Page 21 - Flipbook

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1. Swiss ball Tuck
Startinahighplank,withhands undershoulders,core engaged, and top of feet resting on ball. Keep hips level and use core to pull knees toward chest, rolling the ball toward you. Straighten legs to return to start. For an easier variation, stay in the starting position and hold a high plank with feet on ball for 30 to 60 seconds.
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2. Swiss ball Pike
This is a more advanced move. Start in the same position as the tuck. Engage core and pull feet toward arms, keeping legs straight, hiking hips high, and using core to stay balanced. Push ball away and lower hips to return to start.
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Swiss Ball Moves to try!