This workout focuses on mobilising the spine, strengthening the pelvic girdle, and activating the core stabilisers, and the chest and triceps get a great challenge too.

Duration: approximately 54 mins

Equipment needed: ball, dumbbells

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 each repetition correctly.