Kids Heart Pilates in Brisbane, Queensland, Australia | Sport & recreation

Kids Heart Pilates

Locality: Brisbane, Queensland, Australia

Phone: +61 409 500 162

Address: Ashgrove 4006 Brisbane, QLD, Australia

Website: http://www.kidsheartpilates.com.au

Likes: 1499

Add/Update information

Reviews

Tags

• Sport & recreation

25.01.2022 How does Pilates help Cognitive Development? Cognitive development is the development of the mind; concepts, memory and so on. Through our Pilates classes we teach role play, mimicking animals and other concepts like riding a bike. We use our memory to learn exercisers, develop stories and work together to build on those stories week to week. We use our body to help increase white matter in our brain which connects the two sides of our body with cross midline exercises and we... release chemicals that helps our brain develop, function and focus. Every child learns and develops differently, all children will not effectively learn in a still classroom environment. Moving through concepts, regular movement breaks and role play are so beneficial and can be more effective for some children. We give children an alternate way to develop than the traditional methods and I couldnt be prouder. Photo flashback to my first teacher training course in 2019. I am so excited for my next one in just under 2 weeks and the exciting thing is its all on zoom making it available to absolutely everyone! Sign up via the link in bio! See more

25.01.2022 Shoulder stability is so vital for the development of children. A child’s strength starts at the trunk or core ideally and then moves out to the extremities. Shoulder strength and function helps them with so many things from climbing, to controlling a bike, throwing activities and of course writing and fine motor skills like using cutlery. But first, core strength, it really is the foundation to so many skills and development. If a child can’t support their posture, they struggle to have a stable base to strengthen through these joints and the flow on is real. Is your child struggling with any of these? Don’t know where to start? Lucky for our online program, hook me up to your tv and get them moving with me from your home. https://www.kidsheartpilates.com.au//regi/full-membership/

25.01.2022 Building Bright Futures - Kids Heart Pilates. I have been teaching in childcare centres and kindergartens for 10 years now. I now have a team that help me help these kids build the brightest futures possible. Every class I teach, I believe in this program more. The more I research, share and educate others it reaffirms my path. Taking bookings for Term 1 2021 in Brisbane, Toowoomba, Hawkesbury and Sydney. Sign up for the year and get the online program for all your families to use at home.

24.01.2022 Why do I love Pilates? Its pretty simple it not only builds a fantastic foundation for functional strength but it is perfect for increasing mobility, a balance between flexibility and strength. The perfect foundation for your child. Not sure how to get your child involved in Pilates? Check out our website, send me an email or give me a call, there are licensed programs operating all over the country, kindergarten programs or online classes you can do at home so you can get them moving at home, better yet you can get involved too. https://www.kidsheartpilates.com.au/blog/signup-options/

23.01.2022 I find short backyard workouts are my go to A LOT!! Kids are always having fun exploring on their own and I can squeeze in 10-20mins! This one was all about Glute activation and shoulder function.

22.01.2022 Follow me to Pilates.

21.01.2022 What is happening to my body at 6 months pregnant?? At 6 months pregnant you are well past half way and sure to see and feel the changes in your body! I know for me it was at this stage where I really felt pregnant and my bump got a little more convincing! This is the exciting part of pregnancy, you should be feeling great, you look pregnant and you can feel that bubby kicking away in there. Such a beautiful time. So what is really happening?? Changes to... your body during pregnancy - Centre of gravity changes - Changes to shape of spine - Pressure on pelvic girdle increases - Increased loading on joints - Hormonal changes - Altered respiratory mechanics - Increased blood volume So feeing a little more achey through the body and tired? This is why!! It is still really important to move though, it is important to maintain fitness and strength for the delivery and for when Bub arrives and trust me it will make you feel better, sometimes its just a matter of finding what works for you! The recommendations for exercise during pregnancy are 150mins of moderate exercise per week! Are you getting enough? Remember to head to my website and sign up to our FREE PRENATAL EXERCISE GUIDE!! Ps. How amazing is this photo?! Thank you to @andreacreightonphotography See more

21.01.2022 Mummy & Tummy Pilates Christmas style. Flashback to last year. Merry Christmas from my family to yours

21.01.2022 Some days are harder than others. But all I know is everyday its worth it. Being your mum is the most rewarding role Ive ever had and Im grateful every single day. We are all happiest when we are out in nature so bring on the holiday adventures.

