Beginner Supine

Question 1

What is the goal of the half curl?

Answer 1

To strengthen the upper fibres of the abdominal muscles only. The challenge is to keep the pelvis in neutral independent of the spinal movement.

Question 2

What is the muscle focus, spinal shape, pelvis position and contraindications of the half curl?

Answer 2

Muscle focus: abdominals
Spinal shape: neutral
Pelvis position: neutral
Contraindications: 2nd/ 3rd trimester of pregnancy and cervical issues.

Question 3

What are the mobilisers of the half curl?

Answer 3

Rectus abdominis, deep neck flexes and upper fibres of the obliques.

Question 4

What are the stabilisers of the half curl?

Answer 4

Pelvic floor, TA and shoulder girdle stabilisers.

Question 5

What is the goal of the hundreds?

Answer 5

To increase abdominal strength and endurance.

Question 6

What is the muscle focus, spinal shape, pelvis shape and contraindications of the Hundreds?

Answer 6

Muscle focus: abdominals
Spinal shape: lumbar flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester, lordotic clients and cervical issues.

Question 7

What are the mobilisers of the Hundreds?

Answer 7

Rectus abdominis, obliques, triceps, latissimus dorsi, anterior deltoid and deep neck flexors.

Question 8

What are the stabilisers of the Hundreds?

Answer 8

TA, pelvis floor, shoulder girdles, obliques, neck flexors, rectus abdominis, adductors, hip flexors and vasti.

Question 9

What is the goal of the one leg circle?

Answer 9

To stabilise the pelvis in neutral against the weight and movement of the leg.

Question 10

What is the muscle focus, spinal shape, pelvis position and contraindications of the one leg circle?

Answer 10

Muscle focus: abdominals
Spinal shape: neutral
Pelvis position: neutral
Contraindications: 2nd/3rd trimester of pregnancy, tight hamstrings and/or hip flexors

Question 11

What are the mobilisers of the one leg circle?

Answer 11

Hip flexors, adductors and abductors.

Question 12

What are the stabilisers of the one leg circle?

Answer 12

TA, pelvic floor, obliques, multifidis and shoulder girdle stabilisers.

Question 13

What is the goal of roll over hop lift?

Answer 13

To strengthen the lower fibres of the abdominals in preparation for the roll over.

Question 14

What is the muscle focus, spinal shape, pelvis position and contraindications of the roll over hip lift?

Answer 14

Muscle focus: abdominals
Spinal shape: lumbar flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester, herniated disc and cervical issues.

Question 15

What are the mobilisers of the roll over hip lift?

Answer 15

Rectus abdominis and internal and external obliques.

Question 16

What are the stabilisers of the roll over hip lift?

Answer 16

Shoulder girdle stabilisers; esp lower/mid trapezius, TA, Pelvic floor and hip flexors.

Question 17

What is the goal of the shoulder bridge hip lift?

Answer 17

To stabilise the spine in neutral without the support of the floor. Great exercise for beginners to strengthen hip extensors.

Question 18

What is the muscle focus, spinal shape, pelvis position and contraindication of the shoulder bridge hip lift?

Answer 18

Muscle focus: hip extensors
Spinal shape: lumbar flexion? (Neutral?)
Pelvis shape: neutral
Contraindications: tight hip flexors

Question 19

What are the mobilisers of the shoulder bridge hip lift?

Answer 19

Hip extensors (glutes/hamstrings)

Question 20

What are the stabilisers of the shoulder bridge hip lift?

Answer 20

Shoulder girdle stabilisers, obliques, TA, pelvic floor, adductors and abductors.

Question 21

What are the stabilisers of the shoulder bridge hip lift?

Answer 21

Shoulder girdle stabilisers, obliques, TA, pelvic floor, adductors and abductors.