Classification: Core (body weight)

Instructions: Starting Position: Lie on your back and raise your legs straight into the air.

Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds.

Return to start position.

Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Start on your side and press up with your right arm.

Form a bridge with your arm extended and hold for the prescribed number of repetitions.