Reverse Russian

An excellent exercise for developing the muscles associated with rotational trunk movement, whilst strengthening the upper-body in a static position.

Only suitable for intermediates and advanced persons, due to the upper-body strength and stability skills required.

Roll yourself over the ball, so that your hands are on the floor, inline with your shoulders, keeping your arms straight with palms facing forward.

Keeping your back straight, hook both feet over the Swiss Ball, grasping it with your shins and feet.

Smoothly bring your knees up towards your hips, whereby you would then rotate your knees out to either one side or alternating sides (harder).

You may decide to extend back to your starting position on each movement, or remain in the tucked position throughout.

Advanced persons should aim to hold the final position for 1 - 2 seconds, prior to returning back under control.

Focus on a slow rhythmical movement that avoid any jerking movements, especially at the end of the final phase.

Aim to work either single or alternate sides for as many repetitions as you feel comfortable with.