Exercise 1: Swiss ball plank
Start this exercise with the ball under your thighs (A).
Hold the plank position as long as you can. Keep your spine and legs straight throughout your plank so your core stays activated. Readjust your weight if you feel the ball rolling around, and try to keep your body as still as possible. Keep your legs straight so they’re in line with your shoulders. Hold the plank for 30 seconds when you first start, and increase the time as you start to feel more comfortable.
If you want to make your plank harder, position the ball so it’s closer to your feet (B).
Position the ball under your knees (under your shins for maximum effect). Remember to breathe consistently throughout your exercise, and try not to hold your breath.
Exercise 2: Swiss ball jack-knife
Once you are comfortable with Swiss ball planks, move up to this exercise
Start this exercise with the ball under your shins and legs straight.
Bend your knees to roll the ball toward you . While your feet are on the ball, bend your knees and tuck them close to your chest. Tuck in your lower abs and avoid arching your back. Bend your elbows a little if you need more support. Hold the position for a couple of seconds before straightening your legs and relaxing again. Keep your upper body still. Do three sets of five repetitions., and rest between each set. Build up to three sets of 10 repetitions over time to build your core strength.
Exercise 3: Roller balance
Sit on a foam roller and try to balance. Start with arms still, then try with arms rotating as if paddling a kayak or similar. Try for 30 seconds and repeat three times.
Thinking about joining an exercise class? Check out the Focus Health classes here.
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