Physio Ball WORKOUT

Repeat each exercise 12 - 15 times. All stretches should be held a minimum of 20 seconds for all fitness levels. The last two repetitions should be difficult, but attainable. Make sure to
work each side of the body equally. Remember to breathe deeply and make slow, controlled movements during your workout. Maintaining a straight spine and contracting your
abdominal muscles are vital to performing a safe and thorough workout.

Squat Hamstring Curl

Start End Start End

Place the ball between a wall and Knees should not bend forward Lie on mat with your feet on the Keep ribcage down and do not
your low back. With feet shoulder beyond toes. Return to start and ball. Knees are at 90%. Press lift onto neck. Lower hips to mat
width apart and parallel, bend the repeat. feet into ball as you lift your hips and repeat.
knees to 90°. off the floor.

Outer Thigh Inner Thigh

Start End Start End

Kneel on mat with ball at your Raise straight leg to ceiling. Stand with ball between slightly Squeeze the ball using inner
side. Lay your hip on ball with top Return to start and repeat. bent knees in front of you. thigh muscles. Repeat.
leg straight. Repeat on opposite leg.

Push Up Ab Crunch
Start End Start End

Lie stomach on ball. Walk hands
out on floor until the ball is on your
thighs. Stabilizing the torso, lower
your chest to the floor by bending
your elbows. Straighten arms as
you return to the starting position.
Sit on ball. Walk feet away from
ball until your low back is
comfortly on ball, with hips facing
the floor. Arms can be crossed on
chest or behind head for
added resistance. Bring the ribs
toward the hips as you flex the
torso. Lower back to starting
position and repeat.

Exercises have been designed by Shannon Kray of "Balanced Fitness Studio". Shannon is a BCRPA Certified Fitness Leader,
ACE Lifestyle & Weight Mgmt Consultant and Certified Pilates Mat Instructor. www.balancedfs.com
Always consult a physician before beginning any exercise regime.
The author, publisher, manufacturer and distributor disclaim any
liability from loss, injury, or damage, personal or otherwise, www.zenathletics.com
resulting from the above exercises.

© 2005 Zenzation Athletics Inc. & SCM Distributors Ltd.

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