Abdominals, Quadriceps, Gluteals,
Rotator Cuff, Lumbar Multifidus
Frequency: 8-10 Repetitions
in the set-up
position and activate the pelvic floor
and TVA muscles.
your legs in the air so that they are both bent at 90°.
- Place the fitball on top of
your shins with your legs hip width apart
- When ready inhale to prepare and whilst exhaling raise your
shoulders and upper back off the floor.
- Breath in and whilst you do move your arms up and down in a
pump like action for 5 small beats
- Breath out and repeat the 5 small
the TVA muscles engages and compress the abdominal
the arms up and down in small movements to promote