Exercise balls
QUADRICEPS, HAMSTRINGS & BUTTOCKS
Place the ball between your lower back and the wall. Stand with your feet hip width apart and slightly in front of you. Whilst leaning against the ball for support, bend at the knees and slowly lower yourself keeping your back parallel to the wall throughout the movement. Once your thighs are parallel with the floor stop and return to the start position.
MID & UPPER BACK, DELTS, TRICEPS
Place the ball between your lower back and the wall. Stand with your heels slightly wider than hips and toes pointing out at 45 degrees. Whilst leaning against the ball for support, bend at the knees and slowly lower yourself keeping your back parallel to the wall throughout the movement. Once your thighs are parallel with the floor stop and return to the start position.
QUADRICEPS, HAMSTRINGS & BUTTOCKS
Place the ball between your lower back and the wall. Position one foot in front of you and the other behind you with the heel raised (both feet hip width apart). Slowly lower your body down until 90 degrees is achieved in both knees. Push through the front heel to return the body to the start position.
HAMSTRING AND BUTTOCKS
Lay on your back with heels placed in the middle of the ball and arms beside you. Lift your buttocks off the floor. Roll the ball towards you by bending at the knees. Stop once our knees are directly above your hips, and then push the ball out returning it to the start position.
HAMSTRINGS, BUTTOCKS AND LOWER BACK
Position yourself with the back of your head and shoulder blades on the ball. Feet are placed on the floor with knees at 90 degrees and feet hip width apart. Slowly lower hips towards the ground stopping 2-3 cm's above the ground. Then squeeze the muscles returning to the start position.
CHEST, TRICEPS, SHOULDERS & CORE
Position your shins on the ball and hands on the floor slightly outside shoulder width. Keep your back straight (neutral spine) throughout the movement. Bending at the elbows, slowly lower your chest towards the ground stopping 2-3 cm's above it. Then press back to the start position.
BACK, QUADRICEPS, HAMSTRINGS, BUTTOCKS, CORE
Position your shins on the ball and hands on the floor slightly inside shoulder width. Keep your back straight (neutral spine) throughout the movement. Bending at the elbows, keep them close to the sides of your body as you slowly lower your chest towards the ground stopping 2-3 cm's above it. Then press back to the start position.
TRICEPS & SHOULDERS
Place hands on the ball slightly outside shoulder width and with fingers facing forward. Bending at the elbows, slowly lower your buttocks towards the floor stopping just before shoulders reach elbow level. Then squeeze the triceps to return your body back to the start position.
ABS & CORE
Place your back on the ball and have your feet on the floor hip width apart. Tilt your tailbone between your legs as you curl your upper body up slowly lifting your head and shoulders. Then slowly return to the start position.
ABS & CORE
Place your back on the ball and have your feet on the floor hip width apart. Tilt your tailbone between your legs as you curl your upper body up slowly lifting your head and shoulders. Then slowly return to the start position.
OBLIQUES & CORE
Position yourself sideways on the ball, with the ball sitting just above the hip. Legs are straight out and feet are hip width apart. Lift the upper body away from the ball crunching sideways, then return to the start position.
ABS, CORE, OBLIQUES, HIP FLEXORS, SHOULDER GIRDLE
Begin in a press up position with the tops of your feet on a Exercise ball. Keep a straight line from your shoulders to your toes. Bend your knees and roll the ball towards your torso. Then roll the ball back to the start position.
BACK, QUADRICEPS, HAMSTRINGS, BUTTOCKS, CORE
Position your shins on the ball and hands on the floor slightly inside shoulder width. Keep your back straight (neutral spine) throughout the movement. Bending at the elbows, keep them close to the sides of your body as you slowly lower your chest towards the ground stopping 2-3 cm's above it. Then press back to the start position.
UPPER, MID & LOWER BACK
Lay with your stomach and chest on the ball, and legs out straight with feet hip width apart. Lift your chest off the ball until your spine is slightly extended. Return to the start position.
