All you need for this one is some space on the floor.

1. Lay face down on the floor with your arms out in front so you make a ‘Y’ shape with your arms and body.

2. Lift your arms and chest off the ground. You do not need to have a huge arch in your back, just enough so that your lower back is holding your arms and chest off the floor. Hold this position for the whole exercise.

3. Bring your elbows in toward your torso while really squeezing your shoulder blades together. To ensure you get the maximum squeeze imagine you are trying to make your elbows touch. This is the ‘W’ stage.

4. From the ‘W’ position, stretch your arms out to make a ‘T’ shape with your body.

5. Bring your arms back to the ‘Y’ position without letting them touch the ground!

The trick to really feel this exercise is to ensure you really use your lower back to hold your chest up off the ground for the whole exercise and to squeeze your shoulder blades together in the ‘Y’ and ’T’ movement.

If you have upper and lower back problems because of weak muscles this is a fantastic way to strengthen them up.

If you want to make the movement even harder keep your feet elevated from the floor from the whole movement too!