Optional progressions / 3 EXERCISES
Progress at a level that suits your ability. These exercises are optional; seek individual guidance where needed.
General instructions for the following exercises: Beginners should perform the following exercises with their body nearly in a vertical position (leaning on a tall counter). As you become stronger, set your body closer to a horizontal position (doing the exercises against a lower stable surface until you are strong enough to do the exercises on the floor). Be sure to breathe freely and deeply during each exercise. When holding a position, align your head and neck with your back, keep your body straight, steady and firm.
Please note: you may find it more comfortable to lean on your elbows instead of your hands.
01 / Basic Core Exercises
Match each numbered illustration to its instructions.
ILLUSTRATION 01
5 repetitions · holds start at 2 seconds, building to 5 seconds
Place your hands on the surface you use for this exercise, with your stomach facing up. Keep an approximately 90-degree angle between your arms and your chest/trunk. Keep your body straight, with your head and neck in line with your trunk. As your ability develops, gradually use a lower support, progressing towards performing the exercise on the floor.
ILLUSTRATION 02
5 repetitions · holds start at 2 seconds, building to 5 seconds
Place your hands on the surface you use for this exercise, with your stomach facing down. Keep your arms at approximately 90 degrees to your chest, with your body straight and your head and neck in line. Start with a stable support at a comfortable height, such as a kitchen bench. Gradually use a lower support as your strength develops.
ILLUSTRATION 03
5 repetitions per side · alternate sides · holds start at 2 seconds, building to 5 seconds
You may want to use your free hand to hold on to an object in front of you (a chair), as this exercise will challenge your stability. With your left side down, support yourself through your left forearm and elbow on a stable surface, rather than through your hand. Keep your upper arm at approximately 90 degrees to your chest. Keep your body straight, with your head and neck in line and without rotating your head. Rest your right arm along the side of your body when not using it for optional support. Then repeat the exercise with the opposite side.
Teaching and illustrations from the Dr Posture exercise library · Matched to the saved app preview on 2 November 2026.
