Core Stability

First core stability (abs and stabs) workout for a while, using the newly aquired swiss ball (£4.99 from Tesco, cant go to far wrong).
Aim: Make a start back on core stability to improve running stance and general condition and reduce injury risk. Try swiss ball and experiment with excersise options.

Warm up and loosening up excersise 5min
Knee blocks (abducter work) 20 per side
Knee block into front kick 20
Side kicks 10 per side.
20 crunches with legs on ball (Mid abs)
20 Sit and twists
Side plank over ball 30 sec per side (hard)
Side crunches 20 per side
Front plank over ball 30 sec
Cross over sits 2 sets of 15
15 leg lifts with ball (not effective)
15 leg lifts
20 body extentions over ball (not effective)
20 rollup (roll from knee to hips over a press up position, very effective)
20 pressups, foot on ball (v-effective)
20 Dumbell flys using ball as bench (effective, need to sort out dumbells)
20 crunches seated on ball (v-effective)

Over all useful little session to explore the possibilities of using the ball, a couple of very effective excersises found. Need to ssort out weights to all more by way of arm chest and back.