This exercise works the lower back, abdominals, glutes (the butt) and hamstrings.  It helps build a solid lower back, which supports you while lifting heavy weights, sports and physical work.

Step 1: Begin in the push up position but with your elbow on the floor, your entire weight should rest on your forearms and toes.

Step 2: Move your glutes upwards towards the ceiling while you exhale until your body forms a triangular shape, pause for a second at the top of the rep.

Step 3: Lower yourself back down to the starting position while inhaling.

Step 4: Repeat for 10-12 reps per set, do not overwork the lower back as it could lead to injury.

Beginners:Skip the pause at the top of the rep, begin with less reps and work up to 12 per set.

Experienced readers: Raise one leg off the floorand/or hold at the top of the rep for a long pause.