Note: The back is a very important area to work routinely. It supports your body all through the day and strengthening it is a MUST.

Add the following exercise to your last week's back hyperextension routine and follow it up with the usual stretches .

Lie on your tummy, with your nose turned down towards the floor, hands alongside your hips. Slowly lift your chest up and off the floor (nose continues to point towards the floor.)

Contract the lower back muscles as you lift. Make sure the movement is slow and controlled. Complete one repetition in four seconds. Do 12 repetitions, rest and repeat.