Full plank jump

  This plank exercise is like a push-up combination with a burpee; start slowly and aim for technique, even if you can only do one or two. How to Go into a full straight arm plank position and hold for 10 to 15 seconds, then push up, jumping feet between your hands. Then do another jump movement to the sky. Form a plank, feet to hands, and jump up. Jump…

April 3, 2015
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Clean and press

  The focus of the clean and press is the legs and shoulders. How to Start with your feet slightly wider than hip-width apart. Bend your knees and put one hand on hip or by your side and the other with weight on the floor. Extend legs and upper body with your arm straight and the weight now by your thigh. Put your shoulders back and activate your abs. Keep…

April 2, 2015
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Spine twist

The spine twist is a great posture-strengthening exercise. Target: The spine, back, obliques, pelvic floor and core How to 1.  Sit up tall with the feet wide and the legs straight. Place the ring between the legs with the hands on top of it. Ensure you are sitting tall and the arms are straight 2. Exhale to release one arm and twist to one side. Inhale to return to centre….

April 2, 2015
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Rollover with Pilates ring

This Pilates exercise releases the spine and muscles of the back with self-massage. Stretches the backs of the legs, which pull on the lower back when tight.     Target: The abdominals, inner thighs, hamstrings and spine  How to 1. Lay on your back with the ring between the ankles and the legs straight up to the ceiling 2. Exhale to roll over until you are balanced between the shoulder…

April 2, 2015
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Prone extension

This Pilates exercise counteracts the affects of sitting at a desk all day by balancing the spine with extension. Target: The spine, upper back, core and arms How to 1. Lay on your stomach with the feet hip-distance apart. Have the arms in front of you with the hands on the ring and the head relaxed down  2. Exhale and press the ring down, lifting into extension of the spine….

April 2, 2015
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How to do 20 consecutive push-ups

Learn how to do 20 push-ups with our six-week challenge! When we say push-ups, we’re talking about full-blown-on-your toes-male-style push-ups; ’cause if the guys can do it, why can’t we? “Knee push-ups have a shorter range of motion than when up on your toes, and the amount of resistance is reduced as you don’t have to push the weight of your lower legs,” athletic conditioning specialist Paul Bevan (optimumlifestyle.com.au) says….

April 1, 2015
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Pilates exercise: swimming

This Pilates swimming exercise targets inner thighs, glutes, back and arms. How to 1. Place the Pilates ring in between the ankles and lay on your stomach with the arms wide, outstretched in front of you 2. Squeeze the ring with the ankles and come into extension with the body, making a c-curve through the back 3. Alternate the arms in a swimming motion, squeezing and releasing the ring as you…

April 1, 2015
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Mermaid with hip flexor stretch

This Pilates exercise releases the hip flexors, which pull on the lower back. The hip flexors shorten when we sit. Targets: The hip flexors, obliques, quads  How to 1. Start in a high kneeling position. Take one leg forward into a lunge and press hips forward until you feel a stretch through the front of the thigh and hip 2. Reach up to the ceiling and side bend towards the…

April 1, 2015
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Hip-up to V-hold

Spice up your leg raises and challenge your core strength with this hip-up to V-hold. Inspired by yoga asanas, this move is slow and controlled and will work not only your core but also engage glutes and improve mobility in the shoulders.  How to: 1. Start by sitting on the floor with your legs extended, hands behind you and with fingertips facing your body. 2. Engage your core, point your…

April 1, 2015
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Join the World’s Largest Core Fitness Class

Want to be part of the World’s Largest Core Fitness Class? Join us in Melbourne on Saturday 14th March 2015. Guy Leech, known as Australias No.1 fitness coach and seven-times Ironman winner, will be leading the attempt to set the record for World’s Largest Core Fitness Class. It will be fun and frantic, with the Guinness Book of Records officials at the ready! The class includes 3-minute exercises at 10…

March 31, 2015
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