ARM AND LEG RAISES
Begin on all fours. Simultaneously lift the right arm and the left leg until they are parallel to the floor. Keep shoulders, hip and back as motionless and possible. Return to all fours and repeat on the other side. Alternate performing 3 sets of 15.
ALTERNATING SIDE PLANKS WITH A TWIST
With your hands in line with your shoulders, with abs embraced externally rotate one arm and both feet while keeping body in a straight line, press hips up toward ceiling, breathe normally. Alternate for 1 minute.
BALL HYPER EXTENSIONS
Starting Position: Lie with your stomach on an exercise ball and your feet against a wall. Allow your upper body to hang down slightly. Cross your arms over your chest. Movement: – Exhale as you pull your upper body up as far as you can. Inhale as you return back down to the starting position. Repeat as required
Lie face down. Keep abdominal contracted. Lift left arm and right leg simultaneously. Then lift right arm and left leg. Then lift both arms and legs.
Lying on your back with your feet flat on floor and shoulder width apart, lift your hips up as high as you can in line with your spine, pushing with your heels while using your glute muscles, exhale and squeeze and contract your glutes as you bring your hips up, inhale as you bring your hips down. Repeat for 15 – 20 reps
The key to a healthy back is a strong back. So make sure your stretch and strengthen. And always don’t forget to keep fitness first!