Core Stability

Exercise Programme

Therapists in ms

Glossary of Terms
Core Stability Muscles
Multifidus

Transverse
Abdominis

Core Stability the stability of the

human trunk

Core Stability Muscles the

muscles that stabilise the trunk. The

main muscles involved are shown
above: Transverse Abdominis,
Multifidus and the Pelvic Floor Muscles.

Transverse Abdominis is like a

corset around your tummy.

Multifidus lies along the back of

your spine connecting one vertebra to

the other.

Pelvic Floor Muscles are just

inside your body between your legs.

They form a sling from the pubic bone
at the front to the base of your spine
at the rear. These are the muscles you
squeeze to stop yourself from passing
urine or wind.

Pelvic Floor
Muscles

Pubic
Bone

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Table Top: Base Level

Lie on your back with knees bent up,
feet flat on the floor hip distance apart,
and arms by your sides.
Relax your head and neck. Lengthen
through the top of the head to elongate
the spine. Imagine you are holding an
orange between your chin and chest.
Gently draw your shoulder blades
down towards your waist.
To find the neutral position of your
spine imagine your pelvis is a bucket of
water. As you tip it backwards to spill
water out of the back of the bucket
your back will flatten on to the mat. As
you tip it forwards to spill water out
of the front of the bucket your back
will arch. Your neutral spine is the
position half way between these two
movements. In neutral there should be
a small gap between the back of your
waist and the floor.
To engage your core muscles, gently
pull your tummy in, and pull your pelvic
floor up and in, as if you are stopping
yourself from passing urine and wind
at the same time. Hold and sustain this
contraction as you breathe.
Hold for

seconds.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Table Top: Level 1

Remember to only progress to this

exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Lie on your back with knees
bent up, feet flat on the floor
hip distance apart, and arms by
your sides. Relax your head and
neck. Gently draw your shoulder
blades down towards your waist.
Ensure that your spine is in neutral.
Engage your core muscles.

b Lift one foot off the floor and bring

the knee over the hip so that the
hip and knee are flexed to 90
degrees. Maintain a neutral spine
throughout the exercise.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Table Top: Level 2

Remember to only progress to this

exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Lie on your back with knees
bent up, feet flat on the floor
hip distance apart, and arms by
your sides. Relax your head and
neck. Gently draw your shoulder
blades down towards your waist.
Ensure that your spine is in neutral.
Engage your core muscles.

b Lift one foot off the floor and bring

the knee over the hip so that the
hip and knee are flexed to 90
degrees.

c Slowly lift the second knee to 90

degrees, to the tabletop position.

d Maintain a neutral spine as you

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

lower one foot to touch the floor

and then return to the tabletop
position. Do not allow the back to
arch and do not allow the stomach
to bulge forward.

Slowly lower legs one at a time.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

4-Point Kneeling: Level 1

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
On hands and knees with knees hip
distance apart, knees directly under
hips, hands directly under shoulders,
and spine in neutral.
Engage core stability muscles by
gently pulling up with your pelvic
floor muscles, and gently pulling your
stomach in.

Hold for

seconds.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

4-Point Kneeling: Level 2

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.

a On hands and knees with knees

hip distance apart, knees directly
under hips, hands directly under
shoulders, spine in neutral. Engage
your core muscles.

b Maintain a neutral spine as you

slide one foot in a straight line
away from the body, then slide foot
back to start position.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

4-Point Kneeling: Level 3

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.

a On hands and knees with knees

hip distance apart, knees directly
under hips, hands directly under
shoulders, spine in neutral. Engage
your core muscles.

b Maintain a neutral spine as you

slide one foot in a straight line
away from the body.
c When the leg is straight lift the leg
slowly off the floor, then lower and
slide back to start position. Start
with a small movement, and only
lift as far as a neutral spine allows.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

4-Point Kneeling: Level 4

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.

a On hands and knees with knees

hip distance apart, knees directly
under hips, hands directly under
shoulders, spine in neutral. Engage
your core muscles.

b Maintain a neutral spine as you

lift one leg and the opposite arm
slowly off the floor. Start with a
small movement and lift only as far
as a neutral spine allows.

