1. Spinal extension exercises - 'cos we all spend too much time hunched over laptops, phones and steering wheels. In this camp, I include the humble spine extension (as pictured above), swimming (everyone's favourite) and swan dive. 

Working the muscles that extend your spine mean that you are less likely to grow one of those super attractive rounded backs as you get older. 

2. Leg extension variations - whether it's a dead bug, a single leg extension or a double leg extension, you're using the weight of your legs to challenge your ability to control movement of the pelvis. 

Legs are heavy (I know, I say this a lot, but they are). 

Sometimes it's just one leg; sometimes it's both; and sometimes, we add some arm work. 

What I really like about this group of exercises is that as well as the core stability aspect, you also get to fully extend your leg(s). All.the.way. 

That means that you use ALL of the quad muscles. Including the last little one, vastus medialis, that is responsible for the last 6% of extension. You're welcome.

3. Rolling exercises - because they make me laugh. 'Nuff said. Want to see some in action? Click here to see an Insta post I wrote.

4. Plank series - whether it's front, side or back, I love 'em all. 

I love that they are truly full body exercises. Arms, shoulders, back, abs, glutes and legs - they should all be working together to stabilise as you move one or more limbs. You also need to know where each bit of your body is and what it's doing (have your hips sagged? your shoulders winged? your arms or knees bent?). And if you can do a plank, you can do a press-up. 

Want to learn more about planks? Check out this blog post

5. Shoulder bridges - from the entry-level pelvic curl through to full on bridging with legs kicking, what's great about these is the articulation of the spine away from and back down to the floor. 

Freeing up movement particularly around the lower back can really improve your every day movement. The exercise encourages you to use glute muscles that have become lazy through being seated to actually do their job (which in turn then support your back even more). AND there's a hip opener too to offset the hip flexor shortening of being seated. 

That's it. If you do nothing else today, treat yourself to a couple of these exercises. Your body will thank you.

Are you looking for some examples? Do you follow me on Instagram or Facebook? I post examples of exercises every weekday..just click one of the buttons below to find me!