Mini-Stability Ball Exercise Manual
The Open BarreTM Mini Exercise Ball is used to more effectively Think about scooping your abs in pulling your belly button all the way back.
Effect of Bosu Ball Versus Swiss Ball on Core Strength in
abdominal pressure providing stability and stiffness of the body(3). Core stability exercises on and off a swiss ball(10)
Stability Ball Exercises
Jan 30 2017 Helps stretch and strengthen arms
New Study Puts the Crunch on Ineffective Ab Exercises
common abdominal exercises ranking exercise ball ranked highest—coming ... the findings of ACE's 1997 study of popular ab exercise products.
New Study Puts the Crunch on Ineffective Ab Exercises
common abdominal exercises ranking exercise ball ranked highest—coming ... the findings of ACE's 1997 study of popular ab exercise products.
Core Muscle Activation During Swiss Ball and Traditional Abdominal
in many of these Swiss ball exercises compares to core muscle recruitment in traditional abdominal exercises such as the crunch and bent-knee sit-up.
COMPARATIVE STUDY BETWEEN MAT SWISS BALL AND
KEY WORDS: Obesity Abdominal Fat
BALL EXERCISE CHART - Absolute Health Incorporated
Hold stretch for 30 seconds. Ab Stretch. Alternate Arm & Leg. 2 Levels. Lateral Ball Roll. Progression.
Exclusive ACE- sponsored research evaluates the effectiveness of
and Ab Straps as well as ab exercises including the yoga boat pose
Effectiveness of the core stabilisation exercise on floor and Swiss
Dec 8 2015 Keywords: Core muscle; abdominal muscle; Trunk muscle; Core strengthening; Swiss ball; Low Back. Pain Rehabilitation. Introduction.
[PDF] Stability Ball Exercises
or any other exercise program to determine if it is right for your needs Stability Ball Exercises Directions: Complete 8-12 repetitions each exercise
[PDF] Gym Ball Exercise Guide PDF - Core Balance
Using a gym ball for ab crunches tones sculpts and strengthens your abdominals far more effectively than doing them on an exercise mat 1 Start by sitting on
[PDF] Ball Exercise Chart Absolute Health Incorporated
Achieve greater overall fitness by stretching and strengthening on the Exercise Ball • Improves balance and coordination • Enhances strength and flexibility
[PDF] STABILITY BALL EXERCISES - Publizon
A comprehensive reference book for stability ball exercises free weights ABS stability balls are recommended: ABS balls do not burst when punctured
[PDF] Stability Ball Workout
1 Begin by kneeling on the floor in front of stability ball and lie face down so that the ball is at your upper abdominal region Your head
[PDF] Stability Ball Exercises By Lincoln Bryden
Stability ball exercises require constant activation of the core muscles which translates to a more functional core as well as sculpted abdominal and back
[PDF] Basic Ball Exercise Manual Train your Core
Strengthening core stability on the ball is about training the brain and body muscles the deep abdominal muscles and the muscles of the pelvic floor
Exercise ball routine for beginners PDF printable challenge
Even just sitting on an exercise ball has a training effect on the abs as the core stabilising muscles have to work to compensate for the instability of
[PDF] Mini Stability Ball - Exercise guide - Merrithew
Ab Prep Side Stretch Targets: Abdominals Starting position: Leaning back against Mini Stability Ball with ball at mid-back Spine in a neutral
Are stability balls good for abs?
Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. You can do many core-strength exercises with a fitness ball.- Only use the equipment for a maximum of 20 minutes and alternate between an ergonomic office chair. Focus on pulling the tummy button in to keep the ball stable and keep feet flat on the floor. Make sure you purchase a ball with anti-burst technology.
How to get the best results
from your Gym Ball To help you get the best use out of your new Core Balance Gym Ball we have written this e-Book with tips on how to care for your product and exercises you can perform using the ball. 1Please read these instructions prior to use.
Gym Balls are an exercise aid and must always be used with correct technique. Always consult your doctor prior to commencing any new exercise programme. Please do not use this item or these exercises as a substitute for any exercise, treatment, dietary regime, or rehabilitation which has been prescribed by a doctor. If you experience discomfort or unusual pain while using Core Balance items, or while following Core Balance exercise guides, stop the activity immediately. The information contained within this document are not medical guidelines but for educational purposes only. Core Balance cannot be held liable for user's safety when using a Gym Ball. 2Product Specific Safety
Before use, ensure that the Gym Ball is in a safe operating condition. Inspect it for any signs of wear and tear. If damage is apparent, do not use the item.Do not attempt to repair any damages.
