Superman Push-ups
Begin in a straight-arm plank, pushing up through your shoulders. Slowly lower your
chest to the ground bending your elbows. From the ground, extend your arms out in
front of your head. Bring your arms back to the push-up position and lift yourself up,
and through your chest, push up to return to the straight arm plank. Repeat!
E
H
Perform the exercise with knees on the ground- ensuring
you still have a flat back.
Raise alternating legs off the ground while performing
the exercise-engaging the core to stabilise yourself.
Hip Thrusts
Begin lying on a flat back with legs extended. Keeping legs extended, raise torso while
keeping back as straight as possible, and once in an upright position twist to touch
right hand to left leg. Twist back to an upright position and slowly lower body back
down ensuring to keep the back straight. Repeat on opposite side.
E
H
Remain in an upright sitting position and twist from
the torso to touch each hand to each leg.
Do not use any momentum to raise and lower your torso- do the
movements as slowly as possible while maintaining control with a
completely flat back.