3. Exercise Ball Pike:


How to Do:

  • Position your feet and shins firmly on top of an exercise ball.
  • With your arms straight, fully extend outwards until you are in the push up position.
  • Do not bend your knees, hunch or arch your back.  Press your toes into the ball, contract your lower abs, and lift
  • your bum into the air. You should form an upside down “V” at the top.
  • Slowly lower back down into the push up position.
  • Repeat for 12-20 reps.

4. Bicycle Crunches:


How to Do:

  • Lie flat on the floor with the lower back pressed into the ground
  • Place your hands slightly either side of your head, do not lock your fingers or pull the head up
  • Lift your knees to a 45 degree angle
  • At first slowly go through a bicycle pedal motion with the legs
  • Alternately touching your elbows to the opposite knee twisting back and forth through the core,
  • Keep the elbows back rather than forward to the chest as this could strain the neck.

5. Reverse Crunches:


How to Do:

  • Lie on your back with the arms extended downwards towards the feet and palms on the floor.
  • Place the hands under the lower back & hip. Legs should be bent at 90 degrees up in the air.
  • Using the abdominal muscles, i.e. contracting them, roll the spine & the hips upwards so that the knees come towards the face.
  • Slowly go down without changing the angle of the legs.
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