Training for Ladies - Warm Up - Trunk Twists, Swiss Ball Row & Pec Stretch. For the trunk twists, keep your feet flat on the floor and your arms out by your side, plams facing down. Start the movement by gently rocking over side to side. Remember to pull in your navel towards your spine to activate the transverse abdominus and lower abdominal region. This warm up exercise will also stretch the lumbar area, the glutes, the iliotibial band and also activates the obliques and the serratus. Aim for 12-15 reps. To increase intensity, lift your knees up so you have a 90 degree angle at the knee and the hip. This will work the mid back more. For an even more advanced version, you can straighten out your legs for the same movement. For the swiss ball row, sit on your heels and keep the elbows bent and forearms rested on the ball at the start position. Roll the ball away from you, stretching the lats, whilst still having contact between your glutes and your heels. This movement can be done with a bit of speed and will also help strengthen the muscles around the shoulder girdle as well. Aim for 15 reps.
Moving onto the pec stretch. Keep your palms on the ball with your elbows and shoulder bent at a 90 degree angle. Bring the chest down to start the stretch and hold before releasing. Place your opposite hand on the ball to help stretch the rear delts. Nick Jones - World Bodybuilding Champion & Hattie Boydle - INBA Australian Sportsmodel Champion.