Build a stronger core and better posture with this simple, targeted workout. With exercises like the dead bug and bridge pose, this workout can help to improve balance, support everyday activities and build strength in the muscles that support your abdomen, back and pelvis.
This workout can be done in small spaces and at your own pace. Focus on slow, controlled movements, engage your core and choose a level that feels right for you.
This workout can help you work towards meeting the Australian 24-Hour Movement Guidelines, which recommend being physically active on most days and including muscle-strengthening activities on at least 2 days per week, and functional activities on at least 3 days per week.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
Begin with these fluid movements to awaken your core and prepare your body.
Gently mobilises the spine with alternating arching and rounding. Inhale to arch your spine, exhale to round your spine. Aim for 5 breaths, moving and breathing slowly.
Activates muscles of the shoulders and arms and develops strength used in everyday movements like pushing.
1. Start on your hands and toes
2. Bending at the knee, bring your left knee forward directly under your chest while keeping your right leg straight
3. Quickly alternate legs while keeping your core muscles tight
4. Try to keep your body in a straight line without dipping in the low back. if this is too challenging, try doing the exercise on your knees
Physical Activity
A great way to fit more movement into your day! Try these free workouts at home or work to improve your balance, strength and energy.
