Achieve your Pilates abs with our 21-day Program Signature Abs by Martha K. 

What is Signature Abs by Martha K?

Signature Abs by Martha K is a 21-day Pilates Abs workout program, curated with Martha’s favourite workouts from Fluidform at Home. The program is suitable for postnatal members* through to advanced clients. 

Meet Martha. Martha has been a member of the Fluidform community for over 3 years and has integrated Fluidform into her routine from preconception, maintaining her strength and stability through her pregnancy and rebuilding her body postpartum. Even in the face of challenges, Martha knows the power of movement on the mind, body and soul.

“I first met Kirsten at the Fluidform studio in Sydney. Within a few minutes she pinpointed my imbalances and weaknesses. I left that day feeling a foot taller, and with a spring in my step. 

The next day was a different story, I could barely sit on the toilet. Our session didn’t seem challenging at the time. That’s the thing about Fluidform, it’s not about doing the most, it’s the small intentional movements that transform your body. 

The online program allows you to choose the intensity you prefer, I love having the option because let’s be honest some days are intense enough without a workout. It was also one of the few things that helped me feel like myself during my postpartum period. I’m excited about this new challenge, and I can’t wait go on this journey with anyone who wants to join.” 

– Martha K, Fluidform at Home Member & Ambassador

How do I join?

If you struggle to engage your abdominals, or looking to tone and strengthen your torso, this challenge is for you. You will achieve a deep abdominal connection and transformation in 21 days. 

This challenge is available to all Fluidform at Home members on the Fluidform at Home app and online platform. 

Signature Abs by Martha K

If you are not a member of Fluidform at Home, sign up today to receive a limited special offer and unlock exclusive access to the 21-day Pilates Challenge.

What’s included?

Follow a 21-day calendar of daily workouts targeting your abdominal muscles and core area. Each workout has been hand-selected by Martha and programmed by Kirsten King, to ensure a deep abdominal activation and core transformation. *Postnatal members must complete Postnatal Stages 1-4 before embarking on this challenge.

Where do I find the challenge?

This challenge is available to all Fluidform at Home members on the app and online platform. Head to ‘Challenges’ to start the Challenge. Once you start, the Challenge will move to your Dashboard to continue at your own pace.

If you are not a member of Fluidform at Home, this is your opportunity to sign up, embark on this 21 day journey and experience the power of movement on the mind and body.

Keep scrolling for a limited special offer to join and save $117. There has never been a better time to join the movement!

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Fluidform at Home

Fluidform at Home is your very own, personalised workout and health platform. Sign up to Fluidform at Home to unlock unlimited access to over 320+ workouts, over 100+ exclusive Fluidform challenges, 200+ recipes and seasonal meal plans.

All new members receive a 21-day Personalised Program, ongoing support from our team of qualified senior instructors and access to our global community in our private Facebook group.

For a limited time only, sign up to a 12-month Fluidform at Home subscription and receive a FREE Martha K Signature Abs Pack, including:

• Fluidform Equipment Pack
• Fluidform Swiss Ball
• Fluidform Magic Circle

Receive FREE shipping on your Signature Abs Pack and SAVE $117.

There has never been a better time to sign up to Fluidform at Home and join the movement.

Our exclusive Fluidform 21-day challenges have a 90% completion rate. They have been specifically program to motivate you to achieve real results.

“The challenge instilled new habits that I hope to continue for the rest of my life. I wake up earlier in the mornings to fit in my workouts and it sets me up for the rest of the day. As a result of this challenge I feel lighter, stronger, happier and the best I have ever felt.”

– Jenna, Fluidform at Home member

Fluidform Challenges are proven to strengthen and tone specific areas of the body. When we move our body consistently with purpose, we see results. Embarking on a Challenge is a great way to keep motivated and to hold yourself accountable to daily movement. Not all challenges are for every body. With over 100+ Challenges available on Fluidform at Home, there is something for everyone.

Here are some of our favourite targeted Fluidform Challenges, as voted by our members.

LEGS & GLUTES

Legs, Butt & Hips Challenge

Pegs Challenge

Peach Challenge

ABS

The Activate Challenge

The Core Challenge

Flat Abs Challenge

ARMS

Pecs Challenge

Postural Arms Challenge

The 5P’s Challenge 2.0 – Pecs

TOTAL BODY

Bounce Back

Tone & Tighten

Recharge

28-Day Pilates & Nutrition Program
To BULLETPROOF YOUR BODY – the fundamentals to live well, free of pain. 

