Fitball Hip Rock (3 sets of 20 repetitions)

Training Programme
Home basic fit ball exercises

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 roll 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, roll 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.

Fitball spine twist (3 sets of 12 repetitions)

Training Programme
Home basic fit ball exercises

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 roll 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.

Kneeling Balance (3 sets of 2 minute holds)

Training Programme
Home basic fit ball exercises

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 roll 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.

(3 sets of 1 minute for each exercise)

Training Programme
Core stability home fitball exercises

Difficulty 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.

(3 sets of 12 repetitions)

Training Programme
Core stability home training programme

Difficulty 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 roll the ball so it is centered between your two hands. This balances you. You can then extend your leg back until it’s completely straight. Then repeat with the other leg.

(3 sets of 12 repetitions for each exercise)

Training Programme
Core stability home training programme

Difficulty 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 roll 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.

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