Upper Body strength

Box Press Up: Chest

Kneel on the floor. Put a towel under your knees to protect them. Place your hands flat on the floor, but wide apart. With your knees and feet on the floor, make a box shape with your arms, body, thighs and the floor. Bend your elbows and with your weight resting on your knees and hands, lower your chest towards the floor. Go as far as you can, but stay within your own limits. Slowly push back up to your starting position. The rhythm should be smooth and controlled throughout.

Make sure that you keep your back straight. Avoid forcing your bottom into the air, and arching your back.

Lower Body Strength

2 Step, Step Ups

Holding onto a banister if necessary.

Step up two steps with your right foot. Bring your left foot up to join it. Put your right foot back on the floor and follow it with your right foot. Continue leading with your right foot for the amount of repetitions on your Fitness schedule and then swop and lead with your left foot.

Abdominal Stretch

The Intermediate Cobra

Lie face down on the floor. Raise your chest by putting your elbows and hands flat out in front of you. Relax your legs. Push yourself up slowly, as far as is comfortable to flex your back. Hold for 5 to 10 seconds then relax back down gently, and repeat.

Follow this exercise with The Pose of a Child to neutralise your back muscles.

Pose of the Child (Back, laterals, spine and shins)

Kneel on a towel or mat, and place your forearms on the floor with your arms extended out in front of you. Sit on the backs of your heels and rest your forehead on the mat. Stretch your arms out and hold for 10 seconds. If you can’t manage to sit on the backs of your heels, or your forehead won’t reach the mat, don’t worry, just go as far as you can comfortably, you will gradually get more flexible. This stretch should feel comfortable to your back. If it doesn’t then check your technique, if it still doesn’t then skip this stretch.