Stabilizing Leg Raise Leg Raise

Purpose - Strengthen stabilizer muscles and improve balance.

Technique - Sitting tall on the ball, feet hip width apart and arms by your side, straighten one leg to knee height and hold for 5 seconds before lowering back to the floor. Perform 10 times for each leg.

Tip - Keep your back straight and tummy muscles tight throughout this exercise.
Advanced Bridge Advanced Bridge

Purpose - Strengthen all core muscles.

Technique - Lay on the ball so your head and upper back are well supported, hands on hips. Shift your weight slowly and carefully to one foot, then raise the other foot to knee height. Hold for 5 seconds and then change legs.

Tip - If you find this exercise too difficult, simply hold the start position for up to 60 seconds without raising your feet.
Forward Roll Forward Roll

Purpose - Strengthen the deep ab muscles.

Technique - Kneel with the ball in front, hands on top of the ball. Tighten your abs and butt and slowly roll the ball forwards until your forearms are leaning on the ball. Hold for 10 seconds. Roll back into the starting position.

Tip - Your upper body should remain straight during this exercise. Arching the back takes pressure off the ab muscles and puts the lower back at risk.
Plank Tuck Plank Tuck

Purpose - Strengthen inner and outer ab muscles.

Technique - With hands on the floor and feet on the ball, assume the plank position with back straight. Tighten abs and roll the ball in by bringing your knees under your hips. Slowly roll the ball back into the plank position. Repeat for desired number of reps.

Tip - Keep your back straight, with hips in line with shoulders. Don't try this exercise if you are injured or new to exercise.

Opposite Arm and Leg raise Raise and Reach

Purpose - Back strength and balance.

Technique - Lay forward over the ball, feet and hands on the floor. Draw your belly button in and slowly raise one leg to hip height and the opposite hand to shoulder height. Hold 5 seconds and lower hand and foot. Repeat with opposite arm and leg.

Tip - Keep your neck in a neutral position throughout by looking at the floor at all times.
 

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