20.01.2022 Throw back to 11 weeks postpartum. I had just started doing some workouts with Marley. Partly because he was a catnapper and I saved that nap time to shower, clean the house and do a little work and partly because it is so good for both of us and he loved it and still does! He was still really little so they were short and sweet sessions but such a nice activity during his wake time and I remember it was so nice to be getting some pilates in. You still see us sitting like this all the time however its less Pilates and now just a fun game but its equally as good for us! Want some tips to workout with your bub? I have a postnatal pilates program Mummy & Tummy which focusses on both your postnatal recovery and exercise comeback and bubs developmental activities. See sign up options via link in bio.

20.01.2022 Baby development in the first year of life is predominantly measured by their physical milestones and development and it is always a really prominent topic of discussion and focus for new mums. A babys muscle strength starts from the trunk and slowly moves out to their extremities. So back, shoulder and core strength is a really good place to focus on as they will develop there first and then their fine motor will come after. Babies and young children develop their motor ou...tput by increasing their sensory input. For example, placing toys around them that they can see, hear and feel will encourage them to move in that direction. This is one of my favourite videos from when Flinders was little. An epic core workout and perfect op for some tummy time for him which is great strengthening for his back, trunk and shoulders. I often use myself as the sensory input as babies love mums moving face, voice and smell and will move towards it from birth. I have wrote a blog a little while ago on how to promote this chain of events. See link in bio. https://www.kidsheartpilates.com.au//my-top-exercises-for/ See more

19.01.2022 Another challenging ones for those mamas looking for it!! Catch 10 mins while bubs is asleep or pop them down next to you and engage the core, legs and arms! Try 3x 10 of each exercise! What more of this I have been adding to my postnatal program and have mums exercising and challenging themselves well beyond recovery! Sign up for $20/month or $199 for 12 months. Get weekly schedules, become part of our private facebook group and incorporate baby development into your recovery! https://www.kidsheartpilates.com.au/blog/signup-options/

17.01.2022 Taking care of myself doesnt mean me first it means me too L. R. Knosts Yes yes yes! How spot on is this?! As mothers, carers, sisters, wives, daughters and career women it is so often that we put others care first and when we start to make time for ourselves so often we feel guilty. But its so necessary. This is something I struggle with weekly. I am as busy as the next mother and its so easy to not fit in my self care. I do actually make time for it, I make it happen as I know I have to but its not without a mild mental struggle. I am going to plaster this front and centre. Who else gets the guilts and needs to snap out of it?

17.01.2022 Every class, every week our team has the opportunity to contribute to up to 25 kids futures per each 30mins class we do. Even if it is the only class they ever do we are giving them the opportunity to explore movement in a fun, non competitive, safe way with a science based practice. Pilates takes movements out of context and develops neural pathways in the brain so that movement patterns will be subconscious. We teach healthy movement in a fun and interactive way. Our classes are lead by allied health professionals in kindergarten and preschool programs and child care centres across Qld and NSW. Get in touch for more info. To get involved and teach kids join our teacher training now.

16.01.2022 Why kids Pilates?? Participating in a Pilates and movement programs during the early years will improve and build strength in both standing and sitting positions creating a stable base for functional movement and a strong foundation for the preparation of school, life activities and sport. Starting early will not only give them a head start but if there are any issues, early intervention is key in giving them the toolkit to manage it.

16.01.2022 Who will I choose today....?

15.01.2022 Did you know that children aged between 1-5yrs are recommended to be active for 3 hours a day and 1 hour of that structured activity? This was a big take away from many educators at my PD course last year. How much structured activity is your child getting?

14.01.2022 Tummy time for both of us! For me including my babes into my exercise and postnatal rehab was the perfect balance. It meant I got to bond with them, work on their development and needs and work on myself. It meant I didnt have to squeeze another thing into nap time and I could fit it in when it suited me. Head to the link in my bio to get my Home Relief program which gives you a shame of both my postnatal and my kids programs for 6 weeks absolutely free. ... https://www.kidsheartpilates.com.au//home-help-relief-pro/ See more

14.01.2022 It is easier to build strong children than to repair broken men. Frederick Douglass Its officially TEACHER TRAINING WEEK!! If you were considering this course now is the time to jump on board! I cant wait to meet everyone that has signed up on Sunday! It is all happening on zoom on Sunday so doesnt matter where you are you can join in! For more info check out the Teacher Training section on my sign up page kidsheartpilates.com.au

