Level 2

Foundations of Movement

What will this movement help with?

  • Improves postureImproves spinal health
  • Reduces the chances of lower back pain and injury
  • Helps develop mobility in the upper body and arms

Muscles worked

  • Abdominals (your core/tummy muscles)
  • Deltoids (your shoulder muscles)


We’re coming down to the floor for this one so you may want a mat, a towel or even a jumper to lie on


On Knees | Up To 30 Seconds

Step 1

Lie down on your tummy with your forearms on the floor

Step 2

Make sure your elbows are under your shoulders and your hands are flat on the floor

Step 3

Brace your tummy like someone is going to poke your stomach and keep your shoulders back

Step 4

Keeping your arms and knees on the floor, slowly push through them to lift your body and legs off the ground until your hips are in a straight line to your head

Step 5

Hold this position for as long as you can up to a maximum of 30 seconds


  • If you feel like your back is arched, bring it in line with your hips and shoulders by tucking your hips under/forward towards your head like you’re ‘zipping’ up a pair of jeans
  • Always think about bracing your tummy and pulling it in towards your spine
  • Don’t let your hips drift up - it’s easy to end up with your hips sticking up in the air which makes your body into an upside down ‘V’ shape
  • If this movement hurts your back, please consult a physio before proceeding

This link is accessed via the Roczen app