Medicine Ball - Exercises

INSTRUCTIONS:

Before you begin, imitate all exercises WITHOUT product until performing movements with confidence.
Begin exercise with product. Perform 1-2 sets of 10 to 15 repetitions during each exercise session. Rest approximately 30-60 seconds between sets.
If unable to perform 10 or 15 repetitions, start with less repetitions and slowly work your way up to desired goal.
If unable to achieve maximum muscular fatigue following the performance of (15) repetitions, cautiously add more repetitions to your sets or select a Bally product that provides a greater amount of resistance.

Stand in an upright position with feet shoulder width apart. Hold Medicine Ball with both hands firmly against chest.

Twist torso in either direction at 45 degrees. Hold form for one second and repeat movement. 10-15 Repetitions recommended.

Lie down on the floor with knees bent. The Medicine Ball should be held firmly against the chest with both hands.

Commence a standard crunch by lifting upper torso off the ground with chin erect. Hold form for one second and descend to starting position, allowing a half an inch cushion between the shoulder blades and the floor. 10-15 Repetitions recommended.

Stand or sit in an upright position. Hold the Medicine Ball directly behind the head with both hands.

Extend arms laterally until arms are fully extended. Flex triceps and hold form for one second and return to starting position. 10-15 Repetitions recommended.

Stand in an upright position with feet shoulder width apart. Hold the Medicine Ball laterally with arms fully extended.

Squat down, hold form for one second and repeat movement. 10-15 Repetitions recommended.

Stand in an upright position. Hold the Medicine Ball down by the waistline with arms fully extended.

Raise Medicine Ball laterally (maintaining full extension of arms) until ball is level with shoulders. Hold form for one second and return to starting position. 10-15 Repetitions recommended.

Stand in an upright position against a smooth wall (body needs to be able to slide up and down wall). Feet should be shoulder width apart, approximately one foot in front of the wall.

Hold the Medicine Ball laterally with arms fully extended. Slide down the wall until legs are set at a 90-degree position. Hold form for one second and return to starting position. 15-20 Repetitions recommended.