All Videos

Upper Body Exercises

Lower Body Exercises

Core/Back/Abs Exercises

Videos - Core/Back/Abs Exercises

FORWARD CRUNCHES

Goal: Strengthen abdominals

Lie on back, knees bent and feet on the floor. Reach hands towards knees as you raise head and chest. Hold for a breath, then lower back down to starting position.

RAISE AND REACH ON ALL FOURS

Goal: Strengthen posterior side of body

Kneeling on all fours, raise and reach opposite arm and leg out straight, keeping it centered along midline of body, then bring back to starting position.  Repeat on other side.

PLANK

Goal: Strengthen abdominals and upper body

Lie on your stomach and place your forearms on the ground (elbows under shoulders). Draw in your abdominals and raise up on to your toes, holding your body weight on your forearms.

LOWER BACK EXTENSION

Goal: Strengthen lower back

Lie on your stomach, with forehead resting on the back of your hands and legs hip width apart.

PIKE

Goal: Strengthen and stretch posterior side of body

Lie on your stomach, with hands under shoulders and legs hip width apart. Draw your abdominals in and raise up onto your hands and feet forming a triangle shape with your body.

RAISE AND REACH ON FIT BALL

Goal: Strengthen posterior side of body, balance and co-ordination

Lie face down over ball with hands and feet on the floor. Raise and reach opposite arm and leg out straight, keeping it centered along midline of body, then bring back to starting position. Repeat on other side.

TUCKS

Goal: Strengthen upper body and core

Lie face down over ball with hands on the floor and feet on the ball. Roll ball in to bring knees towards chest. Return to starting position creating a straight line from head to heels.

ABDOMINAL CURLS ON FIT BALL

Goal: Strengthen abdominals and core

Lie back on ball with lower back and pelvis supported, knees bent and feet on the floor. Place hands behind head and elbows back. Curl your upper body up to a position half way between lying and sitting. Hold for a breath, then lower back down to starting position.

MOUNTAIN CLIMBERS

Goal: Strengthen abdominals and upper body

Lie on your stomach and place your hands on the ground (wrists under shoulders). Draw in your abdominals and raise up onto your toes in push up position. Keeping your body parallel to the ground, drive one knee up towards your chest digging your toes into the floor, alternating back and forth with the other knee.

BACK EXTENSION ON FIT BALL

Goal: Strengthen lower back

Lie face down over ball with feet on floor, chest lowered and hands behind head. Draw your abdominals in and raise your head and chest. Hold for one breath, then lower back down.

SIDE PLANK WITH LEG LIFT

Goal: Strengthen abdominals, legs and upper body

Lie on your side and place your forearm on the ground (elbow under shoulder). Draw in your abdominals and raise up on to your forearm and side of the foot, holding your body weight on your forearms. Keeping body stable raise top leg up and down keeping foot flexed.

CRISS CROSS

Goal: Strengthen abdominals and core, specifically oblique muscles

Lie on your back and place your hands behind your head with elbows wide. Draw in your abdominals and raise your head and chest off the floor. Reach elbow towards opposite knee as you lengthen the other leg out. Alternate sides in a bicycle motion.

REVERSE CURLS

Goal: Strengthen abdominals and core, specifically lower abdominals

Lie on your back with your arms down by your side, knees bent and feet in the air. Curl your hips up and backwards drawing your knees towards your chest. Then return back to starting position of 90 deg at the hips.