Hip Hinge for back & hip health
This is a great tutorial to help you understand if you hinge from your hips or overuse your back instead.
Learn how to move from your hips and prevent pain and injury.
Perfect to help prevent back and hip pain.
This is important especially if you’re going to start to load weights to your squats and or you just want to start to improve how your body functions. Important for us all in every day life.
More classes will follow from this, to help you incorporate this into your exercises.
Prop – optional pole
Running Time: 9 mins
Membership Resources
- HOME – MEMBERS DASHBOARD
- NEW MEMBER WELCOME & ESSENTIAL COURSE
- JOIN THE CFC FACEBOOK GROUP
- EXERCISE LIBRARY
- CHALLENGES & WORKOUT SERIES
- 6 Day Body Toning SERIES
- Pilates Power CHALLENGE
- 14 Day Pilates CHALLENGE (CFC)
- 14DC// Day 1 – Abs (17m)
- 14DC// Day 2 – Glutes (19m)
- 14DC// Day 3 – Arms (16m)
- 14DC // Day 4 – Waist (16m)
- 14DC // Day 5 – Back Focus (20m)
- 14DC // Day 6 – Legs (15m)
- 14DC // Day 7 – Stretch (17m)
- 14DC // Day 8 – Posture Focus (18m)
- 14DC // Day 9 – Balance Challenge (13m)
- 14DC // Day 10 – Cardio Pilates (21m)
- 14DC // Day 11 – Coordination Challenge (21m)
- 14DC // Day 12 – Core Blast (17m)
- 14DC // Day 13 – Full Body (26m)
- 14DC // Day 14 – Stretch & Relaxation (22m)
- 21 Day PILATES, BARRE & YOGA Challenge
- 21DC // D1 – Pilates Intro (18m)
- 21DC // D2 -Pilates Full Body (14m)
- 21DC // D3 – Pilates Ab Focus (14m)
- 21DC // D4 – Barre Leg focus (15m)
- 21DC // D5 – Barre Arm Focus (12m)
- 21 DC // D6: Yoga Intro (16m)
- 21 DC // D7 – Yoga Easying in (18m)
- 21 DC // D8 – Pilates Stepping it up (16m)
- 21 DC // D9 – Pilates Waist focus (12m)
- 21 DC // D10 – Barre Cardio/Abs/Arms (10m)
- 21 DC // D11 -Barre Legs (11m)
- 21 DC // D12 – Barre Abs & Butt (10m)
- 21 DC // D13 – Yoga Releasing (17m)
- 21 DC // D14 – Yoga Sun Salutations (13m)
- 21 DC // D15 – Pilates series of Five (16m)
- 21 DC // D16 – Pilates & Inner Thighs (15m)
- 21 DC // D17 – Barre – Legs (14m)
- 21 DC // D18 – Barre – Arms & Legs (10m)
- 21 DC // D19 – Yoga & Mindfulness, Release & Open (20m)
- 21 DC // D20 – Yoga Movement & Stillness (16m)
- 21 DC // D21 – Yoga Balance & Connection (26m)
- 5 Day Barre Challenge // Dashboard
- Body Reset Challenge
- B Reset 12DC : Day1 – Just Breathe (22m)
- B Reset 12DC : Day 2 – Get Strong (12m)
- B Reset 12DC Day 3 – Get Flexy (14m)
- B Reset 12DC : Day 4 – Get Mobile (15m)
- B Reset 12DC : Day 5 – Get Toned (11m)
- B Reset 12DC : Bonus Day 6 – Open Up (16m)
- B Reset 12DC : Day 7 – Perfect Posture (16m)
- B Reset 12DC : Day 8 – Core Connected (15m)
- B Reset 12DC : Day 9 – Just Flow (11m)
- B Reset 12DC : Day 10 – Let Go (15m)
- B Reset 12DC : Day 11 – Get Coordinated (10m)
- B Reset 12DC : Day 12 – Love Your Body (18m)
- BEGINNER CLASSES
- TV Exercises – Class 1 (24m)
- CFC Live Class August 23 (32m)
