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| Hanging Leg Raise |
Preparation
Hang from a chin-up bar with both arms extended at arms length using either a wide or medium grip.
Movement
Raise your legs until the torso makes a 90-degree angle with the legs, then return to starting position
Preparation
Preparation
Place your lower shins on top of an exercise ball in push-up position with your hands shoulder width apart.
Movement
Pull you knees in towards your chest while keeping your back straight.
Straighten your legs by rolling the ball back to the starting position.
Raise your legs until the torso makes a 90-degree angle with the legs, then return to starting position
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| Windshield Wiper |
Preparation
Lie on your back with your arms outstretched in a cross position.
Squeeze a light medicine ball between your feet.
Movement
Lift your legs and then rotate them left to centre and then to the right under control.
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| Barbell Roll Out |
Preparation
Kneel on mat or floor. Grasp the barbell with overhand grip.
Position barbell near front of knees and lean over with arms extended downwards
supporting upper body
Movement
With arms straight, roll barbell as far out as possible.
Lower body gently to the floor extending arms forward.
Raise body back up by flexing hips and pulling arms back to original position.
Return until hips are extended. Repeat.
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| Exercise Ball Pull In |
Preparation
Place your lower shins on top of an exercise ball in push-up position with your hands shoulder width apart.
Movement
Pull you knees in towards your chest while keeping your back straight.
Straighten your legs by rolling the ball back to the starting position.
