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Partners
You can do these at home, with no equipment! Plus, they’re good for muscle mass too!
1 CURL-UP WITH ROTATION
- Lie on your back, on the mat, knees bent, feet on the floor, hands behind your head with fingers interlaced and elbows in your peripheral vision
- Start to curl forward one vertebra at a time and think of your ribs sliding down towards your hips. Make sure your tail bone does not tuck as you curl up.
- Holding the height of this curl up, rotate your rib cage so that your weight is heavier on one shoulder blade and the other is just lifted off your mat.
- Return to the centre and roll over to the other side.
- Return to the centre and release back to the mat.
- Do 10 repetitions.
TIP Turn your ribcage and not your neck, so keep one eye on your bellybutton as you rotate.
Variation Do this with your feet lifted, thighs perpendicular to the floor and knees bent at a 90 degree angle.
2 SPIDER PLANK
- Start on your forearms, with your legs stretched out, toes curled under and your hips lifted to shoulder height.
- Make sure that your head and hips stay lined up with your shoulders. Think of tucking an imaginary tail between your legs if you feel that your lower back is kicking in. Also, try to keep pulling your belly button in towards your spine. If you’re new to the plank, build up to 30 seconds in this position (standard plank) first.
- When you can hold this for 30 seconds, add the spider variation. In the same position, bring your right knee up towards your right elbow and return it to the plank position.
- Repeat on the left side.
- Try to keep going for 10 reps on each side. Over time, build up to 20 reps on each side.
3 REVERSE CURL
- Lie on your back on the mat with your legs lifted to a 90 degree angle at the knees and hips, and arms at your sides on the mat.
- Tuck your tail and curl your pelvis off the mat, knees heading towards your face.
- Try to control the release back to the mat.
- Try 10 reps and build up to 20.
Variation Try this with your hands behind your head in a curl-up or with a small dumbbell between your knees. Once you feel you have a handle on these three exercises, add a second then a third set of each!
