Single Leg Raise

Sit comfortably with a straight back, on a suitable sized Swiss Ball; aiming to have both feet flat on the floor, feet should be double shoulder width apart with your thighs parallel to the ground.

Exhale and contract your abs and lower back muscles, whilst slowly lifting one leg, taking it horizontal to the floor, straight out in front of you. Begin the movement, with your leg fixed in this position, and then slowly aim to take it out to your side, keeping it parallel to the floor throughout.

Keep the leg fixed in this position for a few seconds, then slowly return your leg to extend in front of you, prior to inhaling and lower your foot back to the floor.

Begin the exercise with your hands in contact with the ball to aid stability, however aim to take your hands off the ball, taking them out to your sides, or across your chest (harder).

You may decide to work one side at a time (harder), or alternate legs. The exercise can be made harder by using ankle weights around each ankle, and holding small hand weights in each hand.

Beginner's aim for 10 - 12 lifts each leg, alternating each leg to be lifted. Focus on a slow controlled motion, with a comfortable hand position.

Intermediates aim for 12+ reps each leg; working one side at a time, focus on keeping your hands off the ball, ideally across your chest.

Advanced work for 12 - 15+ reps, working one side at a time, aim to use either leg or hand weights, or a combination of both, for 2 - 3 sets.