Rectus Abdominals, Quadriceps, Gluteals,
Hip Flexors, Core
• Hold for 8-10 breaths
in the set-up
position and activate the pelvic floor
and TVA muscles.
your legs in the air so that they are both bent at 90°.
- When ready inhale to prepare
and whilst exhaling extend your legs and raise your shoulders and
upper back off the floor.
- Breath in and whilst you do
move your arms up and down in a pump like action for 5 small
- Breath out and repeat the 5
the TVA muscles engages and compress the abdominal
the arms up and down in small movements to promote circulation