Seated Circles

Sit comfortably a suitable sized Swiss Ball, so that your thighs are parallel to the floor, and your back is straight, head up.

Holding suitable dumbbells in each hand, smoothly lift the weights up from your sides, keeping your arms straight to a point where your arms are horizontal to the floor.

With your arms horizontal and kept straight, make small rotational movements with your arms, taking them through 360-degree circles in both directions. Aim to keep the movements small and under control.

Focus on keeping the upper body fixed by keeping your abdominal muscles contracted throughout the movement, feet firmly on the floor.

You may also decide to adjust your wrist position so that palms are facing upwards – downwards or forwards.