A fabulous class that can be practised daily to strengthen the pelvic floor (PF) and transverse abdominal muscles (deep abdominal muscles that combine with the diaphragm, PF, and multifidus to create the core , supporting the low back).

Ensure you can stand well (muscles relaxed) and maintain a neutral pelvis before progressing.

Ensure you can lie in the rest position comfortably, keeping your pelvis in neutral & core engaged while exercising before progressing.

Be happy setting your centre in the standing warm up while keeping your pelvis stable/ still. Feel your spine loosening up before progressing.

Be able to maintain a neutral pelvis and engage your core while breathing freely before progressing. Your spine should be moving more freely.

Your spine is feeling looser with the warm up and your balance is improving. Do stand with your back to a wall for added support if not! Or pop your hand on a chair.

The exercises are more challenging now for your glutes. You'll be in side-lying, prone and all fours which are harder positions to exercise in. Take it slowly, and listen to your body. If you are in pain, stop the exercise and go back to the last one that felt good. No need to progress until the exercises feel easier.

This is intermediate level - make sure you have no pain or dysfunction. Make sure you can maintain a neutral spine in all positions.

This is intermediate level. Ensure you keep a neutral spine in all fours position without any low back arching before progressing.

This is intermediate level. Be able to balance without aids (wall/chair) before progressing!

This is the last class at intermediate level in this rehab programme. Be able to maintain core activation at the right level for the exercises. When both feet are on the floor it is the inner core only. When both feet are off the floor you will be engaging your outer core too (curl up muscles) without moving your low back (flattening or over-arching). Master this before moving onto the next programmes.