1. Make sure gliding disc symbol is facing up

2. Place hands on to discs, onto your knees or toes if able too

3. Make sure weight comes forward over the hands, hands shoulder width apart form a triangle from nose to hands as you press, elbows in line with shoulders as you lower into a press position.

reps 15 x 2 sets

Gliding Disc - Stomach

1. Place the gliding discs on the floor, and whilst either on your hands or forearms, place the ball of your foot into the middle the disc.

2. Hold a strong plank position, then return back to a neutral position, drawing alternate knees into the chest.

3. Try drawing both knees into your chest at the same time.

4. Relax and stretch back, stretching through the back and upper body.

Try to do 10 of each exercise to start with.

R-Loop Bands (Legs)

1. Place band around ankles feet hip width apart

2. Hold on for support if needed

3. Lift left out to side and return to start position, keep back strong no leaning

4. To work harder keep the working leg off the floor

Reps 20, 10 pulses if possible

R-Loop Bands (Stomach)

1. Place band around ankles/shins legs in the air

2. Head down, push back into the floor

3. Draw legs in together, then open and form a circle, return back to start position

4. Keep knees in line with hips

Reps 15 if poss
Then open and close legs x 10 then hold wide and little pulses x 10

Stability Ball - Twisty's

1. Sit on your bum with your feet hip width apart, legs bent, shoulders back and down. Lower upper body to the floor so you can feel your stomach contracting, not your back. Keep the back strong.

2. Twist to the right side and return to the centre only.

3. Then repeat to the left side, again only returning to the centre.

4. Then twist right then left, non stop. Breathe out on the effort and breathe in on the return.

Stability Ball - Squats

1. Feet little wider then hip width apart, turn your toes slightly outwards. Don't let the knees go over the toes. Hold the ball in line with chest

2. Squat low, knees in line with hips. Push weight through the heels and raise the ball above the head. Repeat back to the centre.

3. Hold squat low, ball in line with chest. Create little pulses through the legs, then little jumps on toes

4. Hold squat low, contract thighs and just work the upper body raising the ball above your head and centre only.

Try doing 10 of each exercise.