Live the  Summit Health Physio Australia philosophyE M P O W E R   B E L I E V E   B E C O M E

with Director Peta-Leisbeth Weisfeltwww.summithealthphysio.com.au

EBB Pilates Exercises Empower Believe Become Newsletter

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PRONE HOLD - strengthen your absPlace elbows under your shoulders. Raise your abdomen away from the ground. You can either keep knees on ground or lift them into a plank position.Hold posture for 15 counts. Repeat 3 times.

LEGS - tone your legs

Side leg raise: Raise and lower top leg 10 times repeat on both sides.

Bicycle Riding: Move top leg as if you are riding a bike 10 times repeat on both sides.

Pulsing: Stretch top leg out in front of you and pulse leg up and down 10 times. Repeat on both sides..

100’s - Strong coreLying on your back find neutral spine and 30%.Raise one leg up to 90deg and hold for 10 slow breathes. Repeat both sides.

To challenge yourself raise both legs to 90deg, keeping 30% switched on hold for 10 slow breathes.

SIDE BEND - Shape your sidesBend knees - feet stacked - top shoulder in line with hip - supporting elbow directly under shoulder.

Raise hips off ground - use your 30% to draw your waist away from the mat. Slowly lower hips to ground. Repeat 8 times each side.

ABT (Abs, Butt and Thighs) PilatesChallenge yourself with this matwork Pilates routine designed to strengthen and tone your abs, butt and thighs.

Complete the sequence three times per week, concentrating on correct posture, and switching on your core (30%) to achieve the most out of the exercises. Visit our website to learn how to set up your core stabilisers - 30%.

If you feel any sharp pain or discomfort please stop and check in with your physiotherapist of medical practitioner.