SWISS BALL Priority rating: Alternatives: if you want to create an unstable surface, you could use a football to perform the plank on, or any round object that could take your body weight, but again these may not stand up to repeated use. Available from:
physiosupplies.com, Argos,
amazon.co.uk Price: £8-£20
This is the most versatile piece of equipment you can have. It can be used by itself, or in conjunction with other pieces of equipment to improve core stability and build up strength. It can also be used for more gentle exercises to rehabilitate injured muscles. This bit of kit encompasses the full range of skill, from beginner to expert
– you could argue that this is the only bit of equipment you need. From
press-ups on the ball, roll-outs and one-legged squats to hamstring curls, rotations for the side of your abdominals and knee bridges – the ball covers all areas.
RESISTANCE TUBES Priority rating: Alternatives: No real alternatives exist. Don’t be tempted to use bungee cords – injury is likely! Available from:
physiosupplies.com Price:: £8.50
Aerobic steps are great for adding variety to your workout and can be used for upper and lower body exercises. The step can be used to perform a variety of useful exercises, including: incline press ups with your feet on the bench, decline press ups with your hands on the bench, step-up exercises with weights, triceps dips and many more.
MEDICINE BALL (4KG) Priority rating: Alternatives: Fill a large fi ve-litre bot le with water three- quarters full. A large plant pot could also be used. Available from:
physiosupplies.com, Argos,
amazon.co.uk Price: £12.99
Medicine balls are great for both exercise and functional activity. Using fi xed weight machines in gyms can limit your movement and restrict your stabiliser muscles. Functional movements with a medicine ball allow your body to work in all three dimensions, just as it does when you swim. A medicine ball can be used to perform Russian twists, wood chops, sit ups and can even be used with a partner to add another dimension to your workout.
AEROBIC STEP Priority rating: Alternatives: You could use a chair or low table, but they may not stand up to repeated use. Available from:
physiosupplies.com, Argos Price:: £19.99
Very similar to exercise bands, resistance tubes are great for upper body exercise. They are probably slightly easier and more comfortable to use than exercise bands, thanks to the grips at either end. Slightly more expensive due to the more durable nature of the materials used – this also makes them more suitable for more muscular swimmers.
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