Partner Exercise Using Tubing

External Rotation. Stand side-by-side with your partner, facing the same direction. Each of you holds one handle of one tube in your outside arm. Your outside elbow, bent at 90 degrees, is anchored at your waist. Keeping your upper arm at your side, slowly rotate your forearm away from your body. Complete 1 set of 8–20 reps for each arm. This partner exercise strengthens weak rotator cuff muscles.

Variations: Try this exercise standing on one leg

Say Hello to Your Core Muscles

Your abs take up a large area of your core. In fact a lot of people think your abs are your core. But... there's a whole other side to it. It's called your back! Here are the main muscles that make up your core.

• Rectus abdominis - This is the main muscle in your ab group. It runs down the centre of your tummy. These are the muscles that eventually turn into a six pack. To work them, try out some of these great exercises.
• Transverse abdominis - This is the deepest of your ab muscles. It needs to be worked to build a solid foundation for your six pack.
• Internal and external obliques - These are the muscles that wrap around your waist. They're really important for any sideways motion. Check out some of our great oblique exercises.
• Erector spinae - These are your main lower back muscles. Keep these strong if you want to avoid lower back pain. Check out the lower back exercises here.