Gym, core
Lower back pressed to the floor, arms and legs lifted into a shallow banana shape.
Best on camera: a slow, steady move with your joints in clear view.
Phone at hip height, about 3 metres away, filming you from the side.
Your whole body, head to feet, needs to be in the picture. The coach will remind you if it can't see you.
Lift your legs
Your legs dropped to the floor. Lift them a little and keep your lower back pressed down.
Lift your shoulders
You lay flat. Lift your shoulders and legs into a shallow banana shape.