Flatten Your Turn And Strengthen Your Back In Just Four Yoga Poses
Complete these moves as a circuit. Do the first move, rest for 30 seconds, then go onto the next. Do three or four circuits.
MED BALL WOODCHOP ABS Brace your core. ELBOWS
Keep your arms straight throughout the move.
Your feet should be wide apart and your knees bent.
Don’t take your knees past your toes.
Flatten Your Turn And Strengthen Your Back In Just Four Yoga Poses Photo Gallery
Reps: 15 each side
Benefits: This move works all the major muscles in your body. OStand with your feet wider than hip-distance apart, knees bent, and hold a medicine ball outside your right knee (A).
Keeping your arms straight, brace your core and stand as you twist and raise the ball diagonally above your left shoulder (B). O Pause, then lower the ball to return to the starting position. That’s one rep.
TRAINING ZONE T PLANK
Reps: 20 (10 each side) Benefits: This exercise is great for your abs and shoulders, while strengthening your core, which will protect your lower back. OStart in a high press-up position, so your body forms a straight line from your head to your ankles (A).
OKeeping your core tight and arms straight, shift your weight onto your left arm and rotate your torso up and to the right until you’re facing sideways, right arm straight up in the air (B). O Pause for a few seconds, then lower back to the start. Rotate to your left.
BALANCING BIRD DOG
Reps: 12 (6 each side) Benefits: Works your entire lower body, while developing your core and co-ordination.
Stand with your arms at your sides, left foot on the floor a few centimetres behind you (A).
Lean forwards while you extend your left leg directly back and your right arm forwards, so your torso, arms and left leg are parallel to the floor (B).
Hold for one second, then
I return to the starting position.
Repeat on the other side.
PIKE WALK
Reps: 12
Benefits: Stretches hamstrings and strengthens shoulders, arms and core.
OStand with your feet together, arms at your sides, then bend over from the waist, keeping your legs as straight as possible.
Place your hands on the floor in front of you then walk your hands forwards into plank position (A).
Do one press-up (B), then walk your hands back up to your feet until they’re as close to your feet as possible. Repeat 12 times.
