Turn the ball so the plug faces the ceiling and keep it in this position so the sand stays at the bottom while the ball deflates. Avoid forcing the air out by squeezing, sitting on it or rolling while lying on top because you could lose the sand. Allow the ball to sit, undisturbed and deflate naturally.
2016-02-14 · Tighten Up Your Tush With 3 Exercise-Ball Moves.. Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins.
Inflate your exercise ball to its proper size. If you purchase a 55 cm ball, you should inflate it to a diameter of 55 cm. Make a pencil mark on a wall at the height your ball should be: 55, 65 or 75 cm. Inflate the ball until its top is level with the mark. Do not over-inflate your ball, because it may burst.
Any type of air pump can be used to inflate your exercise ball. Air mattress pumps, vacuum cleaners in reverse and air compressors are the most effective. Hand held pumps may be used but are less effective. Do not inflate your ball if it is below 20 degrees Celsius.
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Hold the ball out in front of you with your feet hip-distance apart. (A) With arms straight, bring the ball down to your thighs. (B) Bend your elbows and curl the ball up to eye level. (C) Press the ball up at a 45-degree angle until your arms are fully extended. Return to the starting position. Repeat 15 times.
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Get your heart pumping and release that inner child all at once. For this blood-pumping move, sit tall on the ball with abs engaged and feet firmly on the floor. Lift knees up and down to bounce as.
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Step-by-step visual guidance for those who purchased our Gold’s Gym exercise balls. For further assistance, refer to the instruction manual that’s included in the kit or contact Stamina Customer.
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