Exercises

Sitting exercises

Tips

• Sit up straight
• Shoulders back and down
• Feet hip width apart
• Hands resting on your knees

1. Roll the ball back and forward

• Keep your upper body and head still.
• Pull in your tummy muscles to tuck your bottom underneath and roll the ball forward
• Then roll the ball back and sit up tall.
• Repeat 20 times.

2. Roll the ball side to side

• Keep your upper body and head still.
• Let your lower body do the work and try to keep your leg muscles relaxed.
• Repeat 20 times.

3. Roll the ball in a circle (hula hoop style)

• Use your tummy muscles / lower body to move the ball.
• 10 times clockwise, 10 times anticlockwise

4. Balancing

• Try placing feet together, then shut your eyes and stay still (10-20 seconds x5)
• Try carefully lifting one foot off the floor and balance – make sure you stay sitting upright! (10-20 secoonds x5 each leg)

Shoulder bridge 1

• Start with you feet on the floor and your shoulders laying flat across the gym ball
• Let your bottom drop down towards the floor then squeeze your bottom and lift back up.
• Repeat 20 times

Shoulder bridge 2

• Start by laying on the floor with you head furthest away from the gym ball
• Play your legs onto the gym ball
• Take your arms wide apart to help with balance
• Lift your bottom up into the air then lower slowly down
• Repeat 20 times.

Crunches

• Start by lying back with your shoulder blades on the ball.
• Tuck your chin, lift your head and reach your hands towards your knees.
• Relax back and repeat 15 times.

Superman

• Start with toes and hands on the floor.
• Lift left arm and right foot in the air.
• Hold for 5 seconds then repeat on the other side.
• Swap sides until you have completed 10 repetitions on each side.

Back lift

• Lie on your front over the ball.
• Rest your hands on the back of your head or hover them out to the side.
• Lift up using your lower back muscles. Keep your neck relaxed and look at the floor -> don’t strain your neck!
• Repeat 15 times.

Side leg lifts

• Start with both feet on the floor – one on top of the other, and your hand on the floor for your balance.
• Lift the top leg up towards the ceiling.
• Lower it down.
• Repeat 15 times then swap to the other side.

Wall squats

• Stand with the ball behind your lower back / bottom area, resting back on the wall. Make sure your feet are slightly forward.
• Rest back into the ball then bend your knees to roll the ball down the wall.
• Come back up slowly.
• Repeat 15 times.