Basic Exercises in Core Stability

If you have any questions at all with regards to these exercises, please do not hesitate to contact us.

(t) 07813 919 661 : (e) info@physiot.co.uk

These basic exercises will help you to start progressively building core stability around your spine.

Lying on your back with knees bent.

Find your neutral spine position, tighten your pelvic floor muscles and your abdominal muscles. Gradually glides your legs down then bring it back to bent position.

Repeat 10 times.

Lie on your side with your knees bent. Tighten your pelvic floor muscles and gently pull your lower stomach in.

Lift your top knee as far as you can, without letting your pelvis rotate forward or back. Keep your feet together during the exercise.

Repeat 10 times on each side.

Lying face down.

Lift your upper trunk off the floor. Stretch your arms towards your heels and “keep your neck long”.

Repeat 15 times.

Lying face down.

Squeeze your buttocks strongly together and tighten the muscles in your lower back curving the spine.

Repeat 15 times.

Lying on your back with knees bent and arms by your side.

Tighten your stomach muscles and press the small of your back against the floor letting your bottom rise. Hold 5 secs. – relax.

Repeat 10 times.

Stand and lean forwards onto a table. Tighten your stomach muscles and keep your neck and back straight.

Slowly do push-ups.

Repeat 10 times.