This week is a move to help your back flexibility and strengthen your abs at the same time. Start lying on your back, then raise your legs to the ceiling until they touch the floor behind your head (or just as far as you can comfortably go). Use your hands to support your back.


Step 1

Your back should be rounded.  When we dance and do physie we often arch our back, so it’s important to stretch it in the opposite direction too and this move is ideal for that. So now for the ab strengthening…

Lower your hands to the floor and slowly roll down, with a rounded back, lifting your feet just off the floor.


Step 2


Step 3


Step 4

Continue to control the roll down, making sure your abs are turned ON, until your bottom is on the floor and your toes are to the ceiling.

When your are strong enough to do this without rushing the roll down, in a smooth motion taking at least 5 seconds, then you are ready for Part 2!

Turn on your abs and push into your hands to slowly touch your feet behind your head.  In other words go from Step 4 to Step 1.

Remember to breathe and take things easy, always using your abs not your back.


March 3rd, 2024|

BJP Physie has always been the perfect place for preschool girls to learn the first basics of dancing.

Tip of the week

March 1st, 2024|

Following on from last weeks tip of the week!!  

Physie TV

Physie TV

Some of the best selection of videos highlights on Physie TV

Hall of Champions

Hall of Champions

Congratulations to all our Grand Champions of 2022.

Performing Art Gallery

Performing Art Gallery

See our Physical Culture image gallery


Senior Grand Champions

Senior Grand Champions

The Senior Champion Girl Finals have been held annually at the Sydney Opera House since 1974.