Arm and Leg Extension

This exercise is only suitable for advanced people who have no lower back injuries.
 

Place a Swiss Ball on the top of a flat bench or raised step-box that is large enough to raise your buttocks slightly higher than your shoulders, when you rest your abs and chest on the ball.

Grasp the bench firmly with both hands, tucking your elbows into the front of the ball, whilst looking down to the bench.

Exhale and contract your buttock muscles, whilst focusing on using the muscles of your lower back to raise your legs, so that your ankles - knees - hips and shoulders ideally form a straight line.

Hold the upper position for a split second, prior to inhaling and slowly returning your feet back to your starting position, which should keep your feet off the floor.

Intermediates may wish to try a similar method, however place a under inflated ball directly onto the floor, and perform the same action, however this time your hands will ideally be grasping something at floor level, and during each movement, you may wish to release any pressure on the back, by placing your feet on the floor.

Advanced may wish to make this exercise harder by adding a small amount of resistance to the feet, in the form of ankle weights, or resistance tubes. Its important to stress that only a small amount of resistance is needed to make this exercise harder, it is better to perform the exercise in a slower motion prior to adding resistance.

Aim to perform a suitable amount of reps that enables you to keep good technique without discomfort. Look at performing 2 - 3 sets, having a good stretch between sets, making a note not to force yourself to do the same amount of reps in each set.