- Pilates in 10 – Basics (13m)
- My the Inner Thighs (20m)
- Back to Basics (37m)
- Complete Beginners Class (25m)
- Calming Class – with Christine (25m)
- Beginner – Lets break some things down (17m)
- Pre Natal All Trimester – Lower Body Focus (21m)
- Strong Beginners Class (19m)
- Standing Wall Pilates Class 1 (12m)
- Bangkok Cabana Mat Class 1 – Strong Beginner (24m)
- 12 Desk Stretches & Exercises (15m) Beg
- Take you roll up to the next level (14m)
- Body Reset Challenge // Day 4: Get Mobile (15m)
- GENERAL CLASSES
- Live Class 9/2/25 Challenge End Celebration (33m)
- Live Pilates Class – 25/11/24 (37m)
- 50th Birthday Live Pilates Class (35m)
- Pilates & Stretch Live Class (26m)
- Sit to Stand (16m)
- Glutes, Glutes & more Glutes (15m)
- Classic Series of 5 – Breakdown, tips & variations (10m)
- Pilates Back Stretch Class (10m)
- Pilates in 10 – Class 1 (10m)
- Live Pilates Mat Class 4 – 10 July 22 (43m)
- The Mat Order – Part 2 (12m)
- Do you hike? Pilates Class (28m)
- The Mat Order – Part 1 (10m)
- Watch your back – Pilates Mat (20m)
- Harbour Bridge Butt Workout (14m)
- Harbour Bridge HITT (14m)
- Quick Glute & Inner Thigh Toner (10m)
- Lower Body Love (39m)
- Standing Leg Workout (20m)
- Lots of Legs – with Morven (47m)
- Glute & Back Strengthening – Reverse Sitting Posture Mooloolaba (22m)
- Leg & Arm Work with Hand Weights (16m)
- Glute Workout (18m)
- Balance Challenge Class (23m)
- Waist, Waist & More Waist (23m)
- Abs/Butt/Upper Body Strengthening (14m)
- Classic Series of 5 (10m)
- Core Cardio (22m)
- Total Body Toning Class (38m)
- Hawaii Mat Class 1 (20m)
- Full Body Workout – With Modifications (44m)
- Non Wrist Weight Bearing Class (30m)
- Pilates Inspired HITT Class 2 (23m)
- Mat Classic (Non weight bearing) (30m)
- Deep Core Strength (20m)
- Plank/Push Up Blitz (6m)
- Arm & Glute Blast (22m)
- Chest opening (23m)
- Tricep Targeter – Tone those arms! (12m)
- Mindful Mat class 1 (32m)
- Become aware of your imbalances/asymmetries (33m)
- Full Body Workout with Hand Weights (39m)
- Body Reset Challenge // Day 1: Just Breathe (22m)
- Body Reset Challenge//Day 2: Get Strong (12m)
- Body Reset Challenge // Day 5: Get Toned (11m)
- Body Reset Challenge// Day 8: Core Connected (15m)
- Body Reset Challenge// Day 9: Just Flow (11m)
- Mat Classic 3 – TLFP Fundraiser Live Class (52m)
- SPECIALTY
- Hip Hinge for back & hip health (9m)
- Push up – Build up (15m)
- Let’s twist – Upper back (Thoracic) Mobility (15m)
- Osteoporosis & Osteopenia Safe Class 1 (32m)
- Fascia Release Series with Ball: Class 1 – Shoulders (17m)
- Reformer with Christine Class 1 (30m)
- Hip Strengthening & Alignment (8m)
- Headache & mild migraine relief class (17m)
- Plantar Fasciitis Relief Class (11m)
- Pilates with Vanessa (35m)
- Back Stabilising & Strengthening Class (26m)
- Glute Activation Tutorial 2 (10m)
- Back Pain Rehab (24m)
