rest in between sets.
Stiff as a Board
1. Rest your elbows on the toning ball and stretch
out your legs with the tips of your toes on the
ground.
2. Keep your body as stiff as you can while you
hold this position.
Reps: 2 sets of 1 minute with 20 seconds of rest
in between sets.
Ball Lift
1. Lay on the ground, fl at on your back with the
ball between your legs closer to your ankles.
2. Grab the ball with your legs and lift it into the
air and begin to push it up and down.
Reps: 2 sets of 15 with 20 seconds of rest in
between sets.
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.