Training Programme – Home basic fit-ball programme, Fitball Hip Rock (3 sets of 20 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Fitball hip rock is a core stability exercise. Stand with your feet shoulder width apart with the ball resting against your shins. Place your hands on top of the ball also shoulder width apart. slowly role forward until your feet leave the floor and you are balanced. Use your hands to steady the ball and thus stabilize yourself. Once stable lift you hands until you are in a kneeling position. Keeping your head and shoulders as still as possible, role the ball from one knee to the other using your abdominal muscles. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Home basic fit-ball programme, Fitball spine twist (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Fitball spine twist is a core stability exercise. Stand with your feet shoulder width apart with the ball resting against your shins. Place your hands on top of the ball also shoulder width apart. slowly role forward until your feet leave the floor and you are balanced. Use your hands to steady the ball and thus stabilize yourself. Once stable lift you hands until you are in a kneeling position. With your hands out in front and palms together slowly twist to one side and repeat on the other. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Home basic fit-ball programme, Kneeling Balance (3 sets of 2 minute holds)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Kneeling Balance is a core stability exercise. Stand with your feet shoulder width apart with the ball resting against your shins. Place your hands on top of the ball also shoulder width apart. slowly role forward until your feet leave the floor and you are balanced. Use your hands to steady the ball and thus stabilize yourself. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Core stability home training programme (3 sets of 1 minute for each exercise).

Difficuly Scale: Challenging 5 4 3 2 1 Less Challenging

Stand behind the ball with it resting against your shins and with your palms on its top. Slowly rock forward until you balance on your hands and knees with only the ball touching the floor. Keep the ball as still as possible. Do not complete this exercise without qualified supervision.

Training Programme – Core stability home training programme (3 sets of 12 repetitions)

Difficuly Scale: Challenging 5 4 3 2 1 Less Challenging

Stand behind the ball with it resting against your shins and with your palms on its top. Slowly rock forward until you balance on your hands and knees with only the ball touching the floor. Keep the ball as still as possible. Then slowly lift one knee, at the same time role the ball so it is centered between your two hands. This balances you. You can then extend your leg back until its completely straight. Then repeat with the other leg.

Training Programme – Core stability home training programme (3 sets of 12 repetitions for each exercise)

Difficuly Scale: Challenging 5 4 3 2 1 Less Challenging

Stand behind the ball with it resting against your shins and with your palms on its top. Slowly rock forward until you balance on your hands and knees with only the ball touching the floor. Keep the ball as still as possible. Gently role the ball so 1 knee is central to your two hands, then you are able to lift your other leg and stretch it out straight behind you. When balanced lift and extend your opposite arm. This is a very difficult exercise. Do not complete this exercise without qualified supervision.