HomeHealth Fitness - Fitness Tips

This months tip is provided by Sim.

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

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

Calf Raise - Stand up and lean against the ball (against a wall) with the ball in a position where it fills in the slight arch at the small of your back, with your feet shoulder width apart and slightly out in front of you. Slowly rise up onto your tip toes and slowly lower.

Leaning squats - Stand up and lean against the ball (against a wall)with the ball in a position where it fills in the slight arch at the small of your back, with your feet shoulder width apart and slightly out in front of you. Bend at the knee lowering your bottom untill your thighs are parallel with the floor, not any lower. Then slowly return to the starting position and repeat.

Ball Squeeze - Lay flat on your back on the floor. Place the ball between your knees and keep your feet on the floor. Keeping your upper body still, slowly squeeze the ball between your kness and hold for two seconds. This tones/strengthens your inner thighs.

Fitball lunges - With your body in an upright position place one foot on the ball, with the other out in front. Slowly bend the front leg, the ball will move a bit, don't go too low only so low that your thigh is parallel with the floor and your knee doesn't push out in front of your toes. Then raise back up, repeat on each leg.

Fitball Hamstrings - Lay on the floor with your feet on the ball. Push through your heals and lift your waist off the floor so your body is in a nice flat line. Stabalise this position and then slowly pull your heels in towards your bottom bending only at the knee and maintaining your hip position. Slowly return to the flat psoition keeping your hips up throughout the set.

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