70.3 and Ironman Champion Andrew Starykowicz knows how critical a strong back is to your race day plan and in this 8th Orca Flash Tip he gives us some tips to strengthen our back with simple core exercises.

1. Firstly lay on your stomach and use a small object to pass from hand to hand as you do back circles.

2. Secondly lean against a wall and use a weighted object to pass from between your legs up to above your head – this will strengthen both upper and lower back.

3. Thirdly, walk your hands out to the push up or plank position and back – you will know you’ve aced this exercise when you can walk your hands out till you’re completely flat and then back! This exercise strengthens your whole core – to provide better support to your back.