06 PRONE PULL-DOWN

Targets: Upper, middle and lower back

Do: 30 to 45 secs (a) Start lying on your front with your pelvis and spine neutral. Your legs should be extended, hip-distance apart, with your toes pointing backwards. From there, gently draw your lower abs in and up while using your back muscles to hover your chest off the floor, keeping your lower ribs in contact with the mat. Extend your arms overhead as if you were pushing a pair of dumbbells up.

(b) Bend your elbows, drawing your shoulder blades together and pulling your arms down as if you were doing a lat pull-down. Repeat, keeping the extension in your upper back.