Morning workout tummy and core exercises

Morning workout tummy and core exercises.

Keeping space between the chin and chest . Repetitions of 15 x tummy and then legs and then a rest and repeat. Hardcore taskmaster!  @sportsperformance86
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Keeping space between the chin and chest . Repetitions of 15 x tummy and then legs and then a rest and repeat. Hardcore taskmaster! @sportsperformance86
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Wednesday pilates

Wednesday pilates.

Reformer exercise for posture, control,  balance and flexibility.
The control needed to stabilise and move the reformer slowly in and out smoothly engages so many muscles.
Core, tummy, glutes, hamstrings, abductors, calf muscles....
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Reformer exercise for posture, control, balance and flexibility.
The control needed to stabilise and move the reformer slowly in and out smoothly engages so many muscles.
Core, tummy, glutes, hamstrings, abductors, calf muscles….
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2nd exercise following on from hip flexor stretch using the foam roller

2nd exercise following on from hip flexor stretch using the foam roller.

Basic table top toe taps to engage the core,  glutes and lower abdominals.
Using the foam roller in this position can help stop the hip flexors coming into action too when the core is still weak.
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Basic table top toe taps to engage the core, glutes and lower abdominals.
Using the foam roller in this position can help stop the hip flexors coming into action too when the core is still weak.
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Basic mat pilates rehab with a band for glutes, core and hamstrings strengthening

Basic mat pilates rehab with a band for glutes, core and hamstrings strengthening.

Lie on your side 
Tie the band into a loop on one end and attach it around your foot.
Pull taut.
Lengthen through the top hip.
Draw your leg in 
Then back and straight
 and bring it back with control.
The better the leg position when straightened in line with the body and slightly back, the more you will feel the effect in your glutes of this exercise.

Lie on your side
Tie the band into a loop on one end and attach it around your foot.
Pull taut.
Lengthen through the top hip.
Draw your leg in
Then back and straight
and bring it back with control.
The better the leg position when straightened in line with the body and slightly back, the more you will feel the effect in your glutes of this exercise.

A simple Pilates bridge to engage the glute posterior muscles

A simple Pilates bridge to engage the glute posterior muscles.

Feet hip width apart, Raise your bottom up into bridge,, lift your leg up, making sure you don't drop your hip.
You will see I dropped slightly more on one side than the other as that's my weaker side at the moment.
Try to place your foot down gently.
You only need to do 2 lifts each time before you come down, relax and reset.

Feet hip width apart, Raise your bottom up into bridge,, lift your leg up, making sure you don’t drop your hip.
You will see I dropped slightly more on one side than the other as that’s my weaker side at the moment.
Try to place your foot down gently.
You only need to do 2 lifts each time before you come down, relax and reset.

Basic core and glute strengthening Physio pilates exercise

Basic core and glute strengthening Physio pilates exercise.

Lie with your feet on a ball.
Put downward pressure onto the ball and push the ball away from you. Then bring back in.
Engage the core and glutes to use the hip flexors less.
Make sure ribs are down, back is in neutral and toes relaxed. 
Its a slow journey to regaining full fitness after an injury. Patience is key.

With thanks to Tessa @theliftingphysio


@bh_beyondhealth

Lie with your feet on a ball.
Put downward pressure onto the ball and push the ball away from you. Then bring back in.
Engage the core and glutes to use the hip flexors less.
Make sure ribs are down, back is in neutral and toes relaxed.
Its a slow journey to regaining full fitness after an injury. Patience is key.

With thanks to Tessa @theliftingphysio

@bh_beyondhealth

Back to pilates rehab exercises

Back to pilates rehab exercises.

Strengthening the core, glutes and hamstrings.
With thanks to  @bh_beyondhealth 
With even the simplest exercise it's important for the body to be correctly aligned  for the exercise to be targeting the muscles properly.

Strengthening the core, glutes and hamstrings.
With thanks to @bh_beyondhealth
With even the simplest exercise it’s important for the body to be correctly aligned for the exercise to be targeting the muscles properly.

Waking up the glutes

Waking up the glutes.

When in rehab after a knee ligaments injury and little or no exercise for weeks- it's best to get the basic core strength muscles activated before launching back into the same advanced levels of exercise as before.

Repetitions increase daily.

The instructions are in the video voice-over together with my actions. With thanks to Tessa @bh_beyondhealth

When in rehab after a knee ligaments injury and little or no exercise for weeks- it’s best to get the basic core strength muscles activated before launching back into the same advanced levels of exercise as before.

Repetitions increase daily.

The instructions are in the video voice-over together with my actions. With thanks to Tessa @bh_beyondhealth

Physio exercise for rehab

Physio exercise for rehab.

When you have a knee injury, unable to exercise as usual, and you're  hyper-mobile, muscles quickly switch off especially the glute, core and hamstrings. 
It's starting over again with the most basic fitness exercises.

To kick start muscle memory and functionality, tie a stretchy band knotted at the ends over a door frame, and pull down.
Then weight transfer from leg to leg and lift knee. The action of pulling on the bands will help switch on and engage core and glutes.

When you have a knee injury, unable to exercise as usual, and you’re hyper-mobile, muscles quickly switch off especially the glute, core and hamstrings.
It’s starting over again with the most basic fitness exercises.

To kick start muscle memory and functionality, tie a stretchy band knotted at the ends over a door frame, and pull down.
Then weight transfer from leg to leg and lift knee. The action of pulling on the bands will help switch on and engage core and glutes.