This is a fundamental function that enables so many other tasks to be performed smoothly, safely and effectively. It involves the muscles, joints and nervous system, but also the vision and the inner ear. When people lose touch with their body awareness and strength from the limbs, they become dependent on their vision, and can easily fall over in the dark or when they close their eyes.

22. Heel raises

Stand tall, shift the body weight forward and stand on the balls of the feet.

23. Toe raises

Alternate from standing on the toes and the heel, controlling the movement throughout.

24. Side plank - bent knee

Lie on the side, with a straight trunk and hip.

Press the lower leg into the ground to elevate the hips.

Then lift the upper leg.

25. Side plank – straight knee

Lie on the side, with a straight trunk, hip and knee.

Press the lower leg into the ground to elevate the hips.

Then lift the upper leg.

26. Bridging

Lie flat on the floor with hips and knees bent.

Easy execution: Press the feet into the floor and lift the hips off the floor so that there is a straight line through the shoulders, hips and knees.

Advanced execution: Progress from 2-leg bridge to 1-leg bridge.

27. Standing hip hitch

Stand tall on a slightly higher item (e.g., a thick book).

Shift the body weight to one side of the foot on the item and align the hips horizontal so that the other foot is lifting off the floor.

Then lift (hitch) the same hip up towards the ribs, so that the foot lifts further away from the floor.

28. Standing knee lift

Stand tall with feet 15 cm apart and pointing forward.

Shift the body weight to one side and lift the knee to almost horizontal, ensuring that the hips remain horizontal.

29. Dragon

Stand upright with the arms and knees extended.

Bend at the hip, reaching forwards with the hands and backwards with the foot.

Also consider including:
Plank - wall
Plank – floor