Leaning Box

Adopt a position on all fours, resting on your hands underneath your shoulders, with your thighs vertical to the floor, knees shoulder width apart.

Aiming to keep your back straight throughout the movement, inhale and contract your abs and back muscles simultaneously, as you slowly lean forward, transferring your bodyweight onto your hands.

Hold in the final phase for a few seconds, prior to slowly exhaling and returning under control to your initial starting position.

Focus on keeping the abs and back muscles contracted in your lean position.

The exercise can be made harder by placing your hands further forward, to extend the lean, however aim to keep your arms straight to emphasis using your core muscles, rather than those of the upper-body.

Aim to keep your feet on the floor at all times, especially in the outward phase, as they will have a tendency to rise in order to counter balance your lean forward.

Beginner's aim for 6 - 10 controlled small movements.

Intermediates aim for 2 sets of 10 - 12 smooth slow movements.

Advanced work for 3 sets of 12+ reps.