Sitting tall with legs bent to left side, engage abs. With arms wide, place right palm on fitness ball. Slowly lean to the right, sliding ball laterally away from you. Pull belly button in towards spine and round left arm over head. Bend as much as possible, placing weight on fitness ball for a deeper stretch. Hold for five breaths. Repeat on other side. Do five reps.
1 / 5 1. Side bend with fitness ballRead more
2 / 5 2. Modified cat cow stretch with fitness ballRead more
Sitting back on heels, place both fists on fitness ball with neck straight, eyes gazing down. Tuck tailbone under, pull belly button in, engage core and raise body weight slowly onto knees. Slide fitness ball forward and lengthen spine. Do five reps.
3 / 5 3. The hundredsRead more
Lie down with knees bent and feet on mat. Inhale, and raise neck and arms off floor, parallel to body. Exhale and lift legs so they’re pointing at 45 degrees. Inhale, pump arms for 10 counts. Exhale, pump arms for another 10 counts. Repeat till you reach 100 counts.
4 / 5 4. Roll over with fitness ballRead more
Lie down with knees bent, fitness ball between feet. Engage core and straighten legs towards ceiling. Vertebra by vertebra using core strength, slowly lift hips off mat and draw legs overhead until they are parallel to mat. Avoid putting weight on neck. Keep thighs engaged and tailbone tucked throughout.
5 / 5 5. Shoulder bridge with arm scissorsRead more
Lie on back with knees bent, hands by your sides, holding weighted balls (or similar weighted objects). Pull belly button in towards spine and ensure lower back is flat on mat. Squeezing butt and engaging core, raise butt and hips as high as you can while keeping shoulders on ground. Lift arms to hip level. Slowly raise left arm, lower, then raise right arm and lower to hip level. Slowly lower arms and body to mat. Do five reps.
FOOD | 16 January 2019
FITNESS | 16 January 2019