Back exercise group
Exercise
REVERSE CURLUP
Level
Exercise description
1: Beginner
Lie on back with knees bent, feet flat on
floor, and hands under small of back.
Slowly raise one foot a short distance
from the floor, bringing knee towards
you. Then slowly lower foot back to floor.
Keep back still.
2:
Intermediate
As beginner.
Raise foot from floor bringing knee closer
to chest, slowly lower. Keep breathing
3: Advanced
As intermediate.
Maintain position for 5 seconds, pressing
opposite hand into raised knee. Keep
breathing.
BIRD DOG/
SUPERMAN
CLAM
1: Beginner
On hands and knees. Raise one arm or
leg at a time to the horizontal. Keep back
still – do not let you lower back arch or
dip.
2:
Intermediate
As beginner. Now raise opposite arm and
leg together, do not raise past horizontal.
Do not let back arch or dip. Hold for 5-10
seconds.
3: Advanced
As intermediate. Now sweep opposite
hand and knee together and repeat –
don’t let them rest on the floor in
between repetitions.
1: Beginner
Lie on your side. Keeping your back
straight, bend knees to 90 degrees
keeping thighs in line with your body.
Raise your top knee from your lower
knee by squeezing bottom muscles
together. Slowly lower.
Picture
2:
Intermediate
As beginner.
Straighten your top knee. Raise and
lower top leg, keeping foot facing
forwards.
3: Advanced
As intermediate.
Raise top leg and pulse leg up and down.
Remember to draw in lower abdominal
muscles.
BRIDGING
1: Beginner
Lie on your back, arms by sides, and
knees bent. Squeeze buttocks, raise and
lower pelvis. Keep hips level.
2:
Intermediate
As beginner. Now place arms across your
chest. Squeeze buttocks, raise and lower
pelvis. Keep hips level.
3: Advanced
As beginner.
Straighten one leg. Squeeze buttocks,
raise pelvis up and down. Keep hips level.
PRESS-UPS
1: Beginner
Press up leaning against the wall
2:
Intermediate
On hands and knees, bend elbows,
lowering head to the floor. Keep low
back still.
3: Advanced
Move knees further away from hands,
progressing to full press-ups. Keep low
back still.
STEP-UPS
SIT TO STAND
1: Beginner
Step up and down on low step
2:
Intermediate
Step up and down on high step
3: Advanced
Raise arms above head as step up/ or add
arm weights
1: Beginner
Sit to stand from raised plinth
2:
Intermediate
Sit to stand from low plinth/chair, cross
hands over chest.
3: Advanced
Sit to stand on one leg/or hold arm
weights as stand up
SHOULDER
PRESS
WOBBLEBOARD
EXERCISE BIKE
1: Beginner
Stand with weight in each hand at
shoulder height, raise each arm
alternately.
2:
Intermediate
As beginner, but sitting on gym ball. Keep
back still. Don’t slump.
3: Advanced
Sit on ball and raise one leg whilst raising
weights.
1: Beginner
Stand as still as possible on surface (2
legs), keeping all edges off the floor
2:
Intermediate
Standing on one leg – keep as still as
possible, keeping all edges off the floor.
3: Advanced
Stand on wobble-board, throw and catch
ball.
1: Beginner
Pedal slowly
2:
Intermediate
Increase speed
3: Advanced
Increase resistance