Class Handout For Your Clients by Jo Everill-Taylor
This is a great series of exercises to help flatten that tummy for the shorts and beach season (oh and help strengthen your back too for lying on that sunbed!)
Toe Taps-Use this exercise to ignite your core. Starting in neutral, inhale, engage pelvic floor, exhale brace core and lift first one then the second leg to table top ensuring your back stays in neutral or in imprint- not over-arching from the floor. On your next exhale let one toe float to the floor ensuring your back stays still and shoulders are squeezing into the mat beneath you. Inhale come back to centre and switch sides. If this is too difficult to control or you have any back, neck or shoulder issues please always keep one foot on the floor.(Option1) Repeat 4 each side. Hugs knees to chest and move immediately into…
Option 1 Option 2
Single Leg Stretch-Re-engage the core and draw one leg in – reaching for the ankle, whilst extending one leg away as if trying to touch the wall in front of you. Do a double pulse exhale and switch legs to a double pulse inhale. Repeat 8 times each side. If you have any tension in the neck then do this exercise with the head down on the mat. Ensure you lift from your breastbone and try not to let your tummy dome up to the ceiling. Hug your knees in and move directly onto …..
Leg Rolls/ ½ Corkscrew-Keeping the shoulders glued down into the mat, draw the tummy in and let the legs float over to one side of the mat- think “tiny waist” and come back to centre as you inhale. Repeat to the other side. Only go as far as you can keep your shoulders down. If you cannot control this keep the knees bent (option 2). If you have any back, neck or shoulder issues please always keep the feet on the floor (option 3)
Option 1 Option 2
Option 3