Bulletproof your life with 28 days of workouts and recipes to live well, free of pain. Build the foundations to achieve your optimum health, and achieve real results. Support your workout plan with anti-inflammatory, high protein recipes for immunity and longevity. 

“Since the beginning of Fluidform, I have endeavoured to normalise “optimal health”. No one should have to live with pain or discomfort. My experience in injury rehabilitation, prenatal and postpartum exercise, pre-hab and professional athletic training has shaped my ability to “read” bodies and identify acute physical imbalances and emotional barriers. I teach a highly personalised and prescribed method proven to rebalance the body to work at its optimum.”

– Kirsten King, Fluidform founder 

WHAT’S INVOLVED?

• Embark on a 28-day calendar of 10 NEW workouts + an optional BOOST program to advance your workout plan.
• Enjoy 28 days of breakfast, lunch, dinner and snack recipes to reduce inflammation, support muscle growth and recovery and promote longevity.
• End the Pilates & Nutrition Challenge with a 7-day Recovery program. Experience relaxation, stretches and daily mindfulness.

Achieve optimum health.
Achieve real results.

HOW DO I JOIN?

Now you know what to expect from this challenge, it’s time to join. 

BULLETPROOF Your Body is available to all Fluidform members, launching on your Dashboard on May 6th. Sign up to a 12-month subscription via the Fluidform to receive your FREE equipment pack shipped WORLDWIDE. Monthly, Quarterly and Annual subscriptions available – find the plan that’s right for you.

Download the Fluidform app to unlock exclusive app features and access your daily workouts and recipes in one convenient location. Once you get started, the Challenge will move to your Current Workout to work through at your own pace. Look out for emails from Kee, guiding you through each stage of the challenge.

WHAT DOES THIS CHALLENGE INVOLVE?

• 28-day calendar of daily workouts.
• 28-day meal plan of daily breakfast, lunch, dinner and snack recipes.
• 7-day Recovery program.
• Ongoing guidance to support your personal goals.

WHAT WILL I RECEIVE?

• 28-day workout calendar.
• 28-day meal plan.
• 7-day recovery program.
• Ongoing support and guidance from our team of qualified senior instructors.
• Access to our global community in our private Facebook group.

PLUS all new 12-month subscriptions will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home. 

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

• Access to over 320 workouts, 100+ challenges, balanced recipes and seasonal meal plans.
• A Personalised Program, designed by Kirsten King, based on your individual needs and goals.
• Recommended workouts and challenges targeting you and your body. 
• Support from our team of qualified senior instructors. 
• Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
• Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

Download our FREE app on the App Store or Google Play to unlock exclusive app features and access all your favourite workouts, challenges, recipes and meal plans in one convenient place.

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform at Home to gain access to the challenge launching May 6th.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving. 

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

• Fluidform Equipment Pack (small Pilates ball, set of resistance bands and pair of discs)
• 1kg Hand weights
• Ankle weights
• Theraband 
• Swiss ball
• Magic circle

Your Fluidform equipment pack is shipped FREE to all new 12-month subscription members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch! Email us on ffah@fluidform.com.au.

What are the key benefits of using a Reformer machine?

The Reformer workout is a high-intensity, low-impact workout, which does not compromise the muscles or joints. Reformer Pilates takes the foundational Pilates exercises and builds on these, by applying varying levels of resistance, weight and moving components to fatigue the muscles, build strength and tone. The Reformer machine offers a diverse range of exercise sequences, making it both challenging and accessible to all. 

The main benefits of Reformer Pilates include:

• Modifiable and customisable to all levels.
• Highly beneficial for injury rehabilitation – performing exercises in a horizontal position, to avoid any weight-bearing or high impact exercises for injury rehabilitation. 
• Helps to balance the body – improving coordination, relieving pain and tension and building even strength and tone.
• Spring resistance effectively strengthens and tones the muscles.
• Improves flexibility, moving the body into new positions. 
• Supports the body for clients who struggle with balance and coordination.
• Greater variety of exercises.

What role does breath control play in reformer Pilates, and how does it contribute to the overall mind-body connection during a session?

