Exercises

Stretch & warm Up

It is recommended that before starting any exercise program you warm up and thoroughly stretch your muscles.

#1 Shoulder Press

Sit in the middle of the Body Dome, back straight using your long resistance cords, starting position, arms are bent 90 degree angle, straighten arms up above head and wrists close together, release back to starting position and repeat 9 more times.

#2 Leg Extention

Sitting in the middle of the Body Dome attach your short resistance cord around the heel of your right foot. Lean your weight back on your arms comfortably shoulder width apart using right leg, bend and extends (think of your knee as a hinge) repeat this movement 14 more times and then the other leg.

#3 Swan Dive For The Back

Starting Position. Lie prone on the ball with hips pressed in to its front surface and hands underneath the shoulders placed on the back, top surface. Keep the legs long on the floor with bent knees. Inhale, lift head, neck and chest keeping the shoulders relaxed and the elbows in to the sides. Gently draw the shoulder blades together. Exhale, roll through the spine lowering the chest, neck and head back to the starting position.
From the starting position, inhale, lift head, neck and chest drawing the shoulder blades together down the back. Tuck the toes underneath and extend legs so that entire leg from hip to heel is off the floor. Continue to gently squeeze the blades together while you press back through the heels. Exhale, point the toes and slowly lower torso and legs back to the starting position.
From the starting position, inhale, lift the head, neck and chest, and extend the legs with toes tucked underneath. Then lift hands off the surface of the dome and slowly extend them to the sides keeping them in line with the shoulders. Squeeze the blades together as you reach your arms, and continue to stretch the legs, pressing back through the heels. Exhale, lower to starting position.

#4 Knee Bends

Standing on top of the Body Dome both feet securely planted in the middle gaining balance bending at the knees to a seated position about 90 degree angle and stand straight back up and repeat movement.

#5 Overhead Tricep Extention

Sit on the Body Dome with a straight spine, feet on the floor. Hug the elbows in toward the ears. As you exhale hinge from the elbows as you straighten the arms overhead. Complete 1-2 sets of 12-15 reps

Body Dome Info:

Body Dome - Exercises

Exercises