Steve Haywood Health & Fitness

Prone Skydiver

Lie on your front with your arms by your side. Slowly raise your head and shoulders off the ground, not extending the neck. Contract the muscle in the lower back and hold for two seconds. The lower body and feet should remain on the floor at all times. Remember to breathe out on the effort (muscle contracting) and in on the rest (muscle relaxing).

Prone Skydiver Start Position

Prone Skydiver

Note:

You must train the lower back to encourage the correct posture – if not, injuries could occur. This exercise is one of the only ways to strengthen the lower back muscles, which are more frequently injured than any other muscle groups.

Side Bridges

Lay on your side with your right elbow directly beneath your shoulder and your left leg resting along the top of your right. Throughout this movement, keep your chin up in order to maintain a correct alignment. Contract your core muscles and push from your elbow to achieve a straight body. Slowly lower back into the start position. Repeat five times and then change sides.

Side Bridge Starting Position

Side Bridge

Plank on Mat

Place your elbows directly beneath your shoulders and your toes on the floor. Place the palms of your hands on the floor and facing forward. Engage your core muscles to protect your lower back. Raise you trunk until your body is straight and hold for five seconds to begin with. Repeat three times. Every week, increase the time which you hold this position for.

Plank

Superman

Kneel on the floor with your knees directly below your hips. Place your hands directly beneath your shoulders and in line with your knees. Extend your left arm and right leg simultaneously maintaining a straight line through your limbs and back. Hold for a minimum of five seconds. Slowly lower back to the ground and repeat on the alternate side.

Superman Start Position

Superman

Note:

Done correctly, this exercise targets a wide range of muscles up and down the body. As with all core stability exercise, the secret is control. The aim is to work your core muscles. Concentrate on using them when you hold the position. Don’t rush these exercises, even when you are getting tired.

Pluto’s Sniff

Kneel on the floor with your knees directly below your hips. Place your hands directly beneath your shoulders and in line with your knees. Lower your buttocks to your heels keeping your hands in position. Lower your nose to the ground. Push your nose along the ground beyond your hands if possible, straightening your back in the process. Push slowly back to the start position. Repeat five times to begin with.

Pluto's Sniff Position One

Pluto's Sniff Position Two

Pluto's Sniff Position Three

Pluto's Sniff Position Four

Pluto’s Sniff Variations

This exercise is a mixture of stretching and strengthening. The back stretch is followed by exercise of the arms, shoulder and abs. To increase the difficulty of this exercise, simply place your hands closer together on the floor or push further out at the last stage of the movement. Take care not to over-extend.

End of section.

Page 18

“Equipment Free Workout” Ebook devised by Steve Haywood. ©2008 All Rights Reserved.

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