Week 7 Core

To extend the core work given in Week 3.

Lie on back, knees bent and feet on the floor.  Breath in and out, then pull up the pelvic floor muscles, draw the navel back to the spine, hold the muscles in position for 2 - 3 breaths, then release.  Repeat two times.

Follow this with lifting the feet off the floor and then taking the toes as close to the floor as you can, if there is any back twinge take the feet higher.  Hold for 3 - 4 breaths and repeat twice.

Two poses in cat pose, an alternative for the arms could be dolphin arms.

Pelvic lift - breath in and out, then pull up pelvic floor muscles, draw the navel back to the spine, hold the muscles in position for 2 - 3 breaths, then release and repeat twice.

From cat pose walk the feet back into plank, bring the hips down into a straight line, hold for 3-4 breaths and repeat twice.