Jackknife
These exercises target specifically your upper and lower abdominals and are good to improve flexibility Jackknife 1. Lie flat on your back on a mat with your legs fully extended [...]
Bench Leg Raise
These are a great set of exercises for targeting your abdominals and your hip flexors Bench Leg Raise 1. Lie flat on your back on a bench and your legs [...]
Side Plank
Side planks work several of the deep abdominal muscles Side Plank 1. Lie on your side with your body in a straight line 2. Prop up your body using your [...]
Plank
The plank exercises are some of the best forms of exercises for increasing your core strength Plank 1. Lie facing front down on a mat with your elbows, forearms and [...]
Toes To Bar
These are great exercises for giving your abs a tough workout. Toes to Bar 1. Fully extend your arms and grip the bar with your shoulders next to your [...]
Hanging Knee Raise
Hanging Knee Raise A fairly difficult exercise that works the lower abdominals and your deep core muscles 1. Hold your arms up straight and hold onto the bar with your [...]
Crossover Crunches
Adding a twisting element to the crunch activates both your abs and obliques in one move Crossover Crunch 1. Lie on a mat on your back with your knees bent [...]
Oblique Crunches
Oblique Crunch Targets your obliques; the sides of your abdominals 1. Lie on your right side on a mat with your knees bent and your legs lying on top of [...]
Reverse Crunches
Reverse crunches Reverse crunches are one of the best forms of exercise for targeting your lower abdominals: 1. Lie flat on your back on a mat with your hands and [...]
Crunches
Crunches are one of the best exercises for working your upper abdominals: 1. Lie flat on your back on a mat with crossed arms and hands at the top of your [...]
Abdominal Contraction & Pelvic Floor / Engaging the Core
Maintain the neutral spine position. Inhale deeply from chest, pushing ribs to the back and sides. Then exhale and as you do draw the pelvic floor / seat muscles up [...]
Pelvic Tilt & Neutral Spine
The Pelvic Tilt & Neutral Spine Imagine the pelvis is continuous ring like the top of a bucket. Gently tip the bucket backwards, flattening your spine into the floor, imagine [...]
Pilates Basic Rest Position
It is important to find the correct starting position before you commence your Pilates exercises. The postures can be incorporated into your everyday life and will re-educate your body to [...]
1 Leg Bridging; Unilateral Gluteal Muscles & Hamstrings
Method: Lying on your back. Place one foot on a box. Flatten the spine and engage your core muscles, and slowly curl the bottom up from the floor and [...]
Bridging; Gluteal Muscles & Hamstrings
Method: Lying on your back. Bend knees with feet together or shoulder width apart and feet resting on a box. Flatten the spine and slowly curl the bottom up [...]
Hip Abduction
Method Lying on your side, support your head with your hand and place the opposite hand in front of your ribs. Trying to keep the body and legs in [...]
Plank
Method: Rest on your elbows and knees. Engage your core muscles by drawing the belly button to your spine but do not let the back arch. Slowly raise the [...]
Bridging Advanced
Method: Lying on your back. Place feet on a box. Flatten the spine and engage your core muscles, and slowly curl the bottom up from the floor and [...]
Bridging
Method: Lying on your back. Bend knees with feet together or shoulder width apart. Flatten the spine and slowly curl the bottom up from the floor and hold the position. [...]
Knee Terminal Extension Stretch & Isometric Static Quadriceps Exercise
Method: 1. Lying on your back with a towel rolled under your heel. Gently press the knee straight down into the bed, feeling the stretch at the back of [...]
Inner Range Quadriceps Knee Extension Exercise
Method: Lying on your back with a towel rolled under your knee. Gently press the knee straight down into the towel as you raise the foot. Squeeze the thigh [...]