HomeHealth Fitness - Fitness Tips

The latest tip is provided by James.

Feel free to call or email with any questions regarding this months tips or requests for future monthly tips.

Good luck!

General Tip - When using the ball complete everything in a slow and controlled manor. HomeHealth Fitness take no responsibilty for any injuries caused by attempting these exercises. Make sure you are very competent on the ball before trying them.

Motivational Tip - Prioritise your training session as an essential part of your daily life rather than something you do every so often.

Training Programme - Fitball advanced strengthening programme (3 sets of 10-16 reps for each exercise)

Fitball Standing Balance - Please only attempt with trained supervision!! Place both hands and one foot on the ball in a relatively stable position, slowly bring the other foot up onto the ball with your feet shoulder width apart. Remove your hands from the ball holding them out to balance and slowing rise up to a standing position. Keep your knees slightly bent and your head very still. Hold this position for 30 seconds and repeat.

Fitball Standing Squats - Please only attempt with trained supervision. Same as above untill you are standing. The trick with this one is to make sure your head remains in line with the center of the ball throughout. Slowly bend your knees untill your thighs are parallel with the floor. Keep you back straight and don't let your knees go infront of your toes. Slowly rise up and repeat.

Fitball Standing Crunch - Please don't attempt without trained supervision. Same as above untill you are standing up right on the ball. Using your hands to balance slowly bend to the front and slightly to the side actively tensing/crunching your abbs. Return to an upright position and repeat on the other side.

Fitball Kneeling extension - Please don't attempt without trained supervision. Kneel on your hands and knees on the ball, keeping your back straight. Slowly extend one leg backwards and out straight and level. Slowly remove one hand and extend your opposite arm out straight and level and hold for 10 seconds. Then repeat on the other side

Fitball Kneeling Rotations - Again please don't attempt without trained supervision. Start by kneeling on the ball as above then slowly lift up untill your kneeling upright on the ball. From this position holding a weight keeping your hips facing forward slowly rotate your upper body as far as you can and repeat in a slow and controlled manor on the other side.

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