## Superman plank

3 times a week
5 mins.
20 secs. in position
+
1 min. rest
x 5

To work the muscles in the lower back and those running the length of the spine.

- Lay down with your stomach flat on the floor. Push your arms out straight in front of you and gently lift your chest off the floor.
- Lift your stretched legs until your knees are raised from the ground.
- Maintain the position, looking at the floor.

## Seated rowing

Twice a week
8 mins.
12 repetitions
+
1.5 mins. rest
x 5

To work the back muscles.

For this exercise, use a resistance band (at least one metre long). You'll find one in a sports shop.

- Sit on the floor, legs parallel, slightly apart and bent.
- Hold one end of the band in each hand and place it under your feet. Adjust it to ensure it's tight when your arms are extended. Make sure you keep your back straight.
- Exhale and pull on the band, returning your hands to waist level (with your elbows beside your body). Hold for one second, then release gently while exhaling.

## High plank

3 times a week
7 mins.
30 secs.
+
1 min. rest
x 5

To strengthen the core muscles in your back!

- Get on all fours on the floor, with your hands slightly more than shoulder-width apart. Extend your legs, supporting yourself with your hands and feet.
- Make sure that your arms are extended vertically and that your shoulders, pelvis and feet are aligned.
- Maintain the position.