Hold for

seconds.

Repeat
left arm.

times with right leg and

Repeat
right arm.

times with left leg and

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

4-Point Kneeling Side Lift:

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.

a On hands and knees with knees

hip distance apart, knees directly
under hips, hands directly under
shoulders, spine in neutral. Engage
your core muscles.

b Lift one leg out to the side. Do not

let your pelvis twist and only move
as far as a neutral, stable spine
allows.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Forward Bend: Level 1

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Stand tall with feet hip distance
apart, and spine in neutral. Engage
your core muscles.
b Maintain a straight back and
neutral spine as you bend forward
at the hips, allowing your pelvis to
move backwards. Start with a small
movement, and only move as far as
a neutral spine allows.

Hold for

seconds.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Forward Bend: Level 2

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Stand tall with feet hip distance
apart, and spine in neutral. Engage
your core muscles. Maintaining a
neutral spine, lift your arms in front
to shoulder height.
b Maintain a straight back and
neutral spine as you bend forward
at the hips, allowing your pelvis to
move backwards. Start with a small
movement, and only move as far as
a neutral spine allows.

Hold for

seconds.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Bridge: Level 1
Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
Lie on your back with your knees
bent up, your feet flat on the floor hip
distance apart, and arms by your sides.
Tilt your pelvis back gently by curling
your lower back into the floor and
curling your tailbone upwards. Lift
your bottom and spine off the mat,
gradually, bone by bone, until you are
resting on your shoulder blades. Do not
let your pelvis rock from side to side.
Hold, and then lower slowly, bone by
bone, to the starting position.

Hold for

seconds.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Bridge: Level 2
Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
Lie on your back with your knees
bent up, your feet flat on the floor hip
distance apart, and arms by your sides.

a Tilt your pelvis back gently by

curling your lower back into the
floor and curling your tailbone
upwards. Lift your bottom and
spine off the mat, gradually, bone
by bone, until you are resting on
your shoulder blades. Do not let
your pelvis rock from side to side.

b Lift one foot forwards stretching it

straight out in front. Do not let your
pelvis rock from side to side.
Hold, and then return your foot to the
starting position on the floor. Lower
your spine slowly, bone by bone, to the
starting position.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

One Leg Stretch: Level 1

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Lie on your back with knees
bent up, feet flat on the floor hip
distance apart, arms by your sides,
spine in neutral. Engage your core
muscles.

b Slowly slide one heel forward to

straighten your leg. Only move as
far as a neutral spine allows. Do
not let your pelvis twist.
Return slowly to the start position.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

One Leg Stretch: Level 2

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Lie on your back with knees
bent up, feet flat on the floor hip
distance apart, arms by your sides,
spine in neutral. Engage your core
muscles.

b Lift one foot off the floor and bring

the knee over the hip so that
the hip and knee are bent to 90
degrees.

c Straighten this leg out in a diagonal

line until your thighs are level with
each other. Only move as far as
a neutral spine allows. Do not let
your spine twist.
Return the leg to the start position.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Backward Lunge: Level 1

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
For this exercise ensure that you hold
onto the back of a chair if necessary.

90

a Stand tall with feet hip width apart,

spine in neutral, and core muscles
engaged.
90

b Take a step backwards, bending

the front knee to a maximum of 90
degrees. Your front knee should be
directly above your foot. The back
knee may be close to the floor, with
the back heel raised. Only move as
far as a neutral spine allows.
Push off the back leg and return to the
standing position.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

90

[Link]

90

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

90

Therapists in ms

(name)

Date

By

Physiotherapist

Backward Lunge: Level 2

90

Remember to only progress to this

exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Stand tall with feet hip width apart,
spine in neutral, and core muscles
engaged. Maintaining a neutral
spine, lift your arms in front to
shoulder height.
90

b Take a step backward, bending

the front knee to a maximum of 90
degrees. Your front knee should be
directly above your foot. The back
knee may be close to the floor, with
the back heel raised. Only move as
far as a neutral spine allows.

