Purpose – Strength Core and Lumber Spine

Set up Position


  1. Start sitting with knees bent and feet flat on the floor
  2. Back of neck lengthened
  3. Shoulder blades should be squeezed together and drawn down towards your feet
  4. Spine in neutral
  5. Core stability muscles and pelvic floor engaged (30%)

Exercise Description


  1. Inhale to prepare and tuck under your pelvis creating a “C” shape with the base of your spine
  2. Exhale and roll back to a position you know you can hold without using your arms for support and your heels stay on the floor
  3. Look more up towards the ceiling than at your knees to avoid your shoulders rounding
  4. Make both feet light on the floor
  5. Inhale, Exhale and slide one leg away from you as far as you can without loosing balance or lifting the other heel off the floor, return the leg and repeat on the other leg
  6. Repeat x 16

Watch Out Points


  1. Avoid lifting the heels off the floor
  2. Keep tension out of neck and look at the ceiling not towards your knee
  3. Avoid cycling the legs, wait for one leg to return before moving the other
  4. Keep core and pelvic floor engaged

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