As seen on cotton on body blog 

14 January 2015



Super Charged Crunches x2 sets of 10

Lie on your back with legs in table top and toes pointed. Place an exercise ball (or a cushion) between your knees and begin to squeeze the knees together. Remember to engage your core and focus on your breathing, exhaling as you squeeze. After 5 quality squeezes grab the ball and exhale as you extend your legs and reach with the ball to your toes into a crunch.


Mountain Climbers x2 sets of 10

Start by kneeling on the ground, place your hands directly under your shoulders and come into a high plank position. From the plank position, bend your knee and bring it up to touch your elbow. Swap to the other leg, and continue to alternate.


Swiss Ball Planks x5 sets of 3

You will need a (well pumped up!) swiss ball. If you do not have a swiss ball at home a regular plank hold will do or get creative and use your couch!

Kneel on the mat and position your elbows on the swiss ball and your shoulder blades flush. Engage your core (drawing your belly button into your spine) and lift your knees off the mat into a plank position, keeping your weight even and pushing through your elbows with your collarbone lengthened (don’t slump).



Side Plank Pumps x3 sets

Lie on your side and bring your bottom arm under your shoulder, resting on your forearm. Lift up your hips so your body is straight from shoulders to ankles. Now drop your hips back down to the mat (or almost to) and exhale back to side plank position. Keep ‘pumping’ your hips up and down with control for 20 pulses. Repeat on the other side.



Steph Prem

Director & Founder

Steph is the founder and director of Premium Performance training method and owner and head trainer at Studio PP. Steph is a former Winter Olympian and spent 10 years of her life as a professional athlete. Steph’s passion for Pilates stems from a 4 year rehab stint (consisting solidly of corrective exercise and Pilates) following her career ending back injury in 2010. Steph has trained and worked alongside some of Australia’s industry leaders, has 15 years dance experience and is clinically trained. She lives and breathes health, wellness and an active lifestyle and is an embodiment of her brand.

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