Works: Hamstrings, glutes, abs and lower back
Lie on your back, arms extended and feet resting on a Swiss ball. Raise your hips so that they, your back and your legs form a straight line. Then, with your feet on the ball, bend your knees to roll it toward you, then away. (If you don’t have a Swiss ball, use an office chair, or a chair with wheels, instead).
2McGill crunch
Works: Front and lateral abdominals
Lie on your back, knees bent. Place one hand under your lower back and the other on your stomach. Use your lower abs to lift your head and shoulders; the curve in your lower back shouldn’t change. Hold for 10 secs, then lower.
3Single-leg glute bridge
Works: Glutes, hamstrings, abs and lower back
Lie on your back, knees bent. Straighten your right leg. Pressing through your left heel and with your core braced, raise your hips off the floor until they form a line with your back and the top of your right leg. Lower, then repeat.
4Straight-arm plank with jumps
Works: Arms, core, inner thighs, glutes and calves
Begin in a high-plank position, arms straight, feet slightly wider than your hips and maintaining a neutral spine. Jump and move your feet into a narrow stance, then jump back.
