1) Walkout to Press Ups
Starting in a standing position, bend down and reach the hands toward the floor. Once your hands touch the floor start to walk them forward to a high plank position. From here drop the chest down to the floor in a push up (you can have the knees on the floor if you need). Come back up from the push up, begin walking the hands back until you had returned to standing
2) Back Extensions
Begin lying on your front. Place the hands either side of the head. Lift your head and shoulders up off the floor, and think about squeezing your shoulder blades in and down as you do so. Pause at the top of the movement before lowering back down slowly.
3) Lying Leg Lowers
Start lying on your back with your feet in the air. Slowly lower your feet down towards the floor, but don’t let them touch. Try to keep your lower back pressed down into the floor. If you start to feel it raise, stop at this point. You can also do this exercise one leg at a time or place your hands underneath your hips to make it slightly easier.
4) Plank
Begin lying on the front, then bring your elbows to just in front of your body. Keeping the abs braced, lift your body away from the floor and hold this position for as long as you can. If you need to you can drop the knees to the floor (especially if you feel any pain in your lower back).
5) Shoulder Taps
Begin in a high plank position. Keeping your hips as still as possible, reach the left hand to touch the right shoulder, then place it back on the floor. Repeat this on the other side. Make sure that you are bracing your abs as you do this. The closer together your feet are the harder this will be (you can drop to the knees if you really need to).
6) Wide arm back extensions
Repeat as above, but with wide arms – this will target the rear deltoids slightly more.
7) Twisting Mountain Climbers
Begin in a high plank position. Keeping your hips as still as possible, reach the left knee forward as close to the right elbow as possible. Make sure that you are bracing your abs as you do this.