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.
Table-top exercise with toe-touches
-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.
Shoulder Elevation with Theraband
-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.
Table-top Knee-rocking Exercise
-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.
Table-top Exercise Variation with a Ring
-This table-top exercise variation focuses on core strength, stability and control. We also show a slightly easier option for the exercise.
Bridging with a Fitball
-This exercise targets the hamstring and gluteal muscles, in conjunction with the deep fascial system and core stabilising muscles.
Ab Roller Exercise
-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.
Bridge variations with a Ring
-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’.
The One-Hundred
-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.
One-arm wall push-up
-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.
Table top exercise with fitball
-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.
Bridge with theraband lateral knee presses
-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.
Roll-up bridge
-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.
Table-top exercise with fitball
-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.
Quadruped/four-point kneeling and plank progressions
-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.
Clam exercises with progressions including side-plank position
-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.
Fitball Table-Top Exercise with Variations
-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.
Reverse Nordic Exercise
-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.
Lunges Split/Squats
-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.