Reverse Pulsing

This exercise is only suitable for advanced people who have no lower back injuries, and is good for both your abdominal - back and glute muscles.

Place your lower abs in the center of the Swiss Ball, with your back extended straight down towards the floor, aiming to rest your forearms directly onto the floor.

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

Hold the upper position for a split second, prior to exhaling and slowly dropping your legs only a few inches 4 - 8, in a controlled pulsing movement, smoothly lifting and lowering through a complete range of movement, which should keep your feet off 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.