Welcome to the world of Carnegie Fitness.
We would like to thank you for buying our product and hope that together we can work
to our goal of making you look better and feel better.
Carnegie Fitness is a unique synergy of Eastern and Western thought.
From the East we have looked to the ancient arts of yoga and Tai Chi.
From the West we have looked to Pilates.
The result of this is a fitness program that encompasses core strength, balance training,
flexibility, aerobic fitness, health and nutrition.
Develop your core strength and control.
Increase your flexibility and suppleness.
Work your upper and lower body.
What's in the box?
You will find a full size Carnegie training poster.
This user friendly poster shows each exercise, clearly pointing out which muscle groups are
being targeted.
It also includes pointers and tips.
Place this near you while you are exercising.
The Carnegie Health and Fitness Guide.
This guide outlines the three principles of Carnegie Fitness that will help you to look
better and feel better.
Additionally, we have included the Carnegie Promise.
A simple promise to yourself to follow our three Carnegie principles for 30 days.
This guide has a wealth of information.
Please take the time to read it.
There is more information and many more exercises on our website at www.carnegiefitness.com.
There is a plug inserted.
You must remove it before you can pump up the ball.
This may take some time.
Pump up the ball until it is fully round.
You should be able to push your finger a few inches into the surface of the ball.
Training Tips.
You will notice that throughout our video we have not suggested how many repetitions
you should do.
This decision is to be made by your body.
If this is the first time you have used one of these stability balls, we suggest you spend
some time getting used to moving on the ball before you do these exercises.
Sitting Ball.
This first exercise has been designed to let you settle yourself.
Feel the day's stress pass away as you breathe deep down into your core.
Place your hands over your core and feel your breathing.
Try to find stillness on the ball as you empty your mind.
Rocking Chair.
Now that we are relaxed, we can begin our balance training.
This exercise will warm up your legs and core muscles.
The rocking motion will help you to get familiar with the maxi ball.
Don't try to do too much at first.
Just keep the motion smooth and controlled.
The Duck.
The aim of this exercise is to tone down the sides of the body.
Lift your arms up at shoulder height and simply move from side to side.
Use your entire body to complete the motion.
This will also improve your balance when doing lateral movements on the ball.
Ripples.
In this exercise, the motion is circular.
Hold your arms in a circle and remember to breathe deeply.
You can also make ripples in increasing or decreasing size.
All these exercises will strengthen your lower back.
Be careful not to overdo it as you may be using muscles that you have not used for some
time.
Sweeping Clouds.
Our aim here is to stretch and strengthen our lower back.
Let the ball be still as you sweep from side to side.
Slow and controlled movement is our goal.
Be aware of your motion and your breathing.
Rotating Waves.
This exercise has been designed to strengthen all the muscles used in breathing.
Breathe in as you bring your hands to your chest and breathe out as you expand to the
sides.
Let your whole rib cage expand and contract as you do this exercise.
Focus your mind on your breathing and motion.
Pyramids.
This exercise will both stretch and tone your body.
Place your feet stretched out in front of you with your knees slightly bent.
From the starting position, breathe in and then stretch down to one side as you exhale.
Then rise from this position and repeat the motion to the centre and then the other side.
Shooting Stars.
This exercise will tone and strengthen the back and stomach.
Try to relax as you follow this motion and let the ball help you.
As in the last exercise, we are going to the sides and middle to target more muscle groups.
The Bear.
This exercise is going to work and stretch your spine and legs.
Lie on the ball and then use your feet to roll backwards and forwards.
Hold your hands over your core and be aware of your breathing.
Only do as much as you can.
Gathering Clouds.
Lie back on the ball and settle yourself.
This is another breathing exercise.
The motion is a reverse breaststroke movement.
Correct deep breathing once a day will do wonders for your general well-being.
Orbits.
Lie on the floor with your legs crossed as shown.
Now hold the ball with your elbows slightly bent and move it around in circles.
You can also try from side to side or backwards and forwards.
This will strengthen the arms and shoulders.
Rolling Stones.
This exercise will target your lower core and legs.
When you are comfortable, roll the ball towards you.
Lie with your arms spread out to the sides and your heels on the ball.
Breathe in as you roll the ball towards your body and breathe out as you roll the ball
away.
Rising Planets.
Stay in the same position but hold the ball with your feet.
Slowly raise the ball up with your legs before lowering it.
Breathe in as you raise the ball and out as you lower it.
The Cobra.
Sit over the ball on all fours and then when you are ready roll into the Cobra.
This is not as easy as it looks but will give you a good deep spinal stretch.
Be careful to keep your balance as you roll in and out of the Cobra.
As you get better at this, increase the stretch by pushing your waist down into the ball.
The Starfish.
This exercise will stretch your whole body and help you to relax further.
Lie on the ball spread eagle as shown.
Make sure you breathe fully as you sink into the ball.
Be aware of your entire body as you maintain this posture for a few minutes.
If you can follow this simple guide every day for just 10 minutes, you will be well
on your way to looking better and feeling better.