Do's and Don'ts of Using a Gym Ball
Do check the surrounding area for objects which could puncture the gym ball or cause injury if you lose your balance. Do use the gym ball in a large, open area such as the centre of a room.Do use the gym ball on a dry, flat
surface.Don't over-inflate the gym ball.
Deflating it slightly makes it
easier to use.Don't stand on the gym ball or
attempt to stand on it. 3About the Gym Ball
Gym balls are large inflatable balls which can be easily incorporated into your daily workout routine. Their size makes them very unstable to sit, lie or lean on, which requires constant engagement of your core muscles to keep you balanced. As well as developing your core strength and balance, they're a fantastic way to improve your posture and flexibility.How to inflate your Gym Ball
1.Wrap the measuring tape around
the ball with the holes overlapping the air hole. 2.Insert the pump nozzle through both
ends of the measuring tape into the air hole of the ball. Inflate the ball with the hand pump to approach the size of full inflation.NOTE: Do not fully inflate your ball at
this stage - leave it 10cm less than its maximum diameter. Remove pump and insert plug into air hole. Leave for24 hours to allow the ball to stretch.
3. Resume inflating the ball until the measuring tape fits around the circumference of the ball indicating that it is full inflated. 4. Remove the pump and insert the plug into the air hole. 4Exercises
The following exercises have been chosen because they demonstrate the versatility of gym balls and the many ways you can use them to target different muscle groups.30-Minute Sit
Yes, this exercise is as simple as it sounds. The subtle yet constant engagement of your core makes it an easy and effective way to improve your balance, posture and flexibility. 1. Sit on the centre of the ball with your feet flat on the floor. 2.Remain seated for 30 minutes.
3. Once you feel comfortable sitting on the ball, try lifting one foot off the floor and holding it there for a few seconds, before doing the same with the other foot. 4. Once you have got comfortable lifting one foot at a time, try balancing on the ball with both feet off the floor. 5Push Ups
Push ups are a great way to build upper body strength and work your triceps, pecs and shoulders. Performing them with a gym ball will give your core an extra boost. 1. Kneel down so that you're facing the gym ball and place your hands on top of it. 2. Slowly roll yourself forward onto the gym ball so that the lower half of your body is resting on top of it. Place your hands on the floor to support your upper body weight. 3. Ensure that your palms are flat on the floor, your legs are straight and the gym ball is positioned directly underneath your shins. 4. Bend your elbows and bring your upper body down, just as you would with a conventional push up. The key is to keep your lower body as balanced as possible. 6 5. Once your elbows are at a 90-degree angle, hold your position for a second or two without moving. Push yourself back up to your starting position to finish. 6. Start by doing 5-10 reps, before progressing to 10-20 reps as your ability improves. 7Hamstring Curls
Strengthen and tone your upper thighs and lower legs whilst developing your core strength and balance. 1. Lie flat on the floor with your arms extended alongside you and the back of your calves positioned on the ball. 2. Lift your glutes off the floor by driving your hips as high as possible. 3. With your shoulders flat on the floor, slowly pull the ball towards you with your feet so that your feet are on top of the ball and your knees are bent at a 90-degree angle. 8 4. Push the ball back out so that it's positioned beneath your calves again. 5. Start by doing 5-10 reps, before progressing to 10-20 reps as your ability improves. 9Supine Leg Twists
As well as developing your core, this exercise works your spinal flexors and rotators, including the front abdominal wall and obliques, to improve your flexibility. 1. Lie flat on the floor with your arms extended alongside you. 2. Place your legs flat on the floor on either side of the ball. 3. Gently squeeze your legs to grip the ball and then raise it about30cm off the ground.
10 4. Slowly twist your legs so that your right leg is positioned towards the front of the ball and your left leg is positioned towards the back. 5. Pause at the end of the twist, then twist again so your legs are reversed. 6. Start by doing 5-10 reps, before progressing to 10-20 reps as your ability improves. 11Gym Ball Crunches
Using a gym ball for ab crunches tones, sculpts and strengthens your abdominals far more effectively than doing them on an exercise mat. 1. Start by sitting on the ball with your feet flat on the floor and shoulder width apart. 2. Slowly roll out so that the gym ball is positioned under your hips and lower back. 3. Place your hands behind your head for support with your elbows pointing to the sides. 4. Crunch your torso towards your knees, raising your chest upwards. Pause when the middle of your back loses contact with the ball to avoid flexing your back too far. 12 5. Return to the starting position and then repeat. Do 5-10 reps, before progressing to 10-20 reps as your ability improves.Thank You
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