HomeHealth Fitness - Monthly Tips

This months tip is provided by Michael.

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.

Motivational Tip - Remind yourself that everything you do on the ball, even sitting, is exercising you in some way.

Training Programme - Fitball core stability training programme (3 sets of 10-16 reps for each exercise)

Seated balance - Sit on the ball in a posturally good position (upright, chest slightly out, neutral spine position). Trying to keep the ball totally still at all times, slowly lift one leg and hold it an inch off the floor for 5 seconds. Maintain good posture at all times. Repeat on other side for the above repetitions.

Kneeling/Hands balance - Stand with the ball in front of you against your shins with your hands on the top of the ball. Slowly rock forwards so both your knees and your hands are on the ball. Keep going forwards untill your feet leave the floor and you are on top of the ball. Keep the ball as still as you can for as long as you can. Use your hands on the ball to control.

Kneeling balance - From the above position slowly push your knees forwards so your hands come off the ball and you are just kneeling on it. Keep your head and shoulders still and imagen a steel pole going through your head, it must remain dead in the center of the ball at all times. Use your arms out at your sides to aid balance. Be careful, don't try on your own!!!

Fitball plank - Rest your forarms on the ball in a position so your head is over your elblows (don't get too far forward on the ball). Raise up from your knees so that just your toes are in contact with the floor and your forarms in contact with the ball. Don't let your hips drop down. Hold for 3 sets of 1 minute if possible.

Fitball plank with knees - From the same position as above (standard plank) keeping the ball still, slowly bring one knee up to your chest and then lower back. Repeat on the other side. Try to keep your shoulders, hips and ankles in line at all times, don't lower your hips!!

Previous Months Tips

Duncan's - upper arm and chest home training tips

Ollie's - Old fasioned abbs home training tips

Sam's - Fitball abbs home training tips

Emma's - Home leg training tips

Jamie's - Dynoband training tips

Michael's - Fitball core stability tips