CORE BALANCE Gym Ball User manual

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.

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Please 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.

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Product 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.

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About 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 for
24 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.

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Exercises
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.

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Push 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.

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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.

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Hamstring 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.

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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.

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Supine 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 about
30cm off the ground.

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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.

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Gym 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.

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5. Return to the starting position and then repeat. Do 5-10 reps,
before progressing to 10-20 reps as your ability improves.

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