Stage 2: Muscle development with focus on stability

Aim: To mobilise the spine

• Get down on your hands and knees. Make sure your hands are positioned below your shoulders and your knees below your hips.
• As you breathe in, roll your pelvis in from the tailbone as far as you can. Arch your back like a cat. Tuck your chin in so that your gaze is directed towards your abdomen. Feel your whole back lengthen.
• As you breathe out, move in the opposite direction. Let your abdomen sink towards the floor, tilt your pelvis into a comfortable arched position and direct your gaze towards the ceiling.

Repetition: 5 x deep inhale and complete exhale. Intensify the exercise by holding the tension at the end of the exhalation for another 3 to 5 seconds before inhaling again.

Aim: To improve core stability

• Get down on your hands and knees. Make sure your hands are positioned below your shoulders and your knees below your hips.
• Use your hands to push up from the floor without rounding your back. Keep your neck extended and the back of your head pointing towards the ceiling. Imagine making your back as long as possible.
• Build up tension in your abdominal muscles. Imagine that you are pulling your abdomen away from the floor.
• Simultaneously lift one hand and the opposite knee off the floor. Hold the split position.
  Tip: If you find it difficult to maintain body tension, the exercise can also be done standing using the wall for support.
• Make sure that your spine remains stable and that your pelvis doesn't tilt backwards.

Increasing intensity: You can increase intensity by making small circles with your outstretched arm and leg. This requires extra muscular endurance.

Repetition: 2 to 3 x 10 repetitions per side.

Aim: To improve core stability

• Lie on your back with your knees bent. Make sure your hips, knees and ankles are at a 90 degree angle to the floor and that they remain in this position throughout the exercise.
• Become aware of your back on the floor. Try to keep your back stable throughout the exercise.
  Tip: If you find it difficult to keep your spine stable or find you arch your back too much, place a rolled-up towel in the small of your back so that you have a firm point of contact with the floor.
• Activate your abdominal muscles. Make sure your abdomen is tensing inwards and there is no exertion outwards.
• As you exhale, lower one leg to the floor. The heel should touch the floor.
• As you inhale, lift the leg back to its original position.
• Repeat the exercise with the other leg.

Increasing intensity: You can increase intensity by pushing your leg away from you and stretching your arms towards the ceiling. Having less surface area to support you increases the intensity.

Repetition: 2 to 3 x 10 repetitions per side. 

Aim: To improve the strength of the entire posterior muscle chain (lower back, glutes, rear thighs)

• Lie on your back with your knees bent. Keep your feet flat on the floor and a hip-width part (approx. the span of one foot). Your knees should point towards the ceiling.
• Build up tension in your abdominal muscles. Inhale deeply. 
• As you exhale, lift your pelvis towards the ceiling until your knees, hips and shoulders form an even line. Keep your neck relaxed.
• As you inhale, lower your pelvis back to the floor, only touching it lightly before exhaling and raising your pelvis again.

Repetition: 3 to 5 x 10 repetitions

Intensity variations:

1. Use a mini band for increased glute activity: position the mini band around your thighs directly above your knees. Set your feet wider apart so that the mini band is pulled taut. The movement itself remains the same: Lift your pelvis as you exhale, lower your pelvis as you inhale.
2. Use a rolled-up towel to increase your inner thigh muscle activity: position a rolled-up towel between your legs. Keep your legs a hips-width apart as in the basic exercise. The movement stays the same but apply additional pressure to the roll as you lift your pelvis towards the ceiling.

Aim: To improve the stability of lateral core and hips/glutes, control body rotation, increase strength in shoulder girdle

• Lie down on your side. Bend your knees, stacking one on top of the other. As a guide, your knees, hips and shoulders should form a straight line.
• Push yourself up off the floor with your elbow, activating your abdominal muscles. As you exhale, lift your pelvis towards the ceiling. Hold the position for a few breaths.
• Make sure that your pelvis doesn't move forward.
• Lie back down on your side. Repeat the exercise.

Increasing intensity: You can increase intensity by lifting your top leg or doing a dynamic plank version (moving between high and low positions)

Repetition: 3 to 5 x 10 repetitions per side.