Pre-warm up: Posture and breathing
Check your posture. Stand with your feet hip-width apart, your back straight, chin and head level and your shoulders relaxed. Check your knees are not locked. Take a few moments to stretch your arms, back and shoulders before taking some deep breaths, keeping your shoulders down and breathing deep into your diaphragm.
Practise engaging your diaphragm, feeling it bounce inwards as you repeat ‘ft ft ft’ with energy. Other sounds you can use include ‘pip’, ‘psst’, ‘ss’ or ‘yap’.
Imagine picking up two heavy bags of shopping, relaxing your arms and letting your core and bum muscles do all the work. Imagine your feet are tree roots, or that you have ski poles in each hand that are helping you to engage your core.