Lateral Bench Hop Overs Stand, side on, next to a bench. Now bend over and place your hands (one on each side) at one end of the bench. Make sure your grip is firm. Keep your tummy tight, knees bent and your back straight. Using both legs push off the ground bringing your legs up […]

Knee Push Ups Start on all fours on the floor. Keeping your midsection firm, lean forward so that your hands are directly under your shoulders. You want to create a straight line from your knees through to your head. Slowly lower your upper body towards the floor bending your elbows. Then push yourself back up […]

Fitball Straight Leg Bridge Lie flat on your back, with your arms by your sides and place the heels of your feet on the ball. Press firmly into the ball with your heels and slowly raise your butt and hips off the floor squeezing your glutes. Slowly lower your butt and hips down to the […]

Fitball Single Leg Bridge – Advanced Place the exercise ball up against the wall so that it doesn’t slip from under you. Start with your upper back against the ball, and your legs out in front of you with your knees bent. Have your arms at your sides and your hands on the floor for […]

Fitball Push Ups Lie on your stomach on the fitball. Then walk your body forward so the fitball is under your legs. This will be your starting position. Keeping your midsection firm, lower your upper body towards the floor bending your elbows. Then push yourself back up to starting position and repeat. [wlsp_jvftbasecontentluvthisbanners]

Fitball Leg Curl Lie flat on your back with your arms by your sides and your legs straight and resting on top of the FitBall. Keeping your midsection firm, lift your hips and butt off the floor by squeezing your glutes. Keeping your hips and glutes raised, slowly roll the FitBall in towards you using […]

Fitball Glute Bridge Lie flat on your back with your arms by your sides, have your legs bent and the soles of your feet on top of the FitBall. Pressing your feet into the fitball Raise your hips and butt off the floor, squeezing your glutes. Pause and then lower yourself back down again, ensuring […]

Bent Knee Donkey Kicks Start on all fours (on your knees and forearms). With your knees bent at a 90 degree angle. Keeping your left leg bent, squeeze your glutes and slowly lift your left leg up and leg behind you so your foot raises up towards the ceiling. Return to starting position. Complete your […]

Bench Squats with Pulse Stand in front of a bench with your feet shoulder width apart. Have your chest out and midsection firm. Squat down, bending your knees, so that your butt touches or taps the bench. Now squeeze your butt and push through your heels to bring yourself up to starting position. Then lower […]

Bench Squats Stand in front of a bench with your feet shoulder width apart. Have your chest out and midsection firm. Squat down, bending your knees, so that your butt touches or taps the bench. Now squeeze your butt and push through your heels to bring yourself up to starting position. [wlsp_jvftbasecontentvaluablebanners]