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
for more information on SPRI products
or to receive your SPRI catalog.
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.
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