back raise

1. Find a mat and lie face down outstretched with your hands by the side of your head.

2. Keep your legs straight and your feet together with the toes resting on the mat.

3. Use your abdominal wall muscles by tensing them throughout the move.

4. Using a slow and controlled movement, raise the upper part of your body off of the mat.


5. Do not raise yourself too high causing unnecessary strain on the back.

6. Look down at the mat and steady yourself by pushing your hips down onto the mat.

7. Hold the move for the count of two then return to the previous position. 8. Repeat.