Sets: 3  Reps: 8 each side

Holding the down position of a lunge activates your legs and core to stabilise your weight while your obliques rotate dynamically.

• Keep a slight bend in your arms and use your torso rather than your arms to power the move.

• Rotate your shoulders, torso and hip together.
  

Sets: 3  Time: 20-60 seconds

By resting on the gym ball’s unstable surface in a challenging static position, you demand more from your core and put your abs under greater tension.

• Brace your abs throughout and don’t allow your hips to sag.

• Take long, controlled breaths to extend your rep time.

Sets: 3 Reps: 10

Using the gym ball allows you to hit your abs across their whole range of motion.

• Curl your torso off the ball and then press the weights straight out.

• Keep your abs tight as you lower to stay in control of your momentum.