This exercise is good for increasing flexibility of the hamstring and lower back, which will give you mobility of the back and spine. It won't make you so stiff and rigid and will also increase strength in these areas which will help in keeping aches and pains away in the lower back

Push-up

Are a great exercise as they help build upper body strength, in particular the chest, shoulders and triceps (back of the arms). Also great for strengthening abdominals and lower back muscles.

Back extension

A lot of people who sit often, whether in be in the office, car or at home have weak lower back muscles. This exercise is great for building up strength in your lower back and preventing lower back injuries and soreness by increasing strength in this area. It also works the upper back muscles from Chart 2.

Plank

This exercise is a great for developing strong core muscles, working on building strength in lower back and the abdominals without putting strain on the neck, which a lot of crunching and sit-ups can do.

Cardio

The cardio section of this program includes walking or running. Cardio vascular helps strengthen your heart and lungs as well as increasing cardio respiratory efficiency. Your heart and lungs become stronger and efficient so that when you are doing everyday activities or exercise you can cope better with physical challenges. Significantly reduces the rate of preventable heart disease, diabetes, high blood pressure and stroke. Cardio training will also keep you healthy and improve your quality of life as well as burning fat and calories.