This Upper Body Workout consists of just three exercises – my three ‘go-to’ moves actually. They cover all the big and small muscle groups in my upper body. They are body weight moves that strengthen and lengthen. I used them throughout my dance career to help maintain posture and form. Be sure to read through the instructions carefully so that they are carried out correctly for optimum results.

Upper Back Raises do 10-16 reps
This is the one exercise I see performed incorrectly more often than not. So… start by lying on your front and extend your legs and bottom away from the rest of your body. Extend your arms to fifth position (rounded and extended above your head) but keep your shoulder blades drawn down your back. Keep your tummy muscles drawn inwards (its easy to push your tummy out in this position – don’t!). Lengthen your upper body forward THEN lift the chest and ribs just off the floor, keeping the neck inline with your spine and opening the arms to the side. You should feel like your lengthening more than you’re lifting. This will work your lower to upper back correctly and safely. Slowly lower to your start position. Do your reps slowly, thinking about your technique.

Tricep Push Ups do 8-16 reps
As the previous exercise, this is about good technique! Start in plank with a strong core and flat back with your hands under your shoulders. If you’re new to this, start with you knees on the floor, otherwise keep the legs straight with heels pushing away. Start to lower slowly toward the matt, keeping the elbows in (this is the most important bit) so that they are always touching your rip cage. Hover for a second with your chest just above the matt the push back up to plank by pushing the floor away.

Spider Press Ups do 8-16 reps
My favourite! Starting in plank as in the last exercise but with your hands almost as wide as the matt, lower yourself toward the matt with the elbows pressing out to the sides this time and, as you lower, draw your right knee toward your right shoulder and contract your abs. Hover just above the matt before pushing back up and placing the right foot back to plank. Moderation: keep your left knee on the ground as you do this until you’ve built enough strength to work from plank. Then repeat on the other side. Keep your neck inline with your spine and abs contacted.

Repeat the whole lot again to really feel the burn. Then give the shoulders and back a good stretch 🙂