Hamstring Curls

The most challenging exercise, hamstring roll-out, this one is will give you sculpted hamstrings and help you develop an ability to balance with movement.

Preparation

Lay on your back with your feet flexed on top of the ball. Pull in your stomach muscles and lengthen your neck.

Execution

Tuck your pelvis and lift your hips off the floor, then roll the ball away from you until your legs are straight. Bend your knees and roll the ball in to the starting position. Repeat until you reach fatigue in the back of your legs, then slowly lower your spine back to the floor.

Primary body parts - Thighs

Secondary body parts - Lower Legs

Muscle groups - Biceps femoris, Semimembranosus, Semitendinosus, Erector spinae, Gastrocnemius, Soleus

TIP: Concentrate on using your hamstrings to do this exercise, keeping the hips high and stationary.

Push Ups

Great for your chest, back of arms, abs and shoulders.

Preparation

Start on your knees with the ball in front of you. Lay down on the ball and walk forward one hand at a time until your thighs are on top of the ball and feet are off the floor. Keep your legs together and your hands directly under your shoulders.

Execution

Lower yourself towards the floor then press your arms straight again. Keep your back straight, stomach pulled in and your legs together.

Primary body parts - Chest

Secondary body parts - Abdominals  Arms  Shoulders

Muscle groups - Pectoralis major and minor, Anterior deltoids, Triceps brachii, Transversus abdominals

TIP: Keep your head and spine in neutral alignment (straight) as you lower your torso.

Crunch

This is a basic crunch with the added contraction of the lower abs to target the deep abdominal muscles as well.

Preparation

Lay on the floor with your feet on the ball and knees bent 90 degrees. Place your hands behind your head to support your neck.

Execution

Pull your navel towards your back to engage your abs. Lift your head and shoulders off the floor as you curl your hips off the floor, then lower them at the same time.

Primary body parts - Abdominals

Muscle groups - Rectus abdominis, External and internal obliques

TIP: Keep your chin pulled in, away from your chest and your elbows open so that you do not strain your neck.

For more information on Coreball or any other activity we hold at Bluecoat Sports please speak to one of the fitness staff or call 01403 247572.