- Neck & Posture Alignment (7m)
- Neck Towel Tutorial (8m)
- Thomas Test (10m)
- Pelvic Floor & Prolapse Do’s & Don’ts (10m)
- Foot Fitness Class 3 – Marbles (10m)
- Sciatica & back pain relief class (16m)
- VMO Tutorial (5m)
- VMO Activation Tutorial 2 (8m)
- VMO Leg Strengthening & Alignment (12m)
- Straight Leg VMO & Glute (med) with Band (13m)
- Knee & Hip Help Class 1 (30m)
- Knee & Hip Help Class 2 (19m)
- Knee & Hip Health Tutorial 3 (10m)
- Happy Hamstrings (24m)
- Glute Med Targeter (8.30m)
- Hip Tips – Tutorial 1 (8.30m)
- VMO Focus Leg (13m)
- Tight Quad/Thigh Release (37m)
- Back Pain Relief Class 1 (23m)
- Back Pain Relief & Back Care Class 2 (20m)
- Back Strengthening & Opening (20m)
- Glute & Back Strengthening – Reverse Sitting Posture Mooloolaba (22m)
- Back Pain Do’s & Don’ts (15m)
- Back Pain Relief Technique (4m)
- Back Care & Pain Relief on the Ball (22m)
- Tailbone Pain Tips (9m)
- Emma’s Favourite Glute Stretches – Sciatica & back pain relief (20m)
- Sleeping Positions to reduce back pain (9m)
- Shoulder Health Class 1 (30m)
- Shoulder Health Class 2 (25m)
- Shoulder Health Class 3 (22m)
- Chest opening & back strength (23m)
- Glute Activation Tutorial (16m)
- Lateral Leg Turn Out Tutorial/Class (22m)
- Hip Bursitis – Glute Focus (10m)
- For the love of Clams (12m)
- Foot Fitness Class 2 – Strengthen & Release (towel & ball) (17m)
- Foot Fitness Class 1 – Strengthen & Stretch (Band) (9m)
- Neck Pain Relief & tips Class 1 (25m)
- Incline Core – Neck pain & Roll up tips (12m)
- Deep Core Strength (20m)
- Stretches to relieve neck & shoulder tension (11m)
- Save your neck (13 mins)
- Seated Upper Body Workout – with hand weights (21m)
- Non Wrist Weight Bearing Class (30m)
- Mat Classic – non weight bearing (30m)
- Wrist Pain Relief Tutorial (18m)
- 12 Desk Stretches & Exercises (15m)
- CARDIO
- CFC Live – May 25 (Pilates with Magic Circle) (35m) Live, Props
- INTERMEDIATE
- Pilates Flow Class 1 (24m)
- Hobart Holiday Pilates Class (16m)
- Primrose Cottage Core (25m)
- The Mat Order – Part 4 (22m)
- The Mat Order – Part 3 (18m)
- CFC Live Zoom Pilates Class 2 – 10/6/22 (40m)
- CFC Live Zoom Pilates Class 1 – 18/6/22 (36m)
- Full Body – Articulation Focus with Amy (40m)
- Cardio Pilates with Clare (16m)
- Upper Body Focus with Clare (55m)
- Abs/Butt/Articulation + Teaser (28m)
- Abdominal Focus Workout Int Lvl (17m)
- Runners Class 1 (33m)
- Fast Toning Class (28m)
- Waist Tonining Class (39m)
- Strong Body Class (25m)
- Half Hour Power (31m)
- Slow Build Core Focus (33m)
- Barre Class – Intermediate (56m)
- Bangkok Poolside Mat Class 1 (27m)
- Bangkok Pool Flow (27m)
- Hawaii Mat Class 2 (20m)
- Bangkok Pool Intermediate Abs Focus (27m)
- Pangkor Laut Pilates/Barre Fusion (18m)
- Intermediate Full Body Class 1 (27m)
- Become aware of your imbalances/asymmetries (33m)
- Pilates Inspired HITT – Class 1 (25m)
