Skip to content
Instructions Level 1:
- Begin by laying on your back with knees bent
- Engage your abdominal muscles by drawing the belly button towards the spine
- Keep the arms relaxed by your side
- Bring one leg up into tabletop position and slowly lower it back down to the floor
- Repeat this on the same leg 10 times OR complete with alternating legs if advised by your Physiotherapist
Instructions level 2
- Begin by laying on your back with knees bent
- Engage your abdominal muscles by drawing the belly button towards the spine
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position
- Slowly lower one leg back to the floor and then the other leg back to the floor
- Maintain your abdominal contraction and neutral pelvic position throughout
- Repeat as per your Physiotherapist instructions
Instructions Level 3:
- 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
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position
- Repeat on the opposing side maintaining the abdominal contraction
Instructions Level 4:
- Begin by laying on your back with your knees bent and engage abdominal muscles by drawing the belly button towards the spine
- Lift one leg into the tabletop position
- As your lower this leg, raise the opposite leg into tabletop position
- Repeat this movement by continuing to swap your legs
- Maintain your abdominal contraction and neutral pelvic position throughout
Instructional video: activation
