STABILISE YOUR SHOULDERS

Gym balls aren’t great at directly building strength because the instability means that you can’t lift as much weight as on a more solid surface. They do, however, challenge your smaller stabilising muscles, so if you can work on one you’ll gain the structural integrity that will allow you to train with heavy weights consistently and stay injury-free – which is crucial if you’re going to get bigger and stronger.

KEY MOVE GYM BALL PRESS-UP

Start with your hands on the ball shoulder-width apart and your body in a straight line from head to heels. Keeping your body straight, bend your elbows to lower your torso to the ball, then press back up to the start.