- Pilates Inspired HITT Class 2 (23m)
- Full Body Workout With Modifications (44m)
- Langkawi Pilates Flow – Class 2
- Teaser Time (8m)
- Mat Classic Class 2 – Lets Climb a Tree (21m) Int
- ADVANCED
- Pilates Inspired HITT Workout Class 3 (29m)
- Int/Adv Pilates Class + Thigh Stretch Focus (22m)
- Teaser & Tree – 3 Rep Pilates (19m)
- Int / Advanced Magic Circle Class 1 (23m)
- Int Adv Hand Weights (31m) Props & Advanced
- Pilates Flow Class 1 (24m) Int/Adv
- The Mat Order – Part 4 (22m) Int
- The Mat Order – Part 3 (18m) Int
- PROPS
- Roll & Tone – Class 2 (20m)
- CFC Live Pilates Class with Chair – August 11th 25 (30m)
- CFC Live Pilates Towel July 25 (40m)
- CFC Live – May 25 (Pilates with Magic Circle) (35m)
- Fascia Release Series with Ball: Class 1 – Shoulders (17m)
- Glutes & Core Pilates with Band & Chair (18m)
- Pilates on the Box Class 1 (25m)
- Magic Circle Moments (21m)
- Standing Leg Workout with Band (17m)
- Pilates with Lisa Class 1 (37m)
- Technique Check – Abs & Overball (12m)
- Band & Ball Class 2 (27m)
- Seated Magic Circle Class with Christine (23m)
- Hand Weights Roller Class (25m)
- Int / Advanced Magic Circle Class 1 (23m)
- Int Adv Hand Weights (31m)
- Wall Pilates Class 3 (28m)
- Roller Playtime 2 (37m)
- Mermaid Beach Magic Circle Class 1 (23m)
- Funky Fit Ball (21.30m)
- Beginner Wall Pilates (18.30m)
- Magic Standing Circle Class (20m)
- Walk & Run Roller Class (23m)
- Balance & Band (17m)
- Ankle Weight Connections (24m)
- Chair Stretch Class 1 (16m)
- Neck Towel Tutorial (8m)
- Overball Playtime (31m)
- Roller Play Time (28m)
- Magic Circle Play Time (24m)
- Reformer Inspired Fit Ball Class (18.30m)
- Yoga Block – Yogalates (29m)
- Lower Body with Ankle Weights Class 2 (19m)
- Roller & Band Class 1 (25m)
- Arm Free Chair Core (16m)
- Magic Circle Studio Class 1 (24m)
- Beach Pole Class (26m)
- Pilates Wall Class 2 (19m)
- Bicep Targeter Band Class (23m)
- Beach House Overball (21m)
- Pilates Hand Weights Currumbin (19m)
- Pool Pilates Band Class (21m)
- Pilates Overball Currumbin (26m)
- Magic Circle Mornings (19m)
- Overball Core Connections (22m)
- Take it to the wall – Pilates class (29m)
- Stretch & Strengthen Class 1 (24m)
- Roller Revival (16m)
- Back Strength using the Roller (10m)
- Magic Circle Seated Chair Workout (17m)
- The Back Connection (11m)
- Wrist Strengthening Class 1 (11m)
- Lower body with Ankle Weights (17m)
- Strengthen your neck with the Magic Circle (9m)
- Magic Circle – Can you stand it (6m)
- Harbour Bridge Band Class (20m)
- Overball at the Opera House (27m)
- Bondi, Band & Ball Class (15m)
- Langkawi Beach, Band & Breath (30m)
- Toning Band Class 1 (25m)
- Emma’s Favs – Band Class 2 (45m)
- Arm & Shoulder Band Class (15m)
- Lat Pull Down with Band (13m)
- KL Skyline Band Class (27min)
- Full Body Band Class Mooloolaba (18m)
- The Band is Back (15m)
