Corefit Fitness Programme | Core Fit Unique | Yoga Pose

Individual Exercises

Proper form is essential for success when exercising for anything – from general fitness to sports events and/or competitions. It is the quality of exercise that influences your progress more than the quantity.

Time under tension, angle of movement, range of motion, and many other factors all contribute. It is important to understand the proper mechanics of exercising to get the maximum benefit from your time. Below are a few examples of the types of exercise practiced in Core Fit routines to use as a reference for a strong, healthy lifestyle.

Side Leg Lift

  • Strengthen Gluteal muscles
  • Lift and lower leg
  • Should feel muscle work on your Gluteals

Ham Stretch

  • Stretches hamstring and muscle – good for knee and hips
  • Lying on back
  • First bend knee then lengthen leg to ceiling
  • Hold 30 sec to 1 min


  • Works your back and Gluteal Muscles
  • Make sure gluts are squeezed and actively working
  • Pelvis should not dip when leg is lifted level with the other knee

All 4’s

  • Strengthens back and gluteal muscles
  • Back should be flat
  • No dip on opposite hip side
  • Arm should raise not trunk


  • Improves sit to stand action
  • Works Gluteals and quads
  • Feet knees parrallel
  • Back flat not curved
  • Neck long, not flexed or bent
  • Hips move backwards as if sitting on a chair

Quad Stretch

  • Stretch quadriceps, good for knee function
  • Keep chin in
  • Keep knees together
  • Hold 30 sec to one minute

T Tip

  • Work on back and leg being straight
  • Good for back and gluteal strenght
  • Good for hamstring length


  • Works abdominal
  • Lying on back
  • Knees bent


  • Works Gluteal and quad strength
  • Don’t allow knees to turn in
  • Feet face forward
  • Back straight
  • Knees not over feet

Back Extension

  • Works back, back extensors and neck
  • Lying
  • Keep looking down
  • Squeeze gluteal muscles
  • Straight legs