Lunges

Standing feet 20cm apart. Lunge forward, alternate left and right.

Photo: lunge exercise     Photo: lunge exercise

Abductor Exercise

Lie on an exercise mat and k eep your toes pointing to the floor. Raise your ‘top' leg and hold for 2 seconds. After each set roll over and do the other leg.

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Adductor Exercise

Raise your ‘bottom' leg and hold up for 2 seconds. After each set roll over and do the other leg.

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Quadriceps Exercise

Rest your back against the Swiss Ballwith your knees bent. Push back and straighten your knees.

Photo: quadriceps exercise     Photo: quadriceps 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, hamstring, gluteal exercise     Photo: hip, hamstring, gluteal 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


Arm Circuit Exercises   Back Circuit Exercises