Core

1. Bent knee fall out in supine - version 2

2 Sets / 20 Reps

Lie on your back with your legs bent and your feet on the floor and your knees at hips-width apart.
Initiate the core stability muscles, then gradually drop one knee out to the side.
The aim of this exercise is to keep the pelvis level, and the stationary leg still.
Imagine headlights on each hip bone pointing directly up to the ceiling.
Do not allow these headlights to rotate from this point.
Control the movement as you bring the knee back in, and repeat with the other leg.

2. Supine alternate heel slide - movement control

4 Sets / 10 Reps / 1 s hold

Lie on your back with your knees bent and your feet flat on the floor.
Place your hands on your lower tummy just inside your hip bones.
Gently tighten your tummy muscles, pulling your belly button in towards your spine.
You should feel your back flatted on to the floor.
Do not hold your breath.
Without moving your body or pelvis, slowly straighten one leg out on the floor, then move it back in.
Relax and repeat with the other leg.

Core Page 1 of 8
printed on 11/01/2024
3. Lumbo-pelvic stability in side lying
2 Sets / 15 Reps / 1 s hold

Lie on your side with your knees bent and your feet roughly in line with your bottom.
Place your fingers a couple of centimetres in, and one centimetre down from your pelvic bone.
Gently pull your pelvic floor and your lower stomach muscles, those below your belly button, up and back in
toward your spine.
You should feel the muscles tighten under your fingers.
Try to maintain the tension as you breathe in and out.
Keep your upper stomach muscles, the ones above your belly button, relaxed.
Continue to breathe normally.

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4. Core activation in crook
2 Sets / 10 Reps / 1 s hold

Lie on your back with a small rolled up towel by your side.

Raise your right knee to 90 degrees by sliding the back of your heel along the mat.
Raise your left knee to the same position.
Keep your feet hip width apart and place the towel between the knees.
Breathe in deeply making sure the air goes all the way down to your lower stomach and the belly button pushes
outwards.
As you breathe out gather your tummy in, pulling your belly button inwards towards your spine and tensing your
pelvic floor muscle.
Repeat again, breathing in and relaxing the tummy.
Breathe out and gather your tummy in, pulling your belly button inwards towards your spine and squeeze your
pelvic floor.
Repeat once more.
Remove the towel, bring your legs down, one by one, starting with the right, and then the left to return to the
starting position.

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5. Psoas muscle stretch
2 Sets / 2 Reps / 1 s hold

Kneel down on one knee.

Ensure your rear knee is directly under your hip and your front knee is in line with your front heel.
Now tuck your bottom under, opening out through the front of the hip you are kneeling on.
To increase the stretch, gently lean to the opposite side and place the arm of the same side you are stretching
up above your head and stretch towards the ceiling.
Maintain the position for as long as prescribed.

6. Bird dog
2 Sets / 6 Reps

Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
Tighten the abdominal core muscles.
Extend the opposite leg and the opposite arm simultaneously, making sure your maintain good control in your
torso.
Do not allow your body or hips to rotate.
Repeat on the other side.

As discussed - starting with one limb

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7. Bridge on the floor
2 Sets / 6 Reps / 5 s hold

Lie on your back with your knees bent and your feet flat on the floor.
Tighten your buttock muscles and lift your hips up into the bridge position.
Make sure you keep your hips up and level throughout the movement.

Purpose of exercise:
- to strengthen and improve the stability of the muscles and ligaments around your hip ,pelvis, lower back,
knees and abdominal regions

8. Child pose
2 Sets / 6 Reps / 5 s hold

Get onto your hands and knees, and drop your buttocks back onto your heels.
Stretch your hands forwards, dropping your head between your shoulders towards the floor.
You will feel this stretch through your back and upper arms.

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9. Lower trunk rotation
1 Set / 10 Reps / 5 s hold

1. Lie on your back with your knees bent and your feet flat on the floor.
Extend your arms out to the sides and keep your shoulders on the mat at all times.
Keeping your knees together, drop them down to one side, rotating your torso.
Return to the starting position and allow your knees to fall to the opposite side.
Only drop your knees as far as you go comfortably.
You may want to hold the stretch on each side.

5 reps each side, repeat twice.

10. Clam shells

2 Sets / 6 Reps

Lie on your side with your feet, ankles and knees together.
Bend the legs a little and tighten your core stability muscles.
Keeping the feet together, lift the top knee up.
Make sure you don't roll your body back with the movement.
Control the movement as you bring the knee back down to the starting position.

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11. Single leg knee hug in supine
1 Set / 6 Reps / 10 s hold

Lie on your back with both legs straight.

Bring one knee in towards your chest, using your arms on your shin to help with the movement.
At the point where you feel a stretch, hold this position.

each leg

12. Bridge with ball squeeze

2 Sets / 6 Reps / 5 s hold

Lie on your back with your knees bent and your feet flat on the floor.
Take a ball and squeeze it between your knees.
Maintaining this squeeze throughout the entire exercise