Your core supports your spine. Keep your core strong and you’re keeping your spine protected. You only get one spine, so look after it!
Plank: 30 seconds
Get in a push up position, with your forearms on the ground, shoulder-width apart. Keep your back straight and core tight
Back arch: 10 – 12 reps
Lay on your back, lift your hips, keep your back straight. Hold for 5 seconds, then repeat.
Side plank: 30 seconds each side
Lie on your side, with your weight on your right elbow, which should be aligned directly under your right shoulder and your knees bent. Tighten your core and lift your hips off the ground. Hold this position. Switch sides when the rep is complete.
Bird dog: 10 – 12 reps
Start on your hands and knees. Extend one leg, hold for 5 seconds. For a more advanced option, extend your opposite arm.
Repeat circuit two more times!