Poor posture

Good posture

The spine should be lengthened, the rib cage lifted, the shoulders pulled down and backwards and the abdominal muscles pulled in and up.

Pelvic Floor and Abdominal Muscles

Kneel on all fours. Knees under hips and hands under shoulders. Eye contact should remain lowered to maintain a long neck.
Maintain neutral spine and breathe in through the nose.
As you breathe out through the mouth pull in the abdominal muscles towards the spine and squeeze the pelvic floor muscles.
Hold for a slow count of 5. Release and repeat.

Thighs and buttocks Stand with feet hip width apart and abdominals pulled in. Slowly bend the knees and raise both arms forward.

Buttocks Kneel on all fours supported on the forearms. Contract the abdominal muscles and lift the leg with control maintaining alignment with the spine.

Stretch and Balance Contract the abdominals and reach high with one arm and lift the opposite knee. Repeat with other arm and leg. For extra challenge, raise the body weight onto the ball of the supporting leg.

The Keep Fit Association (KFA) gives thousands of us the opportunity to get together in a spirit of fun and friendship to exercise regularly together. Through our classes, we have successfully changed the lives of so many people by introducing them to fitness through movement and dance, resulting in more energetic, healthier and happier people all round.