Glute ball roll
1. Lie on the ground, on your right side, leaning on your right forearm. Bend both knees and cross the right ankle over the left knee.
2. Place the tennis ball underneath your hip and begin to roll around in small circles, holding over more painful or tight areas.
3. Spend 60-90 seconds on one side, breathing slowly, and then repeat on the other leg.
1. With the tennis ball on the floor, balance on one leg, bringing the other foot onto the surface of the ball.
2. Allow the weight of your leg press down onto the ball as your roll the sole of your foot along it. It might be painful at first, but as the pain subsides, allow for a little more pressure.
3. Repeat this for 30 seconds on each foot.
1. While lying on your right side on the floor, place a ball under your shoulder joint, and extend your right arm up above your head.
2. Very slowly and carefully add weight, and test the area for sore spots by moving gently around the fleshy areas of the shoulder.
3. Repeat for 60 seconds on one side before attempting the other side. Don’t forget to breathe.
The chair dip
1. Sit on the edge of a study chair placing your hands onto the chair, close to the hips. Lift your hips off the chair, walk your feet forward and bend your knees so that your feet are directly underneath your knees.
2. Bend your elbows, keeping them close together and allow your hips to drop below the seat of the chair. Continue to bend until your shoulders are in alignment with your elbows.
3. Push into the heel of your hands to bring your hips back up to seat level. Repeat for 3 sets of 10-12 repetitions.
Chair side lunge
1. Begin with one foot raised onto the chair,
the other on the floor. Make sure that your supporting leg (on the floor) is straight and
that your foot, knee and hip is in alignment.
2. Keeping the leg on the chair straight, push your hips back and bend the supporting leg to move into a one legged squat position. Hold at the bottom for a second and allow your inner thighs to stretch and strengthen.
3. Push into the the heel of the supporting leg
to return to top of the move. Repeat the exercise for 3 sets of 10-15 repetitions, then switch sides.
Bulgarian split squat
1. Stand facing away from the chair. Balance on one leg, placing the other onto the chair with your shoelaces faced down. Hop your front leg a few inches further forward so that you have space to lunge.
2. Bring your hands in front of you for balance, bend both knees and allow your hips to drop down so that they are in line with your front knee.
3. Keeping your chest up and spine long, drive through the front heel to return to the start position. Make sure you keep the front heel down, bend both knees and keep your lower ribs drawn towards your belly button. Repeat this movement on both sides for 3 sets of 12-15 repetitions.
1. Come into a push-up position with your feet on the sliders. Make sure your belly is drawn in, your tailbone is tucked and your glutes are squeezed.
2. Using your abs, round your spine and tuck your knees in towards your chest.
3. Return to a push-up position and repeat for 3 sets of 10-20 repetitions.
Sliding backwards lunge
1. Come into a standing position with your hands on your hips. Place the right foot onto
a slider with the heel raised.
2. Slide the right leg back into a lunge position allowing both knees to bend to a 90-degree position.
3. Return to the starting position by maintaining pressure on the right foot, sliding it back to centre. Repeat for 3 sets of 12 repetitions on both sides.
Lying hamstring curl
1. Lying on your back with your knees bent, placing the sliders underneath your heels.
2. Lift your hips and slide the heels forward almost straightening your legs, without letting your hips touch the floor.
3. Keeping the hips lifted, slide the heels back towards your hips and return to the starting position. Repeat for 3 sets of 8-10 repetitions.
Double leg jump
1. Start with the rope behind you and your arms bent resting by your sides in the ‘ready’ position. Don't over-grip the handles, allow
it to be slightly relaxed.
2. Swing the rope over your head and as it moves overhead, jump to allow it to pass under your feet.
3. Repeat for 3 sets of 60 seconds.
Skipping rope overhead squat
1. Stand with your feet shoulder distance apart and hold the skipping rope tightly above your head.
2. Keeping your arms straight and chest lifted, bend at the knees and hinge at the hips to lower into a squat position.
3. Return to the starting position and repeat 3 sets of 10 reps.
Skipping rope vent knee V-up
1. With the rope folded a few times and held tightly in your hands, come into a hollow body position on your back with your spine lightly imprinted on the floor, and shoulders and legs off the floor. Have the rope underneath your legs to begin.
2. In a fast motion, bring your knees towards your chest as you lift your torso, moving the rope over your feet, returning to the hollow body position but with your arms now overhead.
3. Reverse the movement and continue to repeat for 2 sets of 10-20 repetitions
1. Lie on your back with the dumbbells in your hands, extended up towards the ceiling. Make sure your wrists are aligned with your shoulders.
2. Bend your elbows and allow the dumbbells to come down towards the ground in a controlled move.
3. Return to the starting position without letting your elbows bend outwardly. Repeat
for 3 sets of 10-12 repetitions.
1. Come into a standing position with dumbbells in hand, your feet just over hip distance apart. Bring the dumbbells up just slightly above the shoulders.
2. Exhale and press your arms above your head, bringing the dumbbells closer together.
3. Repeat this movement 10-20 times for 3 sets.
If you feel any pain in your back or shoulders, stop immediately.
1. With dumbbells in your hands, stand with your feet hip distance apart, bend at the hips and keep your back straight. Extend your arms forward so that the dumbbells are by your knees.
2. In a pulling motion, keeping your elbows close to the body, pull the dumbbells towards the side of your ribs.
3. Return to the start position and repeat 10-12 times for 3 sets.
Banded side step
1. Tie the pilates band relatively tightly around your knees. Make sure you do a double knot so that it stays put. Move the band up the legs, just above the knees and sink in towards a quarter squat position with your hands on your hips and feet shoulder distance apart.
2. Take a step to the right, then follow with the left leg so that the feet come close together.
3. Repeat on the left leg and continue alternating between left and right for
2 sets of 30 reps total.
Glute bridge with hoop
1. Lie on your back with your feet hip distance apart. Place the hoop in between the knees
2. Curl to lift your hips and spine off the floor slowly moving towards a bridge position. Keep tension on the loop to maintain activation of the inner thighs.
3. Lower your hips back down towards the floor and repeat for 2 sets of 30 repetitions.
Quadruped heel raise with medicine ball
1. Come onto an all-fours position with your forearms on the floor. Align your spine so that it is straight and try to avoid letting the lower back sag and tummy hang – use your core to keep it tight and stable by sucking in the belly.
2. Place the ball in between the left calf muscle and hamstring to hold the ball. Move the leg up and down without letting your spine move (this will ensure that your work your buttocks and not your back).
3. Repeat for 3 sets of 30 repetitions then change sides.