HTML Preview Ball Exercise Chart page number 1.
WARNING - Do not use this equipment without a complete understanding of it’s intended purpose and function. By stepping on
this equipment the user accepts full responsibility for all risks and injury and waives any right to themselves, their heirs, their executors
or any part to hold the manufacturer or it’s representatives responsible for any direct or indirect damages whatsoever caused by use
of this equipment. Only use Fitter products in a safe clear area on a flat dry surface. Children must not play on this equipment
unattended. Consult a physician before starting this or any exercise program.
Printed In Canada
Beginner
Intermediate
Advanced
Sitting Challenge 2 Levels
Prone Flys ProgressionDumbells ProgressionPushups 2 Levels
Situps Progression
Prone Ball Roll ProgressionLateral Oblique Progression
Back Extension Progression
Hamstring Curl ProgressionWall Squat ProgressionInner Thigh Squeeze 2 Levels
Kneeling 4 & 2 Point 2 Levels
2 Variations of difficulty. Use caution in 2 point position. Slowly extend arm and leg.
LOWER BODY CORE/TRUNK
UPPER BODY
GENERAL BALANCE WARMUP
LESS DIFFICULT MORE DIFFICULT
2 variations of difficulty.
Keep neck, back and hips aligned. Pull shoulder blades back and down.
Lift chest toward ceiling.
Thumbs up; extend back.
Brace feet against partner or wall for assistance. Roll until straight hip alignment.
Squeeze knees in. Standing or sitting. Keep knees behind toes. Pull heels in until 90º at knees.
Sit upright with your
hips slightly higher
than your knees. Do
not slouch or slump.
Hip
Knee
Diameter
Tip pelvis forward and backward.
Pelvic Tilt
Tip pelvis side to side.
Figure 8’s
Shift weight away from straight leg.
Groin Stretch
Hold stretch for 30 seconds.
Ab Stretch
Alternate Arm & Leg 2 Levels
Lateral Ball Roll Progression
Thumbs up; tongue on roof of mouth.
Hip Extension 2 Levels
Extend hips until straight alignment.
1. Read the label on your Exercise Ball to
confirm the ball size. eg. 65 cm (25”).
2. Locate the ball plug and inflation adapter.
3. Slowly inflate the Exercise Ball to 10 cm
(4”) less than its maximum diameter
eg. 55 cm (21”) for a 65 cm (25”) ball.
4. Re-insert the plug and do not use your
Exercise Ball for 24 hours.
5. After 24 hours, complete the inflation of the
Exercise Ball to your correct sitting height.
6. Wait another 24 hours before using the
Exercise Ball for the first time.
Note: If you have purchased the correct ball
size for your height and weight, you should
never need to inflate your Exercise Ball to
greater than 95% of the maximum diameter.
Ball Inflation
A warm up walk, run,
bike or similar activity
is recommended to
increase circulation.
BALL EXERCISE CHART
Fitter International Inc.
3050 - 2600 Portland St. SE
Calgary Alberta Canada T2G 4M6
1-800-fitter-1 • www.fitter1.com