Lower back, core & hip

Online Exercise Program

6 week exercise program

Specific to the Muscles of the

Lower back, core and pelvis


This program focuses is on connecting to and strengthening the lower back, core and pelvic floor muscles, as well as many muscles around the hips and upper legs. Strong and effective core muscles provides a strong foundation to move from and rebuild the rest of the body.


There is a certain alignment of your posture and skeletal system that allows muscles to be engaged and activated in a rhythmic and synchronistic way together, to allow movements to flow and be performed with ease and strength.


Often we hold postures that don’t allow muscles to be engaged in full, or we don’t engage or activate all muscles in the most efficient flow, or sometimes some muscles remain completely asleep, don’t get activated and don’t perform their job in a movement at all.


It's possible to build our body connection and awareness to recognise when our posture and skeletal system is not aligned and our muscles not engaging in full.


Sometimes some aches, pains or niggling injuries are a result of inefficient postures and movements in the body, and a simple shift in posture and way of movement can make a huge difference, especially when completing strength training.


It’s common to go through a series of strength training but not maximise the training because of old postures or movements that are being performed during the training, without our conscious awareness. Simple prompts to adjust posture or slightly change movements during an exercise can bring conscious awareness and unlock old postures.

Delicate movements and exercises will be undertaken in this Exercise Program to support an awakening and development of awareness of your lower body posture, skeletal alignment and the associated muscles, so you can develop a posture and way of moving that supports your body and maximises your strength training.

What's Involved:

  • Connect to different muscles associated with the lower back, core, pelvic floor, pelvis and hips. Including the: rectus abdominis, transverse abdominis, internal and external obliques, erector spinae, quadratus lumborum, diaphragm, pelvic floor muscles, gluteus maximus, gluteus medias, adductors, iliopsoas, and lateral rotators.

  • Delicate movements and exercises specific to each muscle 

  • Review musculoskeletal anatomy drawings provided to help develop a relationship with each muscle

  • Identify any tension or weaknesses in the muscles

  • Explore the quality and flow in different shoulder movements and how posture and shoulder position influence this

  • Stretches for each of the different muscles

  • Strengthening exercise for each of the different muscles

  • Exercise routines that support shoulder connection, flexibility, strength and flow

  • Developing an exercise routine specific to your back, core and hips and your body's needs.

  • Suitable for anyone with minor back or hip conditions or concerns as exercises are all very gentle and modifiable according to how you feel and your body responds.


What you need:

  • Exercise mat

  • Large towel

  • 1kg to 2kg hand weights for women

  • 2kg-5kg hand weights for men

  • Medium strength thera-band

  • Medium size kids plastic ball (preferably about 3/4 to 1/2 the size of a soccer ball, or a tennis ball will work also if this is all you can find)

  • Access to Zoom 



Live Online WEDNESDAYS 5am-6am AEST

Week 1 - 20th July 

Week 2 - 27th July

Week 3 - 3rd August

Week 4 - 10th August

Week 5 - 17th August

Week 6 - 24th August

All recordings available for 8 weeks


Price:    $120



Live Online FRIDAYS 2pm-3pm AEST


Week 1 - 22nd July 

Week 2 - 29th July

Week 3 - 5th August

Week 4 - 12th August

Week 5 - 19th August

Week 6 - 26th August

All recordings available for 8 weeks

Price:    $120