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Level 1 instructions:

  • Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine
  • Maintain a neutral pelvic position
  • Keep the arms by your side and relax your shoulders
  • Slowly extend the knee of one leg out so the toes are at the same level
  • Draw the knee back to the starting position and repeat on the opposite side

Level 2 instructions:

  • Lie on your back with knees bent up
  • Slowly one leg at a time bring your legs into tabletop position
  • Extend both arms to the ceiling directly in front of your chest
  • Extend opposite arm and opposite leg away from your trunk breathing out as you do
  • Bring the arm and leg back to the start point while breathing in
  • Repeat on the opposite side
  • Complete 10 reps on each side


  • Ensure that your lower back is flat to the floor
  • Ensure to use your breathe to complete the exercise
  • Ensure to take the exercise slow and controlled
  • If you experience any pain, please stop the exercise and speak to your physiotherapist