Exercises:Bicycle: - Lay on your back
- Place you hands lightly on your ears and stick your elbows out
- Lift your knees up and make a 90 degree angle between your hips and thighs and your thighs and lower leg
- Lift your head up so your shoulders are just off the floor
- Extend your left leg and bring your right knee and left elbow together
- Change sides and repeat
Knee lifts (do not do if you have a sore lower back):- Lay on your back and support your lower back by putting your hands under your coccyx (tail bone): you may need to move around until you find a comfortable position for this
- Lift your legs extended a few cm off the ground
- Bend your knee and bring them up to your chest
- Return back extended
- You can also do this with straight legs, but it puts a lot more pressure on your lower back, so if you are able to do it, then go ahead
Crunches/situps:- Lay on your back with knees bent and feet on the floor
- Place your hands lightly on your ears and elbows stuck out (do NOT link your hands behind your neck!)
- Using only your abs, pull your body up to around 45 degrees (too much more and your will be resting your abs)
- Slowly lower your body back down and repeat
Reverse crunches/situps:- Lay on your back with knees bent and feet on the floor
- Place your arms straight on the floor beside you (hands towards feet)
- Now lift your legs to make the 90 degree angles talked about before
- Using only your abs, bring your knees up and towards your chest so that your lower back lifts off the floor
- Lower back to the starting position and repeat
Plank:- Lay on your stomach with elbow down along your body and on toes
- Lift up so that your back is straight and you are resting only on your elbow and toes
- Hold this position as long as you can
- Lower back down to the ground and repeat when you can (ideally after 10 seconds)
- To make it harder, rest on your hands instead and lift one leg up level with the rest of your body, lower then to the opposite leg
100s:- Lay on your back and lift your legs up 45 degrees (if this is too hard, bend the knees or keep you feet on the floor with your knees bent)
- Entend your arms out straight (hands towards your toes) and lift your head and shoulders off the floor
- In this poisition, pulse your arms up and down 100 times
Superman:- Lay on your stomach with legs and arms extended
- Lift both you legs and both your arms off the floor
- Hold for a moment and then lower, repeat
Bridge:- Lay on your back with your arms by yourside, knees bent and feet on the floor close to your bum
- Raise your hips up off the ground and push up as high as you can
- Hold this position as log as your can or either lift up and down holding a few seconds every time
- To make this harder, when your hips are off the ground, entend one leg up straight in the air
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