Shoulder, Trunk and Adductor Exercise

Position your shins on the top of the Swiss Ball with your hands on the floor. Slowly roll the ball round to your right, then over to the left.

Photo: shoulder, trunk and adductor exercise     Photo: shoulder, trunk and adductor exercise

Hamstring Exercises

Lie on your back with your heels on top of the Swiss Ball. Dig your heels into the ball and lift your pelvis up. Hold for 4 seconds.

Photo: hamstring exercise     Photo: hamstring exercise

Hip Flexor, Hamstring and Gluteal Exercise

Lie on your back with your heels on the Swiss Ball. Arms across chest. Lift up your pelvis and hold. Lift up alternate legs and hold for 4 seconds.

Photo: hip flexor exercise     Photo: hip flexor exercise

Hamstring and Gluteal Exercise

With your knees and ankles 15cm apart, balance with your back on the Swiss Ball. Your knees should be at 90 degrees. Tighten your bottom and push your pelvis up. Raise your alternate legs to horizontal and hold for 4 seconds.

Photo: hamstring and gluteal exercise     Photo: hamstring and gluteal exercise

Sit Ups

Sit with the small of your back on the Swiss Ball and with a medicine ball between your knees. Fold your arms across your chest and slowly sit up.

Photo: sit ups exercise

Trunk and Gluteal Exercise

Balance with your back on the Swiss Ball, your pelvis pushed up and your knees at 90 degrees. Hold the medicine ball out with your arms straight above you. Keep your pelvis pushed up and rotate the medicine ball slowly to the left then to the right. Keep your arms straight.

Photo: trunk and gluteal exercise     Photo: trunk and gluteal exercise

Trunk Exercise

Sit on the Swiss Ball and balance with your feet off the ground. How long can you balance before touching the ground?

Photo: trunk exercise


Stage 4: Core Strengthening Exercises   Arm Circuit Exercises