SPRI Sponge Ball User manual

Sponge Ball
Developed by Greg Niederlander, M.S.
Exercise Instructions
• Always perform general warm-up activities prior to
performing Sponge Ball exercises.
• Perform exercises in a slow and controlled manner.
• Avoid straining or holding breath while exercising.
• Keep abdominal muscles tight while performing
exercises.
• Complete 1-3 sets of 8-12 repetitions of each
exercise selected.
• Rest approximately 30-60 seconds between each
exercise set.
• Perform every exercise through a full range of
motion.
• If unable to complete (8) exercise repetitions through
a full range of motion, increase rest time between
exercise sets.
-OR-
• If unable to achieve moderate to maximal muscular
fatigue following the completion of (12) exercise
repetitions through a full range of motion, decrease
rest time between exercise sets.
• Perform each exercise a maximum of 2-3 times per
week.
• Allow 24-48 hours of complete rest between each
Sponge Ball exercise session.
IMPORTANT!
Please read the instructions below prior to using the
Sponge Ball!
• Before each use, check the exercise area and your
clothing for sharp objects that may puncture or
damage the ball. Check the ball for gouges, holes or
deep scratches.
•Do not use the ball on abrasive surfaces.
•Avoid exposing the ball to excessive sunlight or heat.
• Do not allow the ball to come in contact with
newspaper, photocopies, or other materials printed
with black ink. The ink may permanently mark the ball.
• The ball can be cleaned with a soft cloth and warm,
soapy water. Do not use harsh, abrasive chemical
cleaners that may scratch the ball.
• The ball is not a toy. Perform only the exercises
as shown on this sheet or other SPRI® produced
instructional resources.
• Discontinue any exercise that is uncomfortable or
causes discomfort.
• Consult your physician before beginning any type of
exercise program.
Bridge
Start: Lie on back, position ball under feet and bend
legs to approximately a 90-degree angle. Position hips,
trunk, and shoulders on the oor with arms positioned
along sides of body.
Finish: Slowly lift hips and buttocks upward until
knees, hips, and shoulders are aligned. Keep back
straight and shoulders and head stationary on the oor.
Hold 1-2 seconds and return to start position.
Back Extension
Start: Lie on stomach with legs straight on the oor.
Hold ball with both hands, bend arms and position
ball on back of neck with elbows on the oor.
Finish: Slowly lift chest, shoulders, and head off oor
while squeezing shoulder blades together. Keep chin
tucked with hips, legs, and feet stationary on the oor.
Hold 1-2 seconds and return to start position.
Call our toll-free number or visit our website
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SPRI Products
1769 Northwind Blvd. Libertyville, IL 60048
800-222-7774 – www.spri.com
The leading manufacturer and
distributor of health, fitness and
wellness exercise products
SPRI Products Libertyville, Illinois 60048
SPRI is a registered trademark of SPRI Products
©2007 SPRI Products SPONGE-C / v.2009
Disclaimer: SPRI (A Gaiam Company) assumes no liability or
responsibility for accidents or injury to person or property that may
result from the improper use of this product. Be sure to consult your
health professional before beginning these exercises or any type of
exercise program.

Crunch
Start: Lie on back, position ball between
knees, bend and lift legs with lower legs
parallel to the oor, and knees directly
above hips. Extend arms along sides of
body on the oor and pull abdominal
muscles inward.
Finish: Squeeze ball, slowly curl body
upward and lift shoulders off oor
while reaching forward with hands.
Keep abdominal muscles tight and legs
stationary. Hold 1-2 seconds and slowly
return to start position.
Double Leg Circles
Start: Lie on back, place ball under tailbone, straighten legs and
position feet and knees directly above hips. Extend arms along
sides of body on the oor and keep back straight with head and
shoulders on the oor.
Finish: Slowly rotate legs
clockwise or counter-
clockwise in a circular
motion just outside
width of hips. Keep legs
straight and together
with shoulders on the
oor and abdominal
muscles pulled inward.
Hold 1-2 seconds
and alternate to
other side.
Bicycle
Start: Lie on back, position ball under tail bone with legs straight and together just
above the oor. Extend arms along sides of body on the oor and keep back straight
with shoulders on the oor.
Finish: Keep legs lifted off oor, straighten one leg forward while simultaneously
bending opposite leg up and back above hip. Keep shoulders on the oor, abdominal
muscles pulled inward, and tailbone rmly on the oor. Alternate bending and
straightening of legs in a slow, continuous manner.
Full Roll Up
Start: Lie on back, position ball between knees, bend legs and position feet at on the oor
hip width apart. Extend arms above head on the oor and pull abdominal muscles inward.
Finish: Squeeze ball, slowly curl body upward and lift upper body
completely off oor, curving back slightly forward while keeping arms
straight above head. Keep abdominal muscles tight and feet at on the oor.
Hold 1-2 seconds and slowly return to start position.
Kick In & Out
Start: Lie on back, position ball
between knees, straighten legs with
heels on the oor hip width apart.
Extend arms along sides of body on the
oor and pull abdominal muscles inward.
Finish: Bend and lift legs up and back until
lower legs are parallel to the oor with
knees just above hips; then straighten legs
upward and outward at a 30-45 degree
angle until hips, knees and feet are aligned.
Keep abdominal muscles tight and hips
stationary. Hold 1-2 seconds and slowly
return to start position in a reverse two step
process.
Single Leg Kick
Start: Lie on back with legs straight and together on the oor. Hold
ball with both hands, extend arms above head and pull abdominal
muscles inward.
Finish: Slowly lift upper body upward with arms straight overhead
while simultaneously lifting one leg up and backward, ending when
ball reach toward top of foot.1Keep back straight with opposite leg
and hips stationary on the oor. Hold 1-2 seconds and alternate legs.