14.01.2022 One of my favourite tummy time positions was propping my babe on me either like here, on my lap or across my tummy when I lie down. This one allows me to pat him, kiss his forehead and breathe in his baby smell. He can look around, take it all in and we can do it on the go or wherever we are. I heard the other day that a mother is drawn to kiss her baby on the head to absorb any bacteria that is present so that she can create antibodies that can be passed on while we breastfeed. We are protecting these little treasures in more ways than we even know and that my friends is pretty awesome. Whats your favourite tummy time posi?

13.01.2022 Exercise in Focus Superhero flying Benefits posterior chain strength, core strength, engagement and concentration Instances to use Creating engagement, body awareness and strengthening posterior muscles.... I am still on such a high after running my teacher training on Sunday with some amazing allied health professionals. In the last few days I have had so much interest from this amazing group on running my program. My kids program is available as a territory trademarked license meaning that people/businesses far and wide can come on board and offer the program in their region. As part of this you get my online program, my teacher training, my marketing material, my exercise database and 1:1 mentoring with me to get it all up and running! You can adapt anything and run it any way in which you like. And the best thing? We get to scale this Baby and change the lives of kids everywhere and anywhere!! Get it touch to organise a chat for more info. Xx

13.01.2022 Special sunset cuddles with my littlest. Wishing all the Santa’s deep sleepers and late rises!

12.01.2022 S L O W I N G - D O W N I know I am not alone in feeling the wrath of the year and this past term. Everyone I spoke to this week was tired and on edge. I have been the busiest Ive been as a mum and I felt the anxiety creep in more and more. Now its time to slow down, turn island mode on and really soak up family time. Time for some boys, books, beach and bed. How is everyone else slowing down these school holidays?

11.01.2022 Flashback to Marley early days. Finding a moving moment with my fresh babe. This is what my Mummy & Tummy program is all about! Helping everyone find movement in a safe and easy way, from home, during wake periods, Pilates and movement for mum and baby development for bub. See link in bio for sign up options.

10.01.2022 Child Development & Paediatric Exercise - last call to join our LIVE zoom event tomorrow! Precisely 18 hours! So if you are considering it jump on board!! Check out the timetable for below and a sneak peak on what Ill be sharing!! Child Development and Paediatric Movement Teacher Training Time Table **9 ESSA Points** 9-1030... Intro Key Areas of Development Milestone Guides Physical Development Promoting Physical Development 1030-1045 Question time / Break 1045-12 Sensory Development Cognitive Development Social Emotional Development Language & Communication Development 12-1215 Questions 1230-1250 Lunch Break 1250-1600 Key Developmental Exercises Developing a program Discussion and sharing programs 1600-1700 Promoting Development & Pilates for Kids Teaching Children

10.01.2022 Anyone else struggling to make it to the end of year? We have less than 2 weeks til our annual beach holidays and I feel like we are staggering to the finish line. I’m having to consciously detach myself from the idea that I need to finish the year with everything sorted and choosing the most important things to focus on, which is ultimately my family’s health and my sanity. I keep reminding myself if I feel like this, my kids do too. Gently scrambling through the end of this crazy year

10.01.2022 Course update!! I am super excited to announce that my courses are going online baby! No not my plan but what can we do #covid_19 has other ideas but on the bright side it means that absolutely anyone can attend, we are no longer bound by location! Firstly I wanted to say a huge thank you and welcome to my very first course for health professionals for those that have already signed up! Please check your emails as those that have signed up are getting some nice lit...tle bonuses! If you havent signed up jump on board just under a month until September 13th. I wrote this course so I could, with you, reach more children across Australia and the world so that together we could make a difference to the chronic disease statistics globally. I realised this dream while working in weight and chronic disease management and being faced with the harsh reality of how unhealthy and out of control many australians were in relation to their lifestyle and exercise habits. What better way to combat that and make a difference than by reaching kids in their exercise infancy and creating better habits from a young age?! So I put together all my experience, research and knowledge, put it all in one place for you to help you help children in your respective communities. So while this wasnt my plan however due to the closures of state boarders, I have decided to move these courses to Zoom for this year. The primary focus is to share this knowledge while keeping everyone safe. So, as much as I was looking forward to meeting you all in person I felt this was the best decision as I knew so many people were traveling to get to it and I want it to be available to everyone. So I am really excited to share that it is now accessible to everyone far and wide! Jump on board via the link in bio/below. https://www.kidsheartpilates.com.au//teacher-lead-course-/ See more

