Bodyweight exercises

Press-Ups

Muscles worked: pectorals, anterior deltoids and triceps

• Ensure your hands are positioned wider than your shoulders throughout the movement.
• Bend your elbows as you lower your chest to the floor — keep your neck and spine aligned.
• Straighten your arms at the top of the movement without locking your elbows.

Bridge

Muscles worked: glutes, erector spinae and hamstrings

• Lie in a supine position with your feet hip-width apart and your arms at your sides.

• Tilt your pelvis under and slowly lift your back from the floor, starting at the tailbone of your spine.
• At the top of the movement, ensure your hips are level with your knees and hold this position for 3 breaths, squeezing your glutes throughout.
• Lower your torso slowly, starting at the mid spine and ending your tailbone.
  

• For Option 2, ensure your shoulder blades are drawn back when extending your arms.

• For Option 3, during the leg extension focus on keeping both your knees parallel and aligned.

Plank

Muscles worked: abdominals

• Position your arms to sit directly under your shoulder joints, aiming to keep your shoulders back and down.
• Extend your legs either feet together or hip-width apart.

Throughout the hold, aim to keep your neck and spine in alignment, with abs and glutes braced – focus on taking slow deep breaths

Superman (Reciprocal Reach)

Muscles worked: erector spinae, abdominals, glutes and hamstrings

• In the box position, ensure your arms sit directly under the shoulder joints and your knees sit directly under your hips.
• Extend one arm up to sit in line with your ear, palm turned inwards.
• Extend the leg on the opposite side to sit in line with your pelvis.
• When extending your arms and legs, focus on keeping your trunk as stable as possible.

Keep your chest and hips square to the floor throughout the movements.