At Fluidform, we connect breathing techniques with controlled, targeted movements which require deep concentration and muscle activation. We use our inhale to prepare for each movement, and our exhale to move, which can be highly meditative and stress-relieving. When you allow yourself to consider your breath and move mindfully, you are releasing endorphins (positive hormones) and reducing cortisol (stress hormones). Connecting your breath with each movement allows deep abdominal connection, improving your form and maximising the benefits of each movement in your body.

How does reformer Pilates promote overall strength and flexibility, and are there specific muscle groups that are targeted more than others during a typical session?

The springs, straps and moving carriage allows the body to move into positions which would otherwise not be possible. The machine supports the body to move into extension and flexion, improving your flexibility and mobility through layered and high repetition sequences. Reformer Pilates integrates varying levels of resistance using the springs to gradually fatigue the muscles and build strength. A 20-minute Reformer session has the ability to activate every muscle in the body, ensuring a total body workout every time. Rather than engaging our global muscle groups, Pilates is unique in that it activates all the smaller muscles which support our joints, posture, balance and ability to move with efficiency and confidence. 

In terms of body alignment and posture, how does reformer Pilates contribute to improvement, and what cues should individuals pay attention to during their practice?

Nearly all of the movements we teach in Reformer Pilates engage the core muscles. A strong, stable and active core is essential to activating your glutes, legs and upper body. Your core supports your entire body and ability to stand tall, walk and move with efficiency. Reformer Pilates works your body in a balanced and neutral position, which works to realign your body, relieve tension and imbalances and improve your posture. 

How does reformer Pilates differ from traditional mat Pilates?

Reformer Pilates is based on the foundations of the matwork practise, introducing a Reformer machine to add weight, resistance and manoeuvre the body into positions which would otherwise not be achievable. 

What are the basic components and features of a reformer machine? 

The main components of the Reformer include the carriage, foot bar, springs, straps and jumpboard. These are the key components you can modify to progress or regress the movements and will both challenge and support each movement. The carriage is the moving bed at the centre of the reformer. The carriage resistance relies on the springs and the straps are used to move the carriage. The springs connect the carriage to the frame of the machine. Each Reformer is different, however each combination of strings applies a varying level of resistance to increase or decrease the intensity of each movement. The straps support your legs or arms, gliding the carriage along the frame to build pace and fluidity, against the resistance of the springs. The footbar can be adjusted to support your hands or feet, again used to move your body with the carriage, up and down the frame. The jumpboard adds a platform for your feet or hands to “jump” or “spring off”, which adds pace and speed to your movements. The addition of the jumpboard brings a level of cardio to your workouts.  

Is Pilates suitable for beginners?

What makes Reformer Pilates unique, is its ability to modify or transfigure to regress or progress certain movements, depending on the client. Taking the Matwork fundamentals and applying varying levels of spring resistance or weight, Reformer Pilates will build strength, improve posture or rehabilitate injuries and imbalances. Similar to strength training or high intensity workouts, Reformer Pilates combines weight with resistance and high repetition movements to fatigue and strengthen the muscles. However unlike running or HIIT, Reformer Pilates works the body in a supported or horizontal position, which minimises impact to the joints and muscles. This is particularly beneficial to rehabilitation clients or clients with physical limitations, as they are able to regain their strength and mobility in a safe and supported position.  

For someone new to Reformer Pilates, what advice would you offer to enhance their experience and maximise the benefits?

• Forget everything you think you know! Find a teacher you trust, listen to their cues and allow your mind to connect with your body to really feel the movements.
• Tune into your mind-body connection. When the mind and body are at ease, you are able to properly connect and activate your deepest muscles for the best results.
• Find a teacher or online program you trust, focus on perfecting your form and technique before advancing and challenging your workouts.

Are there any common misconceptions about reformer Pilates that you frequently encounter? How can these be clarified to provide a more accurate understanding of the practice?

There are many misconceptions that are associated with Pilates, often be it too easy or too difficult. While Mat Pilates has honed a “too easy” label, Reformer is often classed as “too difficult” due to its unique shape and function. On the contrary, Mat Pilates has the ability to challenge the most elite athletes, and Reformer Pilates has many benefits for beginners and injured clients. The straps, springs and moving carriage might be intimidating to someone who has never tried it. It requires focus, mind-body connection and patience. 

21-day Reformer Pilates at-home.