10.01.2022 Walking into 2021 just like this. With the intention of being in each moment. Giving myself space, living with intention while listening to my body and honouring my purpose and values. The funny thing about goals is that sometimes when you set them you get tunnel vision and can compromise your health in achieving them. Goal success requires flexibility and patience, allowing yourself time and space to achieve them. Time and space to listen to your body and honour what it nee...ds in each moment. I have oodles of goals I want to achieve this year. However I am trying something new, I am focusing on how I want to feel first, creating habits so that I feel vibrant, energetic and balanced so achieving those goals is easy. The first habits I am focussing on are 3L water a day, halving my screen time & reading daily. Believe it not these very things, although not directly health & fitness related are a vital step in reaching all of my physical, mental and business goals. How do you want to feel this year?

10.01.2022 Only 3 weeks til we are here again! Even looking at this photo makes me feel excited and calm. Getting these boys outside is my number 1. I know that it is so amazing for them to get the shoes off, run free and explore their body and the world they are in! The beach is amazing for core stability, strength, sensory play and inspiring their imagination. Count down is on!

09.01.2022 To learn and dedicate time to learning, a child, or anyone for that matter must be motivated by the activity or learning outcome. Without motivation, time experiencing and repeating tasks will be insufficient and learning, will not be optimised. How do we harness their motivation? We need to get on their level, we need use their imagination and make it interesting and relatable for them. Not just in the classroom but in their movement. I see my role as ...creating a positive experience for kids during our programs so that they will repeat it as that is where the magic happens! I get loads of parents coming in telling me how their child has got the whole family involved in Pilates, its amazing. I have created this not just through my kindy programs but this is where my online program shines, giving families the opportunity to follow along at home as often as they can! Consistency is key! https://www.kidsheartpilates.com.au//regi/full-membership/

08.01.2022 Nature play Beach or nature play is so good for the little ones development. Not just physical but its amazing sensory play and an abundance of opportunities for role play and discovery. And then of course the squatting, crawling, climbing, throwing and so much space for physical development. My kids are so happy and fulfilled after a afternoon in the yard or at the beach. I love seeing them explore their surrounds and their body. Seeing them use their Pilates in the...ir exploration confirms how much good we are doing for them on the daily. Whats your favourite nature activity?Beach or bush? See more

08.01.2022 One of my faves for breastfeeding mamas. Need some opening up through the chest and arms? Or Strengthening through the wrists? This one is so easy to do and a goodie to add in to your breastfeeding routine.

07.01.2022 A nice little upper body workout. These ones are great for correcting that breastfeeding/computer/phone/driving posture by opening up the chest and strengthening through the upper back and shoulders. And a few butt pulses for good measure! The ball can be a great support in those early days, while also making you work against the instability and providing feedback as to what your bod is doing.

06.01.2022 Just one week to jump on board with my teacher training courses!! There is some pre course work so if you are thinking about it, act now! I really jumped out of my comfort zone lauching these courses and I can't believe the positive response I have got! I am so excited to educate and empower amazing health professionals with the knowledge so they can help me change the lives of so many minis! These courses will equip you with the knowledge and tools to run movement... programs for kids, my tips and secrets on engaging kids and we will together come up with some pretty cool content. This course is done on zoom with loads of interaction, Sunday week, the 13th of September. The amazing part of zoom is that anyone, anywhere can do it and the recording will be available to you to come back to. I will be sharing exclusively with the attendees some epic opportunities to join my crew and get some programs launched in your area under my guidance. All the info is on my website (link below) or feel free to email me or call me to discuss! [email protected] or call 0409 500 162 use ESSA20 for the discount. https://www.kidsheartpilates.com.au//teacher-lead-course-/

