Exercises

Body Weight Pressups - Toes, resisted

From a lying position push the body away from the ground and return to start position under control. Keep the knees, hips and sholuders in line throughout the movement. Toes remain on the ground. Feel the muscles in the chest and shoulders doing the work. Note. Resistance can be increased by a partner applying force on to the mid-upper back.
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Body Weight Squat (from standing)

With feet shoulder width apart, 'sit as if sitting in a chair' under control and then 'stand as if to perform a vertical jump movement'. Feel the legs doing the work, especially the front thigh and bottom.
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Double Leg Lower - Short leg position, include a medicine ball (on floor mat)

Lie with your back on the floor with legs in a bent position and holding a medicine ball. Place hands on hips. Keeping hips stable throughout the movement, lift both feet with Med Ball off the floor a small distance. Feel the muscles in the mid section doing the work to hold the position.
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