What is a knee under with downward dog

What is a...

Name of exercise

Knee under with downward dog

What's it for?

Strengthens the core and also stretches the upper back/shoulders.

Top tips

  • Starting in a strong pressup position with your belly tight and bum tucked.
  • Draw one knee u p and under your body to touch the elbow/forearm of the opposite arm.
  • Return the foot to the floor then (keeping knees and elbows straight) push the bum high up and back, while keeping your hands firm on the floor.

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What is a crawl

What is a...

Name of exercise

Crawl

What's it for?

Strengthening the core and stabilising the shoulders.

Top tips

  • Start on your hands and toes in a string pressup position.
  • Keep your belly up and bum tucked, don't let your belly collapse.
  • Crawl forwards and then backwards at a comfortable pace.
  • Goal is to keep your belly up and bum tucked.

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What is a band bicep curl

What is a...

Name of exercise

Band bicep curl

What's it for?

Strengthening your biceps/arms.

Top tips

  • Stand securely on the resistance band. Don't let it ping up into your face!
  • Hold the band with your palms facing up.
  • Bend your elbows until they are fully bent before returning under control to your thighs.

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What is a crab walk

What is a...

Name of exercise

Crab walks

What's it for?

Good for your core and helps you stabilise your shoulder and hips joints.

Top tips

  • Keep a strong pressup positions.
  • Keep your belly up and bum tucked.
  • Walk your arms and legs sideways, both left and right.
  • Minimise sagging of the belly and rolling of the hips.

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What is a Shoulder Roll

What is a...

Name of exercise

Shoulder roll

What's it for?

Warming up and mobilising shoulders and upper body.

Top tips

  • Reach forwards, up high, back and down with your arms.
  • Make sure your shoulder blades do a lot of moving.

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What is a pressup

What is a...

Name of exercise

Press up

What's it for?

Strengthens your upper body, arms, triceps (bingo wings) and core.

Top tips

  • Keep your hands and toes on the floor.
  • Hands slightly wider than shoulder width apart.
  • Keep your belly up and bum tight.
  • Lead with your chest.
  • Make sure your chest touches the floor.

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What is a plank up

What is a...

Name of exercise

Plank up

What's it for?

Works your core/abs and your upper body/arms

Top tips

  • Transition from the front plank to the pressup positions
  • Keep your belly up and bum tight

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