05.01.2022 Throwing in a little Pilates post amongst all the festive beach photos on my feed lately . Just a little reminder on why is core strength important for their development and happiness. Core strength will enable a child to sit for periods of time effortlessly so that they can focus on other tasks, like eating a meal, reading a book, listening to a story or writing. Not to mention swimming at the beach, climbing rocks, bike riding and all other holiday activities!!... Without this strength they struggle to sit and focus on these more complex actions and tasks. Poor core strength can be displayed through slumping, fidgeting and even behavioural issues during these activities. If this is something you have concerns about, adding in some movement prior to any activities you are struggling with, such as meal times, can be effective in postural stability and help make these times become a little easier. Tips for making this happen : Do something as a family Make it a game Make it fun Keep it short Loads of positive reinforcement This particular pic is bicycle riding. I did this with the boys the other day prior to breakfast, we all got on the floor, and pretended to go up and down hills going fast and slow. They loved it. Working the core, brain, commutation skills and a bunch of other areas. Boom.

05.01.2022 Imaginative play is so good for a child's development. It is part of their cognitive progression. It provides them opportunities to role play scenarios, work with others and explore movement that they otherwise wouldnt. Encourage it as much as you can by getting involved, talking with your children and involving them in your daily activities.

05.01.2022 Do you struggle with getting tummy time in for your baby? Did you know that tummy time one of the best activities for the foundation of movement development for babies? The problem? Most babies hate it and mine were no exception. Both were not fans, which is precisely why I developed the Mummy & Tummy online program. It’s Pilates for mum and tummy time and other developmental activities for the baby. It didn’t take long til Marley loved his tummy time and was exploring the world and new experiences with ease. You can sign up to my online postnatal and baby development Pilates program via link in bio. There are monthly and yearly options with opt out options at any time so there is nothing to lose! https://www.kidsheartpilates.com.au//mummy-and-tummy-memb/

05.01.2022 Kids are my jam. I dont know whether it is because I am just a big kid and I love connecting with them, or if its because I know how important it is to connect with them and engage them so they enjoy this program. All I know is I love it and kids can tell this straight away. Kids have this innate ability to know who really is invested in them and who wants to be there. Want to know my secrets to engaging kids? Because the biggest secret is ENGAGEMENT! You can find out all my ...secrets and we can work together to share ideas, adapt your current exercise database and make it perfect for kids at my teacher training in ZOOMland in September. I dont profess to know everything. But I have made myself a sponge on this topic for the last 11 years and I cannot wait to share my findings and get curious with a bunch of health professionals and early childhood educators in these courses. Link in bio! https://www.kidsheartpilates.com.au//teacher-lead-course-/ See more

04.01.2022 Who feels anxious at the mention of screen time? I literally feel my chest tightening when anyone talks about it or when my son knows how to turn on the tv. We have managed to avoid iPads as I am not an ipad user however the TV is another story. He loves Bluey, Curious George, Frozen and the rest. I do know however that he is also super active and if given the choice he would be out on his bike, its just that that is not always practical if its cold & dark outside or if I am ...busy inside getting ready for an outing or tending to Marley. So this online program has been an absolute gem for those times and the fact that he loves it is just amazing. It means I can pop it on and focus on what I am doing and know he is doing something amazing for his body and mind. When I see him doing so well on his balance bike and stepping over with complete balance my heart grows a little bigger as I know that you cant always worry about things like screen time and that this is a way for me to get that peace, not always be watching cartoons and I guess get a bit of balance with it all. See more

04.01.2022 Oooh this is a goodie! Mamas wanting a little bit of a challenge give this whole body session a go! Now this is pretty advanced so drop to the knees and elbow in side plank and take it slow! Dont forget to check out my free 6 week program through my website - Home Relief Program - I put together for these challenging times! Share far and wise people! It includes both postnatal, baby development and kids Pilates programs you can do at home.

04.01.2022 Imaginative play is so good for a childs development. It is part of their cognitive progression. It provides them opportunities to role play scenarios, work with others and explore movement that they otherwise wouldnt. Encourage it as much as you can by getting involved, talking with your children and involving them in your daily activities.

