Back exercise group

Exercise / Level / Exercise description / Picture
REVERSE CURL-UP / 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 / 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. /
CLAM / 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. /
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 / 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 /
SIT TO STAND / 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 / 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. /
WOBBLE-BOARD / 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.
EXERCISE BIKE / 1: Beginner / Pedal slowly /
2: Intermediate / Increase speed
3: Advanced / Increase resistance