50 exercises to achieve your Reformer Pilates body, at home.

Experience 21 days of Reformer workouts to fine-tune your technique on the Reformer and sculpt your muscles. Transform – Reformer will bring you 6 new 30-minute Reformer workouts for a daily challenge and total body transformation. Let Kee guide you through 21 days of workouts to achieve your Reformer Pilates body, at home!

Each workout will build on the Fluidform fundamental movements to introduce you to over 50 exercise sequences to challenge and transform your body. 

What’s new? Two workouts from the challenge will feature Fluidform instructor Hattie, to allow Kee to demonstrate the positions and movements with detail, to help you improve your form and technique and feel the movements in your deepest muscles. You will feel as if Kee is in the room with you, guiding you through the workouts for the ultimate in-studio experience. 

HOW DO I JOIN?

Now you know what to expect from this challenge, it’s time to join. 

TRANSFORM  – Reformer is available to all Fluidform members, launching on your Dashboard on March 25th. Sign up to a 12-month subscription via the Fluidform to receive your FREE equipment pack shipped WORLDWIDE. Monthly, Quarterly and Annual subscriptions available – find the plan that’s right for you.

Download the Fluidform app to unlock exclusive app features and access your daily workouts and recipes in one convenient location. Once you get started, the Challenge will move to your Current Workout to work through at your own pace. Look out for emails from Kee, guiding you through each stage of the challenge.

WHAT DOES THIS CHALLENGE INVOLVE?

• 21-day calendar of daily workouts.
• Bonus workouts to demonstrate the fundamental movements and fine-tune your technique.
• Ongoing guidance to support your personal goals.

WHAT WILL I RECEIVE?

• 21-day workout calendar.
• Ongoing support and guidance from our team of qualified senior instructors.
• Access to our global community in our private Facebook group.

PLUS all new 12-month subscriptions will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home. 

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

• Access to over 320 workouts, 100+ challenges, balanced recipes and seasonal meal plans.
• A Personalised Program, designed by Kirsten King, based on your individual needs and goals.
• Recommended workouts and challenges targeting you and your body. 
• Support from our team of qualified senior instructors. 
• Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
• Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

Download our FREE app on the App Store or Google Play to unlock exclusive app features and access all your favourite workouts, challenges, recipes and meal plans in one convenient place.

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform at Home to gain access to the challenge launching March 25th.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving. 

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

• Reformer machine or access to a Reformer machine
• Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
• Magic circle 
• Ankle weights are not used, but are optional to add weight to your workouts

Your Fluidform equipment pack is shipped FREE to all new 12-month subscription members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch!Email us on ffah@fluidform.com.au

*Challenge filmed at Linnaeus Farm, Linnaeus Collection Berry, NSW.

@linnaeuscollection

Are you struggling to activate your abs, due to a weak core?

Let’s take a look at why, and how to combat this in order to connect, activate and strengthen your abs.

What you may not realise, is your core region spans all the way from your pelvic muscles, up through the multiple layers of your abdominals, wrapping around the front and back of your obliques and right up to your ribcage. Your core protects your posture, stabilises your balance and powers your performance in all forms of exercise and day to day life. A weak core, not only impacts these areas, but requires other parts of the body to overcompensate, creating imbalances, pain and injuries.

Here are 5 signs of a weak core to look out for, and small changes to improve your core strength and stability.

Poor Posture

Do you often find yourself hunched over or straining your neck, back and shoulders? It’s likely your posture is off, which generates starts with a weak core. Poor posture is the result of poor abdominal connection and weak pelvic floor muscles, which creates a forward tilt in your pelvis, curve in your back and hunched shoulders. This creates strain in your neck and head, creating tightness in your chest and shoulders.

Try this! The next time you find yourself hunched over or with a sore neck, *switch on* your abdominals by activating your pelvic floor muscles and finding a neutral spine position. In this position, you will feel your abs engage, your chest open and shoulders draw back and down. This will relieve strain and pressure in your neck.

Tight Hips

Go for a walk and take note of your hips. Do your hips rotate forward and back as you step forward? This may be a sign of weak glutes. When we walk with our hips, we are over-using these muscles, rather than activating our core and glutes, which creates tightness and pain in our hips.

Try this! Next time you go for a walk, concentrate on stabilising your pelvis and using your glute muscles to power your movements. Not only will you relieve tension and tightness in your hips, you will have more power by using your glutes to walk efficiently, free of pain.

