Partner Push Away

This exercise is not suitable for beginners, or persons with lower back injuries.

Lie on your back with your arms extending behind you, grabbing hold of the ankles of your partner.

Inhale and lift both legs up towards a vertical position, keeping a slight bend in your legs throughout.

At the vertical 90-degree point, you partner should lightly push your feet back down towards the ground.

This exercise will work the abdominal muscles in both the lifting phase, and also the lowering phase, as you should aim to keep your abs contracted to control the downward force.

Its essential that good communication occurs between both partners, as excessive pushing can cause a strain on the lower back. Begin with light pushes, gradually increasing the intensity as you adapt the position.

Always aim to keep both feet off the floor throughout, however this exercise can be performed with a single leg action.

Placing a rolled towel under the lower back will help reduce the risk of lower back injury.

Intermediates aim for 12 - 20 pushes, followed by 20 seconds rest (stretch your lower back here) then repeated again.

Advanced work as above, however for 3 sets.

Avoid the use of ankle weights for this exercise, they will make the exercise harder, however they also greatly increase the risk of injury.