GoFit Stability Ball Instruction Manual
- June 11, 2024
- GoFit
Table of Contents
Stability Ball
Instruction Manual
Inflation Instructions
SCAN HERE for GoFit Foot Pump Tutorialhttps://flowcode.com/p/ONfEfAaZb
Foot Pump (Blue and Yellow)
- Place the blue hose on blue opening of the pump.
- Attach white adaptor tip to hose.
- Insert tip into opening of ball, Press with foot on “accordion” style pump until inflated.
- Insert white ball plug into ball to keep air from escaping (wait 24 hours before use).
Deflation
- Place prongs of ball plug remover on both sides of the plug and lift the back of the plug remover up.
- Simply remove the plug and press on ball to help let the air out until it is deflated.
Measuring Ball Inflation
-
After the ball is inflated, measure the circumference to ensure correct ball dimension.
Note: The included measuring tape is referencing the circumference of the ball, not the diameter. -
The ball should not be inflated greater than the size specification for your ball’s maximum inflation size.
When measured around the center of the ball, the circumference should be as
follows:
Ball Measurement Chart
| Diameter: | Circumference: (around center of ball) |
|---|---|
| 55cm ball (22 inches) | 172cm (68 inches) |
| 65cm ball (26 inches) | 204cm (80 inches) |
| 75cm ball (30 inches) | 235cm (92 inches) |
DO NOT use the ball if it is over inflated or expanded to a size greater than the correct size.
MAINTENANCE AND CARE
- Clean your exercise ball using a soft cloth with mild soap and warm water. Be sure to remove all residue before use.
- DO NOT use abrasive or chemical cleaners.
©2023 GoFit, LLC. Tulsa, OK Made In China. Log on to
www.gofit.net for more details and product
information.
GoFit reserves the right to modify the product or content without notice.
WARNING: Exercise programs of any kind present an inherent danger to the
participant. Serious or fatal injury can occur. Consult your doctor before
beginning any exercise program. All GoFit equipment is intended to be used by
adults only in the manner shown/illustrated/ described. Anyone under the age
of 18 should have adult supervision. Always read and follow all warnings and
information (if included). Always use proper techniques and common sense when
exercising. Always check your equipment thoroughly for any sign of defect. If
any defect is found, discontinue use immediately and contact GoFit for further
assistance. This product is not intended for commercial use.
Perfect for Developing Core Strength and Stability
Thank you for your GoFit purchase. We strive to be your one source for
superior, innovative, home-fitness products at a great value. For other GoFit
products go to www.gofit.net to see our entire product
line and full FREE workout library! Train. Recover. Repeat. GoFit!
Check out our FREE Video Workout Library for Stability Ball & Core Workouts!
https://flowcode.com/p/ONfE0eOiC
About your GoFit Stability Ball
The GoFit Stability Ball is a fun, yet challenging way to stretch, tone and
tighten your body. What makes the GoFit Ball so challenging? Unlike training
on a stable, flat surface, the ball is a round, unstable surface, you not only
train the primary muscle groups, but also the smaller stabilizing muscles as
well. The stabilizing muscles are small, yet very important muscle groups
primarily used for balance, alignment and posture.
Wall Squats >
(Targeted Areas Butt
and Thighs) Stand with the ball pressed between your lower back and the wall.
While keeping the ball in place, walk your feet about two steps out. Extend
your arms in front of you for balance. Bend your knees and squat allowing the
ball to roll up your back, pause when your thighs are parallel to the floor
and then return to start. Repeat.
Push Ups >
(Targeted Area Chest
and Triceps) – Lie on the ball with your thighs supported by the top of the
ball and hands on the floor shoulder width apart. Make sure your shoulders are
over your wrists. Slowly bend your elbows and lower your upper body to the
floor. Pause and then push pack up. Note: Moving the ball back towards the
feet will increase the level of difficulty.
Bridge Curl >
(Target Area Hamstrings
and Butt) Lie on your back with your arms by your side and the ball under your
ankles and calves. Raise your hips and rear off of the ground so that your
body is aligned at an angle with the floor. Bend your knees to roll the ball
onto your feet and toward your butt. Extend your legs back to the starting
position and repeat.
Back Extensions >
(Targeted Area Lower
Back) Kneel on the floor and rest your torso on the exercise ball. Place your
hands behind your head. Contract your abdominals. Exhale as you use your
lower-back muscles to lift your torso. Lift just enough until you feel the
lower back muscles contract. Inhale as you slowly return to the starting
position.
Scissors >
(Targeted Area Lower
Abs) Lie on back with legs raised, hold ball between shins. While keeping legs
straight, scissor legs so right leg is on top and then scissor so left leg is
on top. Right leg, left leg equals one rep.