SEATED KNEE LIFT
Sitting upright, with core engaged, raise
alternate knees (photo 2).
Trainer tip: Keep posture upright and
ball steady.
CLAM
Lying on one side, set the
core and, keeping the heels
together, raise the upper
knee (photo 5).
3
Trainer tip: Keep hips still
(no rotation) and progress
by hovering feet up off the
floor. Resistance can be
increased with the use of a
theraband.
2
BRIDGE AND LAT PULLOVER
From a seated position on
the Swiss ball, walk the feet
forwards to a bridge position
(head
and
shoulders
supported on the ball). With
trainer holding the band
from behind, or with band
tied to a post from behind,
the client drops her hips and
then pulls the band as she
lifts her hips up.
4 POINT KNEEL-ARM RAISE
On all fours, with hands positioned
beneath the shoulders, and knees
directly under hips, set the core and
raise one arm up (photo 3).
Trainer tip: Keep elbows soft and lower
back still.
4 POINT KNEEL-LEG SLIDE
On all fours, with hands positioned
beneath the shoulders and knees
directly under hips, set the core and
slide one leg back (photo 4).
Trainer tip: Keep elbows soft and lower
back still.
Trainer tip: Ensure hips
are level and weight is
supported through the
heels.
4
5
In addition to the training
you deliver your pre- and
post-natal client, it is also
a good idea to encourage
her to protect against
further muscle stretching
by activating her pelvic floor
muscles while performing
everyday activities like
lifting her baby or lifting a
pram in and out of the car.
embracing
change
4 to 6 April 2014
Melbourne Convention & Exhibition Centre
For an in-depth exploration of this topic, join Shira for her FILEX 2014 session:
} Strong and supportive abdominals in the childbearing years • B1N
For more information on Shira's session check out www.filex.com.au where you can also
register for the convention or the all-inclusive Business Gold Pass package that includes
access to the essential Business Summit and Business Breakfast events.
WWW. FILEX .COM.AU
30
POWERED BY
NETWORK AUTUMN 2014 / WWW.FITNESSNETWORK.COM.AU
PROUDLY SPONSORED BY
Shira Kramer, BPhty
Shira is one of Australia’s
leading women’s health and
fitness professionals. An
experienced physiotherapist,
fitness leader, presenter and business
leader, she is the founder of BeActive, a
successful enterprise that has consulted to
over 4,000 women at various stages of their
pre- and post-natal journeys. A renowned
global speaker and mentor for women’s
health and wellness, Shira’s passion is to
keep women active during all ages and
stages in life. For more information visit
www.beactivephysio.com