FitterFirst EXERCISE BALL User Manual

EXERCISE BALLS SHOULD ALWAYS BE USED WITH EXTREME CAUTION.
WARNING - Do not use this equipment without a complete understanding of its intended purpose and function. By using 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
A
dvanced
Sitting Challenge
Prone Flys
Pushups
Situps
Prone Ball Roll
Lateral Oblique
Back Extension
Hamstring Curl
Wall Squat
Inner Thigh Squeeze
Kneeling 4 & 2 Point
2
variations of difficulty.
U
se caution in 2 point position.
Slowly extend arm and leg.
LOWER BODY
CORE/TRUNK
UPPER BODY
GENERAL BALANCE
WARMUP
2 variations of difficulty.
Pull shoulder blades back and down.
Lift chest toward ceiling.
Thumbs up; extend back.
Brace feet for assistance.
Roll until straight hip alignment.
Squeeze knees in, standing or sitting. Keep knees behind toes.
Pull heels in until 90º at knees.
Tip pelvis forward and backward.
Pelvic Tilt
Tip pelvis side to side.
Figure 8’s
Shift weight away from straight leg.
Groin Stretch
H
old stretch for 30 seconds.
Ab Stretch
Alternate Arm & Leg
Lateral Ball Roll
Thumbs up; tongue on roof of mouth.
Hip Extension
Extend hips until straight alignment.
A warm up walk, run,
bike or similar activity
is recommended to
i
ncrease circulation.
BALL EXERCISE CHART
Fitter International Inc.
3050 - 2600 Portland St. SE
Calgary Alberta Canada T2G 4M6
1-800-fitter-1 • www.fitter1.com
Warning: Using weights in conjunction with an
exercise ball can greatly increase the risk of
injury. Fitterfirst does not recommend this activity.
Optimal chair height:
Hips should be above knees.
LESS DIFFICULT MORE DIFFICULT

FitterFirst EXERCISE BALL Specifications

General

Brand	FitterFirst
Model	EXERCISE BALL
Category	Fitness Equipment
Language	English

Summary

Warm-up Exercises

Kneeling Tilt

Tip pelvis forward and backward for core engagement.

Figure 8's

Tip pelvis to the side to engage obliques.

Brain Stretch

Shift weight away from the straight leg for balance.

Ab Stretch

Hold stretch for 30 seconds to improve flexibility.

General Balance Exercises

Sitting Challenge

Perform 2 variations of difficulty for stability.

Kneeling 4 & 2 Point

Use caution in the 2-point position for core stability.

Alternate Arm & Leg

Slowly extend opposite arm and leg for balance.

Upper Body Exercises

Pushups

Perform push-ups with 2 variations of difficulty.

Prone Flys

Pull shoulder blades back and down to strengthen back.

Core & Trunk Exercises

Situps

Lift chest toward the ceiling to work abs.

Lateral Oblique

Brace feet for assistance during side bends.

Prone Ball Roll

Roll ball until straight hip alignment is achieved.

Lower Body Exercises

Back Extension

Thumbs up, extend back to strengthen erector spinae.

Hip Extension

Extend hips until straight alignment is achieved.

Lateral Ball Roll

Thumbs up, tongue on roof of mouth for stability.

Inner Thigh Squeeze

Squeeze knees in, standing or sitting, to target adductors.

Wall Squat

Keep knees behind toes during wall squats.

Hamstring Curl

Pull heels in until 90° at knees to work hamstrings.

Exercise Ball Chairs: Versatility & Usage

Active Sitting Benefits

Alternative to chairs, improves posture, alertness, and core strength.

Kids on Ball Chairs

Fun way for kids to stay active and develop good posture.

Pregnancy Benefits

Provides comfort and dynamic pelvic movement for pregnant women.

Exercise Ball Sizing & Optimal Chair Height

Ball Size Guide

Chart matching ball size to user height for proper fit.

Optimal Chair Height

Ensure hips are above knees for ergonomic sitting.

Inflation Instructions & Safety

Inflation Procedures

Step-by-step guide for inflating the exercise ball correctly.

Proper Inflation Safety

Key advice on safe inflation levels to prevent injury.

User Warnings & Duty of Care

Important safety precautions and responsibilities for ball users.

Warranty Information

Fitter International Warranty

Details on what is covered and excluded by the manufacturer's warranty.