Back Workout 3

  • Complete in one circuit with minimal rest in between exercises.
  • Rest 1-2 minutes and then complete the circuit a 2nd time.


1. 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.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Lumbar Roll

1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position.
4. Repeat with the other side.

Side Bridge

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.

Bicycle Kicks

1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.

Four point opp arm leg raise

1. Start by placing both hands and knees on top of a balance disc.
2. Once you are balanced then raise your left arm and right leg until they are parallel with your body.
3. Maintain that balanced position for the prescribed time. Keep your back flat and level. Return to just a 90 degree bend at the elbow and knee and touch the ground. Complete for prescribed repetitions. Repeat with the other leg and arm.
You may put your knees and hands on the floor instead of using balance discs.

Prone Knee Tuck on ball

1. Start in a push up position with your feet on top of a stability ball.
2. Slowly bring your knees in towards your chest and then return to the starting position.
3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground.


1. Begin by lying on your back, knees bent, and feet on the floor. Extend your arms out to steady yourself.
2. Squeeze buttocks and raise your hips and lower back off the floor to form a straight line from your knees to your chest. Do not arch your back.
3. Hold for 5-10 seconds and slowly return to starting position. Relax for 5 seconds.
4. Repeat for required number of repetitions.

Prone Straight Leg Raise

1. Lay on your stomach with your arms resting comfortably at your side or under your head.
2. Tighten buttocks and raise left leg slightly. Keep your knee locked and raise your leg from the hip. Hold briefly and slowly return to starting position.
3. Repeat for recommended reps and then repeat with the other side.
4. Keep pelvis touching the floor.
Be sure to avoid arching your lower back.