Category Archives: Home Exercises

Home Exercises – Side Lunge Progression 2

How to perform this exercise: You’ll need something sofa height or the second step at home Start by standing with a little distance apart with one leg on Ensure to keep the knee straight with the leg that is raised throughout the movement Allow the head to go forward and buttock back As this happens,…

Continue Reading →

Home Exercises – Side Lunge Progression 1

Variations: Legs wide apart reaching opposite hand to foot Stepping into a side lunge from feet together Option – Using something for support like a chair for the 2 variations How to perform this exercise – This may differ depending on which variation you choose: Start by standing Ensure to bend the knee for the…

Continue Reading →

Home Exercise – Core Strength

Core strength improves the posture with better balance of muscle tension to reduce the risk of injuries, thus allowing us to perform better with our body movement! As the core is the “centre piece” of our body, the rest of the body can have an influence on our posture, in particular the hips and mid-back.…

Continue Reading →

Home Exercise – Back Extension

How to perform this exercise: Start on the floor and lying on the front Starting position with the shoulders round and back so that the wing bones are squeezing together Lead from the torso as you lift the body while the head should stay still Slowly return to the starting position with the upper back…

Continue Reading →

Home Exercise – Beginner Side Plank Variation

How to perform this exercise: Start on the floor and come on to one side Tuck both knees in and come onto your elbow Ensure the elbow is directly under the shoulder Initiate the exercise by coming onto the outer aspect of the bottom knee As you lift the body up, kick the top leg…

Continue Reading →

Home Exercise – Advanced Side Plank Variation (Part 4)

How to perform this exercise: Start on the floor – a mat may be required Option 1 – Ensure the elbow is under the shoulder Option 2 – Ensure the hand is under the shoulder Keep the toes up and legs straight Head following the moving hand Bring the top hand and foot together in…

Continue Reading →

Home Exercise – Push Up Progression 2

How to perform this exercise: This may differ on which variation you choose: • Ensure the hands wide enough so that the hands, elbows and shoulders are in line with each other • Keep the chest up and shoulders back when performing • Start with smaller push ups but always look to go lower with…

Continue Reading →

Home Exercise – Push Up Progression 1

The 2 things the body needs to either get out of pain or to prevent it is Mobility & Stability. Push up exercises focus more on the stability side, but they are great exercises for opening up the chest and the posture, if done correctly. Common mistakes include: Over arching the neck and lower back.…

Continue Reading →

Home Exercise – Hamstring Exercise Combination

Here’s a few back-to-back combinations that really work the hamstrings! 1) Sprint Start Position – coming high and low with the body 2) Back Leg Forward and Back 3) Twisting with the arm and torso  

Continue Reading →

Home Exercise – Side Plank Abdominal Crunch

How to perform this exercise: Starting position: On the floor in a side-on position, have the hand underneath the shoulder and the feet separated for balance • You should have the bottom leg in front and the top leg behind • The top hand should either be on the temple of the head or behind •…

Continue Reading →

Page 1 of 2