Stage 3: Strength build-up

Aim: To improve the mobility of the entire spine and hips/pelvis

• Get down on your hands and knees. Make sure your hands are positioned below your shoulders and your knees below your hips.
• Breathe in and arch your back like a cat. Keep your gaze directed towards your abdomen.
• Move your bottom backwards, down towards your heels, and remain in this position for a whole breath cycle.
• With the next exhale, move forward again and reverse the direction of movement. Lower your abdomen towards the floor and tilt your pelvis into a comfortable arched position. Keep your gaze directed towards the ceiling.

Repetition: 5 x deep inhale and complete exhale. Intensify the exercise by holding the tension at the end of the exhalation for another 3 to 5 seconds before inhaling again.

Aim: To improve core stability

• Lie on your back with your knees bent.
• Become aware of your back on the floor. Try to keep your back stable throughout the exercise.
  Tip: If you find it difficult to keep your spine stable or find you arch your back too much, place a rolled-up towel in the small of your back so that you have a firm point of contact with the floor.
• Activate your abdominal muscles. Make sure your abdomen is tensing inwards and there is no exertion outwards.
• As you exhale, lift both legs off the floor, with one leg higher than the other (bend your knees to 90 degrees).
• Raise your arms towards the ceiling. Try to remain in this position for two complete breath cycles.

Increasing intensity: You can increase intensity by positioning your arms behind you on a roller and extending your lower leg.

Repetition: 3 x 10 repetitions per side.

Aim: To improve core stability and mobility of the rear thighs

• Lie on your back with your knees bent.
• Lift both legs off the floor, bend your knees to 90 degrees.
• Stretch your right leg towards the ceiling so it is perpendicular to the floor.
• As you exhale, lower your left leg and extend it so it is straight and level with the floor. Push your heal away from your body. Tense up your abdominal muscles and make sure your back remains stable.
• As you inhale, lift your left leg up to meet your right leg. Repeat this exercise on this side several times before switching to the other side.

Repetition: 3 x 10 repetitions per side.

Aim: To improve core stability and glute strength

• Position your shoulders against a chair, sofa or bed. Keep your upper body horizontal to the floor, with your knees bent to 90 degrees and your feet planted a shoulder-width apart.
• As you inhale, lower your bottom towards the floor. As you exhale, push your bottom back up towards the ceiling until your upper body is in line.

Intensity variations:

1. The same exercise with a mini band around your knees: push your knees apart during the exercise.
2. Place a weight on your abdomen to make your pelvis heavier.
3. Hold the upper position and walk on the spot. Keep your pelvis stable.

Repetition: 3 to 5 x 10 repetitions or hold for 5 x 10 seconds.

Aim: To improve stability of the entire lateral core, hips and glutes

• Lie on your side and prop yourself up on your elbow. Make sure your elbow is positioned below your shoulder and that your forearm is pointing forwards. Keep your legs stretched.
• Lift your pelvis towards the ceiling. Make sure your shoulders and core remain stable. Keep your feet stacked.
  Tip: If this is difficult for you, you can also stagger your feet. Position the foot of your top leg in front of you for stability.
• As you inhale, lower your pelvis towards the floor. Make sure your pelvis only lightly touches the floor.
• As you exhale, raise the pelvis back towards the ceiling.

Increasing intensity: Lift your top leg at the end of the upwards movement. Hold this position for one breath cycle.

Repetition: 3 x 10 repetitions per side.

Aim: To improve hip stability, to strengthen glutes and legs

• Stand sideways against the wall. Position your foot and knee so they touch the wall but make sure your pelvis does not.
• Press your foot and knee against the wall. Make sure that your pelvis is facing forwards and not turned towards the wall.
• The knee of your standing leg should be facing forward.
• Now move into squat position. Your bodyweight should be entirely on your standing leg. Move your bottom towards the floor without losing the pressure of your foot and knee against the wall. Make sure your spine remains stable.

Please note: This exercise is strenuous for both legs: the free leg and the supporting leg. You will feel activity in both legs.

Repetition: 3 x 10 repetitions per side.