Description: The modified push up is a great exercise for those at the beginning of a workout programme. It is also useful for people with lower back problems that could be aggravated by regular push ups.
Tips: Place the arms narrow to work the arms or wide to work the chest.
Starting position: Kneel on the ground and place the hands forward about two to three feet in front of you, about shoulders width apart. Straighten your body making a straight line between your knees and shoulders.
Movement: keeping the knees on the ground and the body in a straight line slowly lower yourself until your chest is about to touch the ground. Hold for one second and then push back up, your hands should be directly under your shoulders. Keep the stomach tight and the body straight to avoid any lower back pain. It may be more comfortable to bend the legs behind the knees.
Key points: Inhale as you lower the body, exhale as you press up. If you let your hips sag you are likely to develop back pain - keep the body straight and stomach tight.
Cautions: Be sure to warm up the wrists before doing push ups and don't let your head hang down - keep your neck in line with your spine.

Bridge
One set of 12 reps

Description: Target your glutes and lower back using only your bodyweight.
Tip: Increase the intensity by using only one leg.
Starting position: Lie on your back with your knees bend to 90 degrees and your feet flat on the floor. Place your arms at your sides.
Movement: Contract your butt, raising your hips in the air. Continue to raise the hips until your thighs are in line with your torso. Hold for five seconds, slowly lower hips to floor and repeat.
Key points: Support your weight with the back of your shoulders not your neck. Make sure that you feel your back and butt fully contract.
Cautions: Never support your bodyweight on your neck.

Crunch with hands across chest
Two sets of ten reps.

Description: Strengthen your upper abdominals with this beginner's body weight exercise.
Tip: add difficulty by placing your hands by your head; reduce difficulty by placing your hands by your sides.
Starting position: Lie on your back, knees bent 90 degrees with your feet on the floor. Place your hands across your chest with palms resting on your shoulders.
Movement: Lift your shoulder blades off the mat by contracting your stomach muscles. Pause at the top of your range and then slowly lower down - repeat.
Key Points: Exhale as you crunch up, inhale as you lower. Always keep your lower back on the floor.
Caution: Don't jam your chin against your chest, try and keep a fist width gap between them.

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