03.01.2022 Mobility is the balance between strength and flexibility. Its having healthy range of motion and control of your body. It really is vital for our health. Imagine if we started teaching this to kids from a young age. Imagine if we made it so fun that we created an amazing relationship with kids and their bodies, where they had awareness, strength and control. Where they had freedom from pain and the freedom to do anything they wanted. This my friends is what gets me up every ...day. There are so many ways we can do this. We can adapt any exercise to make it fun, relevant and engaging for any child or adult, its all about connecting with people. We can bolster every key area of development. Movement is truly remarkable. I have just starting taking some paediatric NDIS clients for hydrotherapy over the last few weeks and again watching these kids smile and have the time of their lives is so rewarding. Seeing exercise giving them an opportunity for a better life makes my soul light up. Every single child and person deserves this. If you want to learn all about this and so much more my Teacher Training course is this Sunday!!! THIS SUNDAY!! See more

03.01.2022 Postpartum running. I am currently 1 yr 3 months pp and this week I am finally getting in 3 runs, I feel like my body is up to it. Im talking 3 small runs (~4-6km) and I wanted to share this as I think mums can feel the pressure to get back into things pretty quickly but to be honest there is so much to think about. Before now 2 has been my limit. Its not just our pelvic floor, but our joint function and bone health as well. While breastfeeding and for months after our bone...s and joints can be compromised from hormones and depletion so its important to remember there is no rush. There are plenty of options to get the heart rate up without loading our body too much. I am adding another HIIT session to my online program next week. The good thing is its strengthening as well and that is what we all need as mamas. Ps. This is not what I look like while running Join my online program monthly ($20/month) or yearly ($199/yr) or give it a go for free via my home relief program. Check it all out below. https://www.kidsheartpilates.com.au/blog/signup-options/

03.01.2022 We are constantly seeing in the media the research supporting exercise. Exercising and cancer treatment, exercise and mental health exercise and aging, the list goes on. Just last night @theprojecttv had a story on boxing and Parkinsons disease. We know that children with better Gross Motor Skills are more likely to participate in exercise, active children become active adults and that children concentrate more effectively in school and have improved academic results when t...hey are physically active. Its hard to understand why there is an issue with inactivity with all this evidence supporting it. Yet only 17% of Australian adults met the exercise and strength training recommendations in 2018 and only 17% of 2-5yr olds met the daily activity recommendations. This scares me and drives me to never stop sharing my message in hope that I can change the habits of Australians by engaging them during the early years. Sign up to my FREE Home relief package and get your family moving today.

02.01.2022 And just like that the year is coming to an end. What a great year it’s been. 2020, it’s truly been a love/hate relationship we have had. There have been so many challenges but even more truly beautiful moments. I love this time of year, I love reflecting on what has happened and what my team, family and I have achieved over the last 12 months. I did some huge things this year which really pushed me to grow and strengthen as a mum, professional and business owner. ...It was one of the toughest but most rewarding years I’ve had. My big goal this year was to release courses to health professionals. I am overwhelmed with how much you guys have loved it! This one really pushed me, I overcame oodles of self doubt and just dug deep to that connection I have with this topic. It took over 2 years to write and develop and I couldn’t be happier with its first release. 2020 also saw our classes triple across Brisbane & Toowoomba which I could not have done without my amazing team. My team that is growing as I connect with more beautiful people that share my passion. A huge thank you to @daisy.welsh who not only is one of the most beautiful souls I know but is amazing at what she does. My little humble passion project Kids Heart Pilates has really evolved this year and 2021 is looking huge. I have another 5 businesses taking up the licensed program across Australia, I have 5 courses scheduled and a total revamp of the online programs on the horizon to make them super user friendly. I have had to resist thinking and planning 2021. I know none of it is possible if I didn’t take this time with my family to recover and rest. To soak up some precious moments. I cannot wait for 2021, for now, back into my bikinis for a few more days to continue a well earned and very much needed break before hitting the ground running next week. See more

01.01.2022 Try this hip stretch to relieve lower back pain, improve posture and increase strength in your butt. The muscles at the front of the hip, the hip flexes, are shortened when you are sitting or in a flexed position. They are also shortened with the changed posture during pregnancy. These muscles will be in high demand if the glute muscles aren't working efficiently and/or your posture is compromised say for example, during pregnancy. When these muscles are tight the hips will d...rop, be pulled forward (anterior tilt), more load will be placed on your back muscles, the butt muscles cannot be utilised as efficiently and round it goes as the flow on effect continues. This is one of the most simple yet effective stretches you can do, whatever stage of life because lets face it we all sit.. a lot! Especially new mums during the hours and hours of feeding time. So EVERYONE please give this a go.... Big step forward Tuck bottom under Gently draw belly in and PF up Hold for 10 deep breaths Repeat each side S I M P L E See more