FITBUG'S FRONT ROOM WORKOUT

Posted 07 November 2006

BACK EXTENSIONS

Why do back extensions?: Simply speaking, you need to strengthen your back to counter the short, tight abdominals and hamstrings that are a product of modern lifestyles. A strong back will improve posture and balance and can actually help to ease back pain.

How to: Lie down on a mat or rug with your face down, arms extended behind you, with your hands clasped beside your bottom. Slowly lift your trunk three to four inches off the floor then smoothly return to your starting position. Repeat

How many: As with stomach crunches, start with two sets of ten. After two to three weeks you should be able to increase to sets of 15 and then to three sets.

Safety Tip: Ensure that your legs and feet stay on the floor throughout - if not you will be putting unnecessary stress on your lower back. Either look down or to the side, but make sure that your head remains in the same position throughout.

Alternative: As you progress, you will be able to increase the intensity by placing your hands by your temples, elbows spread.

Squats | Calf Raises | Lunges | Chest | Biceps | Triceps | Abs | Back | 6 week plan