Advanced Note 7

This program excludes side lying positions as you have indicated restrictions here. It is important to move within pain free range, if you experience any pain or discomfort please limit the range, check your form or stop immediately.

For any position where you are in 4-point kneeling or plank, you can modify the exercise onto the elbows / forearms to minimise the pressure through your arms / wrists / hands if you need to. It is important to move within pain free range, if you experience any pain or discomfort please limit the range, check your form or stop immediately.

The key to results and building strength is through your breathing and engaging your abdominals effectively. Here are my tips on breathing:

  1. Place your hands onto the sides of your ribcage
  2. Inhale – Breathe back and up into your ribcage – your ribcage should expand wider
  3. Exhale – Draw the ribcage back together and deepen down through the abdominals

This type of breathing means you breathe up and down rather than the belly going in and out.

Make sure you listen to your body, if you need a rest day – take one. Or do a stretching workout – your body will thank you for it!