Instructions

BichiBalls combine a new and easy form of jumping rope that anyone can do. It is a classic jumping exercise with the freedom and discipline of dance.

It can't be that easy, can it?

Yep. We know. Everyone says that exercise isn't fun and, if it is, then it's not doing anything for you.

BichiBalls are fun and they provide an excellent workout. They're fun because BichiBalls were developed from a time-honored tradition: combining the freedom and discipline of dance.

» The Basics
» Getting Started
» Instructions
» Print Versions

BichiBalls: The Basics

• Take your time and learn to use BichiBalls one step at a time. Develop a solid cardio fitness base.
• Cardio workouts with BichiBalls help competitive and non-competitive athletes to enhance their mind, body, and spirit.
• BichiBalls improve strength, co-ordination endurance, flexibility, rhythm, posture, attitude, and self-esteem.
• Exercising with BichiBalls increases your energy and raises your metabolism for up to eight hours.

Getting Started with BichiBalls

Important: Before beginning any exercise program, consult your physician.

• Avoid eating 2 hours before exercise.
• Drink plenty of water before you start and keep plenty nearby if you need to replenish during the workout.
• Start out with some light exercise to warm up your body.
• Then, stretch for 3-5 minutes.
• Maintain a positive attitude.

Instructions for Using BichiBalls

Start by adjusting the BichiBalls to accommodate your height.

• To do this stand straight up, feet together and hands down by your legs holding the handles so the balls are near the floor.
• Tie knots in the ropes until the balls are two inches above the ground for intermediate/advanced users and 3-4 inches above the ground for beginners.
• Always keep the rotating balls below your shoulders.

1. Beginners should start with one (1) BichiBall, using their dominant hand. Practice swinging your BichiBall without jumping.
2. Add jumping when you feel confident.
3. Keep your arms down by your side and elbows tucked in.
4. Use your hand and wrist to twirl the BichiBall.
5. When you are able to use one BichiBall successfully, add the second in the non-dominant hand.
6. Try swinging both without jumping.
7. Add jumping when you feel confident.
8. When you start jumping with your BichiBalls, remember to bend your knees to absorb the shock and keep your body straight.
9. Support yourself with your core muscles, a light flexing of the abdominal muscles.
10. Stay on the balls of your feet and land softly. Incorporate an aerobic breathing rhythm of one count on the inhale and two counts on the exhale.
11. Do not skip steps.

Helpful Suggestions

• Use music that makes you want to move to the beat. Let the music carry you.
• Try skipping, hopping, jogging or stretching while swinging BichiBalls.
• Incorporate calisthenics into the workout.
• Add dance moves and create your own routines.

Have fun!

Special Note: For a complete workout, we highly recommend combining this cardio workout with a stretching exercise such as yoga, pilates or “Classical Stretch,” a show that can be seen on Public Television (check for listings.)

Printable versions of these instructions:

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