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.
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:
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
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