• Lying on your stomach , tuck chin
• Place hands under chin
• Lift your chest upwards
• Do not hyperextend your back
• Keep both hips In contact with the ground
• Contract gluteus (Don’t just work out of your back)
• 15 reps x 3 sets

• Lie prone lift opposite arm and leg alternating.
• Maintain a straight back and keep hips stable on the ground.

• Lying on your back
• Press your lower back into the ground
• Lift legs up
• Drop one heel at a time towards the ground
• 20-30 sec x 3 sets

Lay on your stomach with your arms extension at shoulder level.

Lift both our head and arms of the ground ensuring your stomach is tighten and spin- neck is currently align with each other.

• • In a prone position, flex your knees at 90 degrees and place your feet in line with your soles firmly on the ground or on a roller.
  • Exhale, contract glutes and elevate hips until your shoulders, hips and knees are in a line.
  • Return to starting position.

• Lying on your Stomach on the swiss ball
• Keep core tight and both hips on the swiss ball
• Contract gluteus and lift both legs off the ground Legs must be kept straight
• Do not hyperextend the back
• 12-15 reps x 3 sets

• Stabilise posture and abdominals, exhale and contract and lift leg.
• Return to starting position.
• Repeat with opposite leg.
• Maintain a straight back and ensure the ball does not move

• • • Start in a prone position with hands on ground, arms extended.
    • Lift hips and form a straight line with shoulders hips and feet. Maintain position.
    • Exhale lift right leg without rotating torso. Return leg to starting position.
    • Repeat with left leg.