HAMSTRINGS

Swiss ball hamstring drop

1. Kneel on a mat or cushion, feet anchored by a piece of furniture or a friend, and with a Swiss ball in front of you.

2. With elbows on the ball, lower forward over 3-5 secs, aiming to keep alignment between your knees and shoulders (not bending at the waist or hips) and rolling the ball away from you.

When you’ve gone as far as you can, flex your hips – your bum moves toward your lower legs – and roll back to start position. Do 6-8 reps.