Target: back core muscles

Lie on the floor with your arms and legs stretched out. Brace your core, then raise your arms, head and shoulders off the floor in a ‘flying’ position. Hold this pose for 10-20 seconds.

Expert tip: This is an isometric hold, which will improve your muscular stamina and train the small proprioceptor muscles around your spine. The nerve terminals in these muscles sense when your back is moving and activate to counter this movement, which stabilises your spine. This also prompts the larger lower back muscles to fire.