![]() Lift your hips off the ground, pushing them upwards.Lie on the floor with your heels on the Swiss ball.Target areas: Glutes, hamstrings, lower back Change sides after set number of reps.Ĭoaching cue: Make it harder by holding your arms straight overhead. Keep your body side on, then contract upwards as high as you can go.Have your hands gently resting behind your head.With your feet anchored against a support, place your hips sideways onto the ball.Bend your elbows to slowly lower your chest until it touches the ball.Ĭoaching cue: To add variety, press-up sideways by bending towards one direction for one set and the other for another.Begin with your hands shoulder-width apart on the Swiss ball and your legs on the floor.Lie on the floor with the Swiss ball between your feet.Ĭoaching cue: If too difficult, bend your knees to shorten the lever.Hold, then draw them back to starting position.Ĭoaching cue: Try to draw out your name with your elbows for an added challenge.Hold for as long as you can maintain good postural alignment.Ĭoaching cue: Close your eyes to make it more challenging.Keep your back flat and your hips in line with your body. ![]() Place your elbows on the Swiss ball and your feet hip-width apart on the floor.Begin in a press-up position with your toes on the Swiss ball.Ĭoaching cue: Do one leg at a time to make it harder.Target muscles: Abs, shoulders, hip flexors Once you’ve completed all reps on one side, switch.Ĭoaching cue: Balancing on your toes on the Swiss ball increases the challenge.Draw your knees diagonally from the right side to the left hip.Place your ankle on the ball and your hands on the floor in a press-up position, with your elbows locked out.Target areas: Obliques, lower back, shoulders Pull your knees in towards your chest, hold, then slowly return.Ĭoaching cue: Move your hands closer together to make it more difficult.Draw your belly button in towards your spine.Place your ankle on the ball and your hands on floor in a press-up position with your elbows locked out.Related: Dumbbell and swiss ball abs workout to try at home Swiss Ball Jackknife Ensure your back doesn’t bow, as that will recruit incorrect muscle sequences.Ĭoaching cue: To make it harder, move your feet closer together.Suck your belly button into your spine to maintain core activation.Place your feet on the ball and your hands in a press-up position.Imagine your upper body is fused together. ![]() After designated number of reps, swap sides.Ĭoaching cue: Try not to lead with your elbow, but pull from your stomach.
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