Lying Flat Crucifix

A good core stability exercise working the deep internal muscles of the lower spine (quadratus lumborium), along with the external and internal oblique's.

Lie on your back, with your legs bent at right angles, with your feet firmly on the floor, toes pointing slightly outwards, shoulder width apart.

Extend both hands out to your sides, inline with shoulders, whilst contracting your abs to lift both shoulder blades 2 - 4 inches off the floor.

Focus on keeping your abdominal muscles contracted throughout, aiming to inhale as you twist to the side, exhaling as you return.

The movement needs to be slow and smooth, ideally holding in the outer phase for 1 - 3 seconds.

You can repeat the exercise, working alternate sides, or working one side at a time, (slightly harder).

Beginners should aim for 10 - 12 smooth bends each side for 2 sets.

Intermediates aim for 12 - 15 reps each side, for 2 - 3 sets.

Advanced work for 15 reps each side for 3 sets, working 1 side at a time.

Holding small dumbbells will increase the difficulty of this exercise; however always aim to keep the shoulders off the floor.

If your need to support your head during this exercise, work 1 side at a time whilst supporting your head with the other hand.