Push off the back leg and return to the

standing position.
90

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Bent Leg Side Lifts: Level 1

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.

45
45
45

90

90
90

45
head 45

a Lie on your side, with your

resting on your lower arm, lower
arm stretched straight up in line
with your trunk, top hand on the
floor in front. (Your therapist will
advise whether you need a folded
towel between your head and arm,
and will advise when you can take
your top hand off the floor).
b Bend your hips to 45 degrees and
your knees to 90 degrees. Ensure
that your spine is in neutral, your
upper shoulder is directly above
your lower shoulder, and your
upper hip directly above your lower
hip. Engage your core muscles.
c Lift your top knee keeping your heels
together. Do not let your pelvis twist.
Only move as far as a stable, neutral
spine allows. Hold, and then lower.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

To exercise the other leg, lie on your

other side and repeat the exercise.

0800 032 3839

90
90

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Bent Leg Side Lifts: Level 2

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles If
you cannot do that, please go back to
the Table Top base level exercise.

45
45
45
45

45

90
90
90
90

a Lie on your side. Rest head on

lower arm, lower arm stretched
straight up in line with your trunk.
(Your therapist will advise whether
to have a folded towel between
your head and arm, and whether to
have your top hand on the floor in
front).
b Bend hips and knees as shown.
Ensure spine is in neutral, with
upper shoulder directly above
lower shoulder, and upper hip
directly above lower hip. Engage
your core muscles.

c Lift both feet up about 8 inches,

together.

d Lift top knee keeping heels

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

together in the raised position.

Do not let pelvis twist. Only move
as far as a stable, neutral spine
allows. Hold, and then lower top
knee maintaining heels in the raised
position.
To exercise the other leg, lie on your
other side and repeat the exercise.

0800 032 3839

90

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Single Leg Drop Out: Level 1

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Lie on your back with knees
bent up, feet flat on the floor hip
distance apart, arms by your sides,
spine in neutral. Engage your core
muscles.

b Slowly roll one leg outwards. Only

move as far as a neutral spine
allows. Do not let your pelvis twist.
Then return to the start position.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Single Leg Drop Out: Level 2

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.

a Lie on your back with knees

bent up, feet flat on the floor hip
distance apart, arms by your sides,
spine in neutral. Engage your core
muscles.
b Lift one foot off the floor and bring
the knee over the hip so that
the hip and knee are bent to 90
degrees.

c Slowly roll this leg outwards. Only

move as far as a neutral spine
allows. Do not let your pelvis twist.
Then return to the start position.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Horizontal Hold: Base Level

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise
Lie face down, chest raised, forearms
on the floor with elbows directly below
your shoulders. Engage your core
muscles.
Lift your tummy away from the floor
keeping your spine long and the pubic
bone pressed into the floor. Hold, and
then relax back to start position.

Hold for

seconds.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Horizontal Hold: Level 1

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.

a Lie face down, chest raised,

forearms on the floor with elbows
directly below your shoulders.
Engage your core muscles.

b Lift your tummy away from the floor

keeping your spine long and your
pubic bone pressed into the floor.
Then lift your hips off the floor so
that your weight is on your knees.
Maintain a neutral spine. Hold, and
then relax back to start position.

Hold for

seconds.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Horizontal Hold: Level 2

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.

a Lie face down, chest raised,

forearms on floor with elbows

directly below shoulders. Engage
your core muscles.

b Lift your tummy away from the floor

keeping your spine long and your
pubic bone pressed into the floor.
Then lift your hips off the floor so
that your weight is on your knees.

c Curl your toes under and straighten

both legs. Maintain a neutral spine.
Hold, and then relax back to start
position.

