Static Press-up

Not suitable for beginners or persons with lower back problems, working in a static position will help strengthen the deeper core stability muscles.

A number of different methods can be used, from a standard both feet on the ball with hands on the floor, or with either one foot or hand raised.

Throughout the action, aim to keep all of your muscles contracted that are being used to maintain the static position.

If you find that your upper body strength prevents you from holding the position for a suitable amount of time, then you may want to rest your forearms on the floor.

If working with either one foot or hand raised, you will need to adjust your position in order to adapt to the transfer of bodyweight.

If lifting one of your arms, aim to have your feet and lower leg on the Swiss Ball, just over the center line for the side of the arm your lifting.

If lifting one leg, aim to place your arms wider apart, with your palms facing slightly outwards. Position your foot and lower leg centrally on the Swiss Ball.

Regardless of what method you aim to use, gradually build up the length of time you can comfortably hold the exercise for.

Begin with the two-foot - two hand version, then aim to work with one hand, then finally the two handed - one-foot version.

By working with a partner so they can prevent the ball from moving, will enable you to adapt the starting position easier. Having a soft surface underneath (matting) will help prevent any bruising, as this can be a difficult exercise to initiate.