The beauty for us personal trainers and gym bunnies is that this relatively inexpensive piece of kit challenges your core at all times, helping you stabilise and strengthen those deep essential inner-regions by using balance.

 

First ensure you select the right ball size for your height and ensure that the ball and surface area is safe. Here’s a guide..

 

BALL SIZE
Your height	Ball height
< 160cm	Junior 45cm
160 - 175cm	Small 55cm
175 - 195cm	Medium 65cm
195cm +	Large 75cm

 

Let’s have FUN!!

PLANK: Muscles worked - Abs & Erector spinae

• Start by placing your forearms on your SB. Elbows should be placed so that your arms and torso form a 90-degree angle, and your body should form a straight line from your shoulders to your ankles
• Brace your core by contracting your abs and squeeze your glutes
• Hold this position while breathing deeply to the required time.

  

SIDE BEND: Muscles worked - Oblique’s, Erector Spinae, Quadratus Lumborum

• Sit with hip on the ball just below half-way top and middle of ball then with leg further away from wall near upright (for added support) and take other leg behind wedged to the ground and wall
• Let body fall over the ball with body facing forward, hands by side of head slowly raise body to upright position, pause
• Keeping the hips and legs still, bend the torso over back to the start
• Ensure you keep a good posture throughout this exercise.

        

HYPER EXTENSION: Muscles worked-Erector Spinae, Multifidus

• Start in the position shown in photo with feet secured
• Extend up through the hips to a parallel position, then pause
• Perform this slowly and return to the starting position under control.

        

Try these exercises as they will spice up your current programme as well as giving your core a challenge. In the next issue, I’ll show you how to jab, hook and upper cut with our boxing fit feature.

 

Remember: Personal health and fitness programmes are now available on your iphone or any smart phone with video exercise and dietary explanation. Just go to www.activelifefic.com and click the flashing icon for a free demo.