TARGET ZONECUT OUT AND KEEP
✁
RUSSIAN TWIST
Reps: 20 (10 each side)
Benefits: Works the muscles at the front
and sides of your waist (your obliques), and
challenges your glutes and hamstrings
●●Get into position in the same way as in the
Exercise ball crunch, walking forwards until the
ball is under your shoulders.
●●Extend your arms so they’re straight up with
your palms together (A). Leading with your
hands, roll to the left until your right shoulder
comes off the ball and your arms are parallel
to the floor (B).
●●Return to position A, then twist to the
other side.V- PAS S
Reps: 8
Benefits: Works your upper and
lower abs and your inner thighs, and
helps improve co-ordination
●●Lie flat on the floor, arms stretched
overhead, holding the Swiss ball
between your ankles (A).
●●Activate your core, then lift
your arms and legs off the ground,
still gripping the ball with your legs.
Place your hands on the ball (B).
●●Lower your arms and legs to
the floor, taking the ball overhead.
Repeat, passing the ball back to
your feet. That’s one rep.PLANK
SHOULDER TAPReps: 20
Benefits: A challenging move that works
your core, your entire upper body and
your balance
●●Start lying face-down with your
stomach in the middle of the ball and your
hands on the floor. Walk your hands
forwards so your feet or shins are resting
on top of the ball and you’re in a press-up
position with your abs tight and hands
shoulder-width apart (A).
●●Keeping your hips still, lift your right
hand and tap your left shoulder (B). Return
to (A) and repeat with the other arm.AABABB