Welcome back again.
Today, new exercises, and all we need is...
..a Swiss ball.
We start with some core.
You start with this position on the ball, squeeze your glutes, your hammies.
Feet are directly in the ground, arms are up, and now you press the ceiling away.
Up...
..and up.
And up.
Same position on the ball again. Hands are a little bit shoulder-wide.
Now you rotate to the side, to the ground,
you are facing the arm which is pointing to the ground.
Going up again.
Other side. Up again...
Other side.
So the shoulder presses into the Swiss ball.
We stay in these core exercises, now you place yourself on the ground.
The left leg is up, 90 degree angle here.
The ball is in between the left leg and the right arm.
You press this together, right leg and left arm are straight,
and now you go up...
and down.
Up and down.
Make sure your toes are pointing towards you, keep the pressure on this ball like this.
So, now we do a little bit for back exercises.
And we start just here, arms on the ground,
feet - or the toes - are on the ground too.
And now we start with right arm, left leg up...
and down.
Next position is a little bit similiar to the one before.
You roll, now the feet are away from the ground,
your hands are pressing into the ground,
again toes are facing through your body and you go up...
and down.
Up and down.
Make sure that your glutes are activated and your lower back is working.
Now, you are again lying on the ball.
Position is a little bit from the side.
Your knees are away from the ground.
And your arms are moving this time, so you're doing something for your upper back.
You're here and then you go up...and down.
Up and down. Make sure that your glutes are activated again,
your thighs, everything, and try to squeeze your shoulder blades together.
Now, side plank, but you squeeze the ball in between your legs, you go up...
..be strong here, glutes are again activated,
now you rotate inside, look back, and rotate up again.
Here...here.
Last exercise for today.
We have a normal push-up position but your feet are on the ball,
try to get the toes in the ball,
and now you just go down, and up.
Thanks for taking part, that was it today from me.
Please, all stay safe and stay at home.
Thank you.