Gymnastic ball skills

Christmas is on the way, so there's no better reason to get off the sofa and start exercising (just think how good you'll look in those tight hipster trousers at this year's office party!) Gymnastic balls (from £14-£25, available from most major sports shops) allow you to improve your balance and posture while strengthening your abs and lower back. Here are two exercises that are easy to do at home….

1. The crunch: Lie face up across an exercise ball so that the ball comfortably supports your back. Support the weight of your head in your hands ( you should be able to see your elbows out of the corners of your eyes). Tuck your chin in, focusing your eyes at a 45 degree angle - roughly the point where the ceiling meets the wall. Keeping your abs contracted throughout, slowly breath out and curl your ribcage towards your hips. Breathe in and return to starting position. Do eight to 10 repetitions.

2. The plank: Lie face down across an exercise ball. Place your palms flat on the ground, arms straight. Use your hands to slowly walk yourself forward until your thighs rest on top of the ball (as you get more advanced you can walk until your shins rest on top of the ball) Make sure your abs are contracted to support your spine and your hands are aligned under your shoulders. Hold this plank position for 30-60 seconds, trying not to let your lower back dip too much. Walk your hands back to the start position.

Dennis's tip: When doing any exercises with a gymnastic ball, breathe into your ribcage and keep your stomach contracted throughout. This helps protect your lower back.

Fitness gossip:
- The Bill's Samantha Robson isn't afraid to flaunt her body. Why? Sexy Sam used to be a professional dancer. She still keeps trim by strutting her stuff in London's hottest clubs
- Love her or Loathe her, you have to admit that, at 40, Anthea Turner has a great figure. Besides Yoga a and daily workouts, her secret is long country rides on her palomino pony
- The Street's Scott Wright has a six-pack to die for, thanks to regular weight training.. and water rides on the Big Banana in Majorca all summer.

• Dennis Duhaney

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