Hold for

seconds.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Straight Leg Side Lifts: Level 1

Remember to only progress to this

exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Lie on your side, with your body in
a straight line, head resting on your
lower arm, lower arm stretched
straight up in line with your trunk,
top hand on the floor in front. (Your
therapist will advise whether you
need a folded towel between your
head and arm, and will advise
when you can take your top hand
off the floor). Ensure that your spine
is in neutral, your upper shoulder is
directly above your lower shoulder,
and your upper hip directly above
your lower hip. Engage your core
muscles.
b Lift the top leg up to hip height.
Hold, and then lower to the start
position.
To exercise the other leg, lie on your
other side and repeat the exercise.

Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Straight Leg Side Lifts: Level 2

Remember to only progress to this

exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Lie on your side, with your body in
a straight line, head resting on your
lower arm, lower arm stretched
straight up in line with your trunk,
top hand on the floor in front. (Your
therapist will advise whether you
need a folded towel between your
head and arm, and will advise
when you can take your top hand
off the floor). Ensure that your spine
is in neutral, your upper shoulder is
directly above your lower shoulder,
and your upper hip directly above
your lower hip. Engage your core
muscles.

b Lift the top leg up to hip height.

c Lift the lower leg to meet the top
leg. Hold, and then lower both legs
to the mat.
To exercise the other leg, lie on your
other side and repeat the exercise.
Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Knee Rolling on Gym Ball

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
Lie on your back with your legs
supported on a gym ball, knees and
feet hip distance apart and arms
stretched out to each side. Ensure that
your spine is in neutral. Engage your
core muscles.
Gently roll the gym ball from side to
side.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Bridging on Gym Ball: Level 1

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Lie on your back with your knees
bent up, feet supported on a gym
ball, hip distance apart, and arms
by your sides. Your therapist will
advise whether you should place a
rolled towel around the base of the
ball.

b Tilt your pelvis back gently by

curling your lower back into the
floor and curling your tailbone
upwards. Lift your bottom and
spine off the mat, gradually, bone
by bone, slowly straightening your
legs as you lift, until you are resting
on your shoulder blades. Do not let
your pelvis rock from side to side.
Hold, and then lower slowly, bone by
bone, to the starting position.

Hold for

seconds.

Repeat

times.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Therapists in ms

(name)

Date

By

Physiotherapist

Bridging on Gym Ball: Level 2

Remember to only progress to this
exercise if you can maintain a neutral
spine and engage your core muscles. If
you cannot do that, please go back to
the Table Top base level exercise.
a Lie on your back with your knees
bent up, feet supported on a gym
ball, hip distance apart, and arms
by your sides. Your therapist will
advise whether you should place a
rolled towel around the base of the
ball.

b Tilt your pelvis back gently by

curling your lower back into the
floor and curling your tailbone
upwards. Lift your bottom and
spine off the mat, gradually, bone
by bone, straightening your legs as
you lift, until you are resting on your
shoulder blades. Do not let your
pelvis rock from side to side.

C Lift one leg off the gym ball, while

maintaining a steady stable pelvis
and neutral spine.
Hold, and then lower slowly, bone by
bone, to the starting position.
Hold for

seconds.

Repeat

times with right leg.

Repeat

times with left leg.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Date

Therapists in ms

(name)
By

Physiotherapist

Arm Lifts
While holding the exercise position, lift
your arms slowly up in front of you and
over your head, keeping them long and
straight. Then take your arms slowly
back to the start position.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Date

Therapists in ms

(name)
By

Physiotherapist

Arm Sweeps
While holding the exercise position,
sweep your arms slowly out to the side
and up above your head, keeping them
long and straight, just off the ground.
Then take your arms back to the start
position.

[Link]

0800 032 3839

Core Stability Exercises

Home Exercise Programme provided for

Date

Therapists in ms

(name)
By

Physiotherapist

Head Lifts
While holding the exercise position, lift
your head off the mat, keeping your
chin gently tucked in, then lower slowly
to the start position.

[Link]

0800 032 3839