Tanya Andrews Physiotherapy
Core Strength Exercises
Core Strength Exercises
1. Kneeling Ball Half Rollout
Adopt a tall kneeling position with a Swiss ball in front of you and place your hands on it.
Slightly tilt your pelvis posteriorly and lengthen your spine to be in an ideal posture.
With your hands on the ball, engage your abdominals and slightly roll the ball forward.
Then come back.
The pivot point should be at the knees and the initial trunk position should be maintained
at all times.
2. Strengthening Obliques
Lie on your back with your legs up on a ball and your arms open on each side.
Activate your lower abdominals (transversus abdomini) by bringing your belly button
inward and by activating your pelvic floor muscles 20 to 30% of maximal contraction.
Maintain a steady abdominal breathing while you let your legs slowly go down on one side.
Return slowly to the initial position and repeat on the other side.
3. Opposite Arm-Leg Lift
Start on all fours with your knees below your hips and hands below your shoulders.
Gently take the pressure off one hand and the opposite knee without moving the body.
Repeat on the other side and continue for the prescribed number of repetitions.
4. Leg Out to the Side on All Fours
Start on all fours . Keep pelvis and back steady and lift one knee out to the side and back
in. Control is the key! Repeat both sides
.
5. Quadratus Lumborum
Lying on your side with your hand resting on the floor. Lift the upper leg upwards a short
distance. Then lift the other leg up to join it. Hold
6. Clamshell
Lie on your side with both legs slightly bent. Lift your top leg keeping your pelvis stable,
your leg slightly bent and your heels together. (No Rotation of the pelvis)
Rotate your hip so that your foot and your kneecap are pointing upward during the
movement.
Return to the initial position and repeat.
7. Side Plank
Lie on your side with your legs straight and in line with your body.
Support the upper body on the elbow/forearm, with the elbow directly under the shoulder.
Place your top arm on your side.
Lift your pelvis off the floor to create a straight line with your body, and hold the position
without allowing your pelvis to drop.
Repeat on the other side.
8. Bridge with Adduction
Lie down on your back with your knees bent and a foam roller or ball between them.
Squeeze the gluteus muscles and contract the abdominals to lift the hips off the ground. As
you lift, squeeze the roller between the legs.
Hold for a few seconds on top then release as you lower.
9. Abdominal Plank
Start in all fours, then prop yourself up on your forearms and toes, with your chin tucked in.
Lift up your body, creating a straight line with your body.
Maintain the position without arching the lower back.
10. TA Activation/Leg Lowering
Lie on your back with your knees bent and your lower back in neutral position (slightly
arched).
Engage your core by recruiting your pelvic floor and transverse abdominis.
Maintain a steady abdominal breathing while you lift one knee up to 90 degrees and then
the other.
Then, straighten one leg without touching the floor and without moving your lower back.
Return your leg up and repeat with the other leg before returning to the starting position by
lowering one leg at a time.
