There are many ways that you can exercise using your own body weight, Ross, our physiotherapist explains which ones will work to help develop your back and core stability. Each explanation describes how to perform the exercise safely and what benefit you'll get.
Dorsal Raise Starting position Find a clear space on the floor and put a mat there. Lie on your stomach with both legs straight and your arms outstretched in front of your head.
Movement Slowly lift your right arm and left leg off the mat. Hold at the end of your end of range and then slowly lower back to the starting position. Repeat this exercise using the opposite arm and leg.
Aim To strengthen the muscles of the back.
Back extension Find a clear space on the floor and put a mat there. Lie on your stomach with both legs straight and your arms bent so that your hands are positioned under your chin.
Movement Slowly raise your head and breast bone off the mat. Hold at the end of your range and then return slowly to the starting position.
Aim To strengthen the muscles of the back.
Bridge Starting position Find a clear space on the floor and put a mat there. Lie on your stomach and support your upper body with your elbows which should be placed under your shoulders. Your hands should rest in front of your head. Your feet should rest on the floor so that only your toes are in contact with the ground and support your lower body.
Movement Slowly lift your body and legs off the mat by straightening your legs. Tighten your stomach and back muscles to maintain the position. Hold at the end of your range for 3 seconds and then return to the starting position
Aim To strengthen the stomach, back, shoulder and leg muscles.
