ARM CIRCLES x 4

  • Stand with the feet hip distance apart and toes facing forwards. Make sure the knees and hips are soft
  • Inhale lift the arms up and over the head without hunching the shoulders.
  • Exhale and bring the arms forward and down
  • Repeat 4 times

STANDING HIP RELEASE x 3 EACH WAY & EACH SIDE

  • Stand on one leg, keeping the knees and hips soft
  • Keep the abdominals contracted and the shoulders relaxed and the body still
  • Inhale the knee out and the leg down
  • Exhale and bring the leg up and the knee in
  • Repeat two more times and then reverse the leg movement again three times
  • Repeat the whole sequence on the other leg

HIP ROLLS X 4

  • Lie in neutral melting arms and shoulders in to floor
  • Inhale to prepare
  • Exhale, send the tail bone to the pubic bone and curl the pubic bone towards the chest as you start to lift the pelvis bring the hip bones in and together and lift up through the base of the spine and then bring the rib cage in and together and curl all the way up on to the shoulder blades.
  • Inhale & stabilise the position
  • Exhale & reconnect your spine with the mat rolling down through the top, middle & base of the spine. Your bottom comes down last & you roll all the way into neutral reconnecting the tail bone to the floor
  • Repeat 4 times.

AB PREPS x 4

  • Lie in neutral
  • Inhale to prepare
  • Exhale bring the hip bones and ribs together and lift the upper body sliding the ribs towards the hips. Keep the tail bone on the floor. Visualisations: Imagine your hips are clamped in position with a vice. Imagine your tail bone is glued to the floor
  • Repeat 4 times

BREAST STROKE PREPS x 4

  • Lie prone (on your front), forehead to the floor, arms by your side, legs hip distance apart & toes relaxed
  • Inhale to prepare
  • Exhale, bring the hip bones together and draw the shoulder blades down the side of the back lifting your arms and upper body to chest height. Keep the top rib connected to the floor
  • Keep your forehead parallel to the floor & your legs & bottom fairly relaxed
  • Repeat 4 times

HUNDREDS

  • Lie in neutral
  • Inhale to prepare, exhale, bring the hip bones in and together and lift one leg to table top.
  • Inhale and exhale again bringing the hip bones in and down a bit more and bringing the rib cage in and together to lift the other leg to table top.
  • Inhale and exhale to draw in and down a bit more with the hip bones and rib cage as you lift the upper body in to ab prep position
  • Draw the shoulder blades down the back, lengthen the neck and straighten the legs
  • Pump the arms 100 times
  • Bring the legs back to table top and inhale
  • Exhale and take the upper body down as you hug in the knees

HALF ROLL BACKS X 6

  • Sit tall & straight with your knees bent and feet flat on the floor, knees and feet hip distance apart and the arms out in front of you at shoulder height with the elbows wide
  • Inhale, then exhale and engage the abdominals and bring your breast bone and belly button towards each other
  • Inhale curl backwards. Only go as far as you can without losing the connection between your belly button and breast bone or without the tummy bulging
  • Exhale pull in the abdominals a bit more and curl forwards over your knees. Focus on the toes. Stay connected through the belly button and breast bone & keep the tummy pulled in
  • Repeat 6 times

SPINE TWISTS x 8 Each Side

  • Sit as upright as possible with the pelvis in a neutral position or kneel if more comfortable
  • Bring arms up in line with your shoulders with the fingers touching in front of the body. Make sure that you keep your shoulders relaxed
  • Inhale to prepare
  • Exhale, engage your abdominals and rotate the body at the rib cage, stretching your arm out as you go round and looking toward that hand
  • Inhale and return back to centre
  • Repeat on other side and then repeat 8 times on each side

SINGLE LEG LIFTS X 8

  • Lie in neutral, place hands under your bottom to support the spine
  • Inhale to prepare, exhale, bring the hip bones in and together and lift one leg to table top. Inhale and exhale again bringing the hip bones in and down a bit more and bringing the rib cage in and together to lift the other leg to table top. Straighten the legs
  • Keep the legs straight lowering one leg at a time as far down as you can without bulging the tummy or straining the lower back
  • Repeat 8 times with each leg
  • Go straight in to…………………

DOUBLE LEG LIFTS X 4

  • Bringing the legs together squeeze the inner thighs together continuing the same movement taking both legs down
  • Repeat 4 times
  • Go straight in to…………………..

STRETCH POSE – HOLD FOR 30 – 60 SECONDS

  • Keep hands under bottom, straighten legs and squeeze inner thighs together
  • Inhale, Exhale pull in the tummy and take the legs down about 2 inches from floor
  • Lift upper body looking towards your toes
  • Hold for 30 seconds. Work up to holding for 1 minute

OBLIQUES x 8

  • Lie in neutral
  • Inhale to prepare, exhale, bring the hip bones in and together and lift one leg to table top.
  • Inhale and exhale again bringing the hip bones in and down a bit more and bringing the rib cage in and together to lift the other leg to table top.
  • Inhale and exhale to draw in and down a bit more with the hip bones and rib cage as you lift the upper body in to ab prep position
  • Place your hands behind your head and rest your head in to your hands, lengthening through the back of the neck
  • Inhale to prepare and exhale to bring the right rib towards the left hip diagonally across the body. Inhale back to centre. Repeat on other side
  • Repeat 8 times on each side and replace the upper body back down to the floor and hug the knees in to the chest to release out the back

SHOULDER BRIDGE PREP x 60 SECONDS

  • Lie in neutral position and melt your shoulders and arms in to the floor
  • Inhale to prepare
  • Exhale and lift your body straight up on to the shoulder blades in a neutral position
  • Lift one heal at a time, staying in neutral position
  • Aim to do a minute, making sure that you keep the body in a neutral position
  • Stop lifting the heals. Take a breath in and release down in neutral on the out breath

SWAN DIVES X 8

  • Lie on your front with legs wide and feet turned out. Hands in line with ears and arms lined up with the edge of the mat
  • Inhale to prepare. Exhale engage the core muscles, draw down with the shoulder blades and push up with the hands. Try to straighten the arms. Keep the pubic bone connected to the floor and the head in line with the spine
  • Inhale and stay. Exhale and release the body back down
  • Repeat 8 times
  • Sit back in to a shell stretch

PUSH UPs X 10

  • Come into plank position on the knees with wrist under shoulders and elbows soft. Draw the shoulder blades down the side of the back, bring the ribs in and together and bring the hips bones in and together
  • Inhale to bend the elbows and bring the whole body towards the floor
  • Exhale to straighten the arms and return to the start position
  • Remember to keep the whole body completely stable, without hunching the shoulders, sticking the bottom in the air or allowing the tummy to sink towards the floor
  • Repeat 10 times