This workout challenges the stabilisers and the function in your pelvis. It is essential to ensure correct technique for maximum gains. The entire back gets a thorough workout and the all-important core muscles are also really focused on. Another full body workout is had with this session.

Duration: approximately 55 minutes

Equipment needed: ball

At all times ensure correct technique. If you fatigue, and your technique is compromised, either regress, or cease, the exercise, and resume when you are sure you can perform the action correctly.