- Magic Garden Band Class (29m)
- Foam Roller Introduction Class 1 (26m)
- Core & Back Strengthening – Roller Class 2 (34m)
- Roll & Release – Using Foam Roller (24m)
- Roll & Tone – Class 1 (40m)
- Fit Ball Tips (3m)
- Fit Ball Class 1 (23m)
- Fit Ball Class 2 (8m)
- Beginner Ball & or Pre Natal Ball + Weights (15m)
- Back Care & Pain Relief on the Ball (22m)
- Fit Ball with Hand Weights Class 1 – Chest, Back & Glutes (15m)
- Glute Med Targeter (8.30m)
- Fit Ball Class 3 (24m)
- Glute Growth – Incline Bridge Class 1 (13m) Props
- Magic Garden Hand Weights Class (26m) Props
- Full Body Workout with Hand Weights (39m)
- Leg & Arm Work with Hand Weights (16m)
- Int Mat with Hand Weights (24m)
- Seated Upper Body Workout – with hand weights (21m)
- Upper Body Seated (15m)
- Roll & Tone – Class 1 (40m)
- Quarantine Toned Arms & Tight Tush (23m)
- Weight lifting Back Focus Class 2 (13m)
- 21 Day Challenge // Day 5 – Barre Arm Focus (12m)
- 5 Day Barre Challenge // Day 2 – Barre Core (15m)
- 5 Day Barre Challenge // Day 4 – Arms (17m)
- Barre Blend Class 1 (26m)
- Body Reset Challenge // Day 7 : Perfect posture (16m)
- Body Reset Challenge// Day 11: Get Coordinated (10m)
- Magic Circle – Class 1 (26m)
- Pilates Magic Circle Class 2 (29m)
- Magic Circle Fountain Core Class (13m)
- The Magic Circle has your back (31m)
- Magic Circle gets your glutes on (44m)
- Magic Circle Core Focus (29m)
- Towel Pilates Class 1 (40m)
- Slide into Pilates – Class 1 (39m)
- Ring & Roller Class 1 (44m)
- Magic Garden Pilates (28m)
- Pilates Overball Class 1 (30m)
- Pilates Overball Class 2 (30m)
- Pilates Overball Class 3 – Strengthen & Stretch with Amy (31m)
- Diaphragmatic Breathing using the Overball (16m)
- Cottesloe Core with Over Ball (24m)
- Own your Overball (29m)
- Small Ball Back of Body Fascia Release (14m)
- Chair Pilates – Class 1 (31m)
- BARRE
- Core Fit Club Live – Pilates Barre Blend Class 29th November (30m)
- Barre Basics (19.30m)
- Barre & Band Class 1 (17m)
- 21DC Day 4: Barre Intro Legs Focus (15m)
- 21DC Day 5: Barre Arms Focus (12m)
- 21DC Day 10: Barre – Cardio/Abs/Arms (10m)
- 21DC Day 11: Barre Legs (11m)
- 21DC Day 12: Barre Abs & Butt (10m)
- 21DC Day 17: Barre – Legs (14m)
- Barre Legs Live (17m)
- Barre Class – Intermediate (56m)
- Barre Blend Class 1 (26m)
- Barre Blend Class 2 (30m)
- 5DBC Day 1: Barre Intro (19m)
- 5DBC Day 2: Barre Core (15m)
- 5DBC Day 3: Barre Legs (19m)
- 5DBC Day 4: Barre Arms (17m)
- 5DBC Day 5: Barre Combo (21m)
- 5DBC Day 6: Barre Stretch (11m)
- STRETCH CLASSES
- Chair Stretch Class 1 (16m)
- Post Walk/Run Stretch Class (18m)
- Easy Stretch to wake up or relax (23m)
- Pilates Back Stretch Class (10m)
- Stretch Mobility – Warm up (12m)
- Breathe Easy Beach Stretch Class 2 (18m)
- Breath Easy Beach Stretch Class 1 (15m)
- Magic Garden Stretch Class (21m)
- KL Skyline Sunset Stretch (27m)