Pelvic Pouch

Do you find it difficult to tone and shift weight around your lower abdominals, pelvic region? A weak core creates a forward tilt in our pelvis, which creates this “pouch” around our lower abdominals. This is not always a reflection of a lack of exercise and poor diet, but rather a weak core and pelvis.

Try this! Concentrate on maintaining a neutral pelvis. Whether you are sitting at a desk, going for a walk or doing your daily Pilates–maintain neutral pelvis! Imagine the natural curve of your spine–a backward ‘S’ shape from your neck, curving inwards around your lower back and curving outwards at your pelvis and glutes. By maintaining this small gap in your lower back and flat pelvis position, you will gradually engage, strengthen and tone your lower abdominals to “flatten” this pelvic pouch.

Poor Breath Connection

Do you struggle to connect your breath to your movements, or experience a general inability to properly breath? This might sound silly, but it is more common than you think. The ability properly breath and connect your breath to your body takes concentration and practice. We often have clients who say “I don’t know how to breath” or “I am always holding my breath”. This is a sign of a weak core.

Try this! Focus on your breathing. Whether you are sitting, walking, lying in bed or exercises, try to tap into your breathing and ensure you are achieving a full, deep breath, in sync with your movements. You want to ensure you are breathing up and into your ribs and down into your core, rather than “in and out” from your chest. This is fundamental to engaging your abdominals and building a store core.

Unsteady Balance

Do you often find yourself reaching for objects or furniture to lift you up, or support you? Are you constantly stepping over yourself or feeling off balance? This is the sign of a weak core. Your core works to stabilise your entire body–it is the powerhouse of your bodily movements and function.

Try this! Come down onto the floor into a seated position. Rather than using a table or chair to help you up. Concentrate on engaging your core muscles to lift yourself up–one leg at a time. Spent time in a single leg kneeling position, focusing on finding your balance and centre of gravity. Do these 3 times a day to improve your balance and core stability.

If any of a few of these symptoms of a weak core sound familiar, it’s time to strengthen your core. Beyond the physical benefits of a strong core, you will start to feel more confident in your movements, more connected to your breathing and a general sense of empowerment which comes from having control over your physical movements and performance.

Ready for the ultimate core-strengthening workout?

Try this Total Body workout to activate every muscle in your core for stronger abdominals, glutes, arms and legs.

Chests lifts are a fundamental core exercise we use to activate our deep abdominal muscles, connect our breath to our movements and strengthen our core muscles. Chest lifts are the building blocks of solid and defined abs. Layering is a technique we use to progress our movements, fatigue our muscles and create change in our body. When we layer our chest lifts, we have the ability to transform a strong core into a toned core.

Here are 3 progressions to your chest lift, to make all the difference to your body. Place your small ball beneath your shoulder blades, have your knees bent and hold your head heavy in your hands, leaning back and over the ball. It is essential to maintain a neutral spine position for the duration of this sequence.

Chest Lifts in Table Top

Progressing from the fundamental chest lift position, gentle lift both legs into a table top position. Just by holding this position, you will feel a deeper connection in your abdominals. Inhale to prepare and as you exhale, lift your chest towards the ceiling as you would perform a usual chest lifts. In this position, you are working harder to engage and stabilise your core.

Repeat 3 sets of 10.

Chest Lift Hold with Toe Taps

Maintaining this table top position, this time you will hold your chest lifted, maintaining neutral spine and begin to tap your toe down towards the mat. Gentle tap the mat before drawing your knee and leg back into tabletop position. Alternate legs.

Repeat 3 sets of 10, alternating legs.

Chest Lifts with Toe Taps

Now we will combine both movements for the ultimate abdominal connection and burn. Start in a tabletop position with your head heavy, leaning back and over the ball. Inhale and take one toe down towards the mat, exhale as you tap the mat and begin to bring your leg back into tabletop, as you lift your chest up towards the ceiling. Hold everything at the top, before repeating the movement on the other leg. Your chest and legs are moving simultaneously, away from each other and then pulling together.

Repeat 3 sets of 10. Take breaks between to reset your neutral spine position. Remember to breath with each movement and allow your breath to help you reach that little bit higher, or hold for that little bit longer.

Ready to put this sequence to practice?

Try This Workout!