News & Insights

Exercise Videos


Below are examples of common exercises that we do in our Pilates and Physio Exercise Classes. Each short exercise demonstration is designed with the aim of building core strength, as well as overall functional strength and flexibility.

We have seen many clients achieve great results, alleviate pain and improve levels of joint stiffness through practising these exercises in our classes. However, we recommend being assessed by a qualified professional before attempting these exercises.

  • Exercise Video

    Table-top exercise with toe-touches

    - by BodyViva

    This table-top exercise has four levels of difficulty. It targets our core muscles, including our superficial and deep abdominals, obliques and our hip flexors.

  • Exercise Video

    Shoulder Elevation with Theraband

    - by BodyViva

    This exercise helps improve important aspects of rotator cuff strength (predominantly the external rotators) throughout shoulder range of elevation. Very helpful for shoulder/arm strength and control for various reaching and overhead activities.

  • Exercise Video

    Table-top Knee-rocking Exercise

    - by BodyViva

    This exercise is very good for the abdominal/oblique muscles and helps build an important aspect of rotational control through the thoraco-lumbo-pelvic region.

  • Exercise Video

    Table-top Exercise Variation with a Ring

    - by BodyViva

    This table-top exercise variation focuses on core strength, stability and control. We also show a slightly easier option for the exercise.

  • Exercise Video

    Bridging with a Fitball

    - by BodyViva

    This exercise targets the hamstring and gluteal muscles, in conjunction with the deep fascial system and core stabilising muscles.

  • Exercise Video

    Ab Roller Exercise

    - by BodyViva

    This exercise targets all our abdominal muscles, especially the rectus abdominis, along with the rotator cuff muscles of the shoulder and the core stabilising muscles of the trunk.

  • Exercise Video

    Bridge variations with a Ring

    - by BodyViva

    This demonstration includes three progressive levels of a bridging exercise that targets the gluteal muscles and also builds strength and control throughout the lumbopelvic region. Combining the arm movement, as well as timing/controlling our breathing facilitates activation of the muscles of the deep myofascial system, or ‘core’.

  • Exercise Video

    The One-Hundred

    - by BodyViva

    This core exercise involves pulsing your arms by your side and engaging your abdominal muscles, with four levels of difficulty. The pace of the exercise is determined by the length of your own deep breathing – five arm pulses for each breath in, and five arm pulses for each breath out.

  • Exercise Video

    One-arm wall push-up

    - by BodyViva

    This exercise targets the triceps (arm), pectoral (chest) and oblique (abdominal) muscles.
    The difficulty of the exercise can be increased the further away you have your feet from the
    wall. This exercise is best done in equal amounts by each arm.

  • Exercise Video

    Table top exercise with fitball

    - by jennifer

    This demonstration of a table-top exercise with a fitball includes an explanation of the alignment and breathing technique that we want to achieve with all our class exercises. The exercise focuses on core strength, stability and control. We also show two slightly easier variations for the exercise.

  • Exercise Video

    Bridge with theraband lateral knee presses

    - by BodyViva

    This exercise combines bridges with lateral knee presses. The bridging part of the exercise targets the gluteal muscles, while the lateral knee presses targets the hip abductor muscles, which are important muscles for lumbopelvic stability and control.

  • Exercise Video

    Roll-up bridge

    - by BodyViva

    The roll-up bridge is a great exercise for activating and exercising the core muscles of trunk, and also the gluteal muscles. It promotes segmental control throughout your spine, which is very helpful for improving quality of movement, and therefore preventing injuries. Like all of our exercises, it must not be done if it causes pain.

  • Exercise Video

    Table-top exercise with fitball

    - by BodyViva

    This demonstration of a table-top exercise with a fitball includes an explanation of the alignment and breathing technique that we want to achieve with all our class exercises. The exercise focuses on core strength, stability and control. We also show two slightly easier variations for the exercise.

  • Exercise Video

    Quadruped/four-point kneeling and plank progressions

    - by BodyViva

    This demonstration includes three progressive levels of exercises in four-point kneeling, then progressing to two further levels of difficulty in the plank position. It also includes an explanation of the alignment and breathing technique that we want to achieve with all our class exercises. These exercises focus on the core muscles of our trunk, while also targeting other shoulder, back, hip and gluteal muscles.

  • Exercise Video

    Clam exercises with progressions including side-plank position

    - by BodyViva

    This demonstration of clam exercises includes five different levels of difficulty, with levels four and five involving side-plank position. These exercises focus on our pelvic and hip muscles that are very important for lumbopelvic stability/control and maintaining optimal posture.

  • Exercise Video

    Fitball Table-Top Exercise with Variations

    - by BodyViva

    This demonstration of a table-top exercise with a fitball includes five different levels of difficulty, starting in crook-lie for levels one and two, and progressing to table-top position for levels three to five. These exercises focus on the core muscles of our trunk, while also targeting other shoulder, abdominal, back and hip flexor muscles.

  • Exercise Video

    Reverse Nordic Exercise

    - by BodyViva

    The Reverse Nordic exercise is very effective for strengthening the quadriceps muscle group at the front of the thigh. Athletes commonly use this exercise to improve their performance and minimise their risk of a quadriceps injury.

  • Exercise Video

    Lunges Split/Squats

    - by BodyViva

    This Lunging/Split Squat exercise targets the gluteals, quadriceps and hamstring muscle groups. We also explain how to use this exercise to improve lumbopelvic stability and control.

Pilates and Physio Exercise Classes


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