GYM BALL CIRCUIT!
Here is another quick workout you can do in 15 minutes!
All you need is a gym ball, I’m sure you’ve got one stuffed away in the spare room? Or they are really cheap to pick up from supermarkets or TK Maxx / online. 65cm tends to suit most unless you are teeny tiny and then get the 55cm.
Warm up by doing a few laps of the yard, garden or up and down the stairs.
*Exercise one – Hip bridges do 15 reps.
Make sure you really squeeze your glute (bum) muscles at the top of the movement.
*Exercise two – Ball rollout x 20
Make sure you brace your core (as if expecting a punch to the stomach!) and keep your elbows and shoulders as mine are in the pictures.
Pic 3 is a progression for those who find on the knees easy, get in position and hold for 20-30 seconds.
*Exercise three – Jacknife x 10
Great test for upper body strength & stability whilst hitting your abs!
*Exercise four – Hamstring curls x 15.
Riders have notoriously weak hamstrings due to the shortened position riding puts them in so use this to strengthen them! Make sure you get your hips as high as you can. Do not lower your hips in between reps.
- Do all the exercises back to back until completed all four then have a short rest and repeat!! Why not set a timer to see how many times you can complete the circuit in 15 minutes and aim to improve!!
Tweet me @KatyStokesPT to let me know how you get on ☺