- Easy Morning Wake Up Stretch (20m)
- Full Body Stretch Class (16m)
- Post Workout/Travel Stretch Class (30m)
- Yoga Hip Opening Sequence (25m)
- Mobility Class (21m)
- Stretch Class 1 – Ubud Bali (14m)
- Deep Yoga Hip Opening Sequence (24m)
- Gentle Stretch Class to wake up & or feel better (19m)
- Stretch Class 2 Ubud (12m)
- Gentle Sunrise Stretch Routine Class (18m)
- Yoga to sleep & relax (25m)
- Bonus Day – Stretches 6DBTS (4m)
- 14 Day Challenge // Day 7 – Stretch (17m)
- 14 Day Challenge // Day 14 – Stretch and Relaxation (22m)
- Chair Stretch Class 1 (16m)
- Emma’s Favourite Glute Stretches – Sciatica & back pain relief (20m)
- Body Reset Challenge// Day 3: Get Flexy (14m)
- 21 Day Challenge // Day 13 – Yoga Releasing (17m)
- Body Reset Challenge// Day 6: Open up (16m)
- Body Reset // Day 10: Let Go (15m)
- Body Reset // Day 12: Love your body (18m)
- Chest Opening, Back Strengthening Class (23m)
- Arms, Hands & All Over Stretch (16m)
- YOGA & MEDITATION
- Sitting Meditation (22m)
- Sunset Sun Salutations – Mermaid Beach (25m)
- Alternate Nostril Breathing – Mermaid Beach (15m)
- Intro to Inversions (10m)
- 3 Part Breathing & Humming Meditation (18m)
- Relax & Rejuvenate- Slow Yoga Currumbin (25m)
- Mindfulness Meditation Mermaid Beach 1 (13m)
- Retreat Inward Yin Yoga (22m)
- Yoga & Mindfulness Class – TLFP Live Class (57m) Yoga
- New Starter Guide to Meditation (37m)
- Alternate Nostril Breathing (10m)
- Yoga to sleep & relax (25m)
- Yoga Intro (16m)
- Yoga Releasing (17m)
- Yoga Sun Salutations (14m)
- Yoga Easying in (18m)
- Yoga Movement & Stillness (16m)
- Yoga Balance & Connection (26m)
- Yoga Hip Opening (25m)
- Deep Yoga Hip Opening (24m)
- Yoga Class – International Yoga Day (56m)
- Yin Yoga Intro & Class to relieve Anxiety & Fear (47m)
- Kapalabhati Breathing – Yoga Kriya (10m)
- Sun Salutation A – Surya Namaskar A (15m)
- Redang Rejuvenation – Yoga & Mindfulness (30m)
- Langkawi Hip & Hami Opening (25m)
- Yin Yoga for better sleep & relaxation (55m)
- WEIGHT TRAINING CLASSES
- PRE & POST NATAL CLASSES
- Prenatal Core Fit Club – Welcome Video (2m)
- Pregnancy posture (4m)
- Hormone Relaxin Tutorial (3m)
- Fit Ball Tips (3m)
- Pre Natal All Trimester – Lower Body Focus (21m)
- Rejuvenating Prenatal Class (18m)
- Prenatal Class – All Tri/ No Equip (25m)
- For the love of Clams (12m)
- New Starter Guide to Meditation (37m)
- Pre Natal Intro to the Ball (All Tri) (15m)
- Prenatal on the Ball – Prep for Labour (10m)
- Prenatal on ball wiht Alix & Gemma (32m)
- Prenatal on the Ball + Visualisations (32m)
- Prenatal on the ball with Hand Weights (16m)
- Prenatal Stretch & Tone (11m)
- Prenatal Relaxing Class on the Ball (20m)
- Prenatal Stretch + Yoga Block (25m)
- Prenatal on the Ball with Safia (16m)
- Upper Body Seated/Standing (with weights) (15m)
- Postnatal Transition Class 1 (22m)
- Post Natal Class (35m)