The workout
All the moves in this workout use the P.ball (£47, pvolve.com), but if you don’t have one, you can tie a resistance
band around your thighs or wrists in moves 1, 2, 3, 4, 7 and 8, and use a medium-sized ball in moves 5 and 6.
Work your way through all of the moves in turn, following the number of repetitions stated.- HIGH BRIDGE
SQUEEZE
Benefits: Glute and core engagement,
stretching the hip flexors and chest.
Reps: 8
● With the P.ball between your thighs, come
into high bridge with your feet slightly less
than hip-width apart, hips lower than your
elbows and hands directly beneath your
shoulders, fingertips pointing to your feet (A).
● Roll your shoulder blades back, press your
heels into the ground and engage your glutes
to raise your hips (B).
● Squeeze the P.ball with your thighs to further
engage the lower glutes and deep core.
● Lower under control and repeat.
B
A- SIDE PLANK LIFT & SQUEEZE
Benefits: Works your obliques and outer glutes simultaneously.
Reps: 8 each leg
● With the P.ball between your thighs, come into side plank,
resting on your left forearm, elbow directly beneath your shoulder,
and your feet stacked. Raise your hips to create a straight line
through your heels, hips and shoulders (A).
● Squeeze your heels together to engage your deep core and
glutes while maintaining the elbow plank.
● Raise your top leg while focusing on using your outer glute (B).
● Lower your leg down slowly and squeeze into the P.ball, then
repeat the move seven more times before swapping sides.
BA- LYING STRAIGHT
LEG SQUEEZE
Benefits: Works your inner thighs and core simultaneously.
Reps: 8
● With the P.ball between your thighs, lie on your back, head
supported and shoulders rolled back and down. Bring your
legs straight up over your hips (A).
● Squeezing the P.ball throughout to challenge your entire
lower body, pull your legs apart using your outer glutes (B),
then bring your legs back together. Repeat seven more times.
BA