Back & Other Exercises

The Plank
1. Lie on the floor facing down and lean on your elbows with your shoulders directly above them
2. Keep your body straight with your toes touching the floor.
3. Lift your body off the ground
4. Keep your body straight making sure your feet and forearms to your elbows are all that’s touching the floor
5. Whilst contracting your abs hold the position for as long as you can.
6. Repeat 3 times

For more effective results:

> increase the reps and the length of time in the hold position

The Bridge

1. Find a flat comfortable surface, preferably a rug or mat, and lie down on your back with your feet on the floor and your arms by your sides.

2. Keep your feet and upper body on the floor and lift your hips up creating a ramp from you knees to your head.

3. Lower your hips back to the floor

4. Repeat

For more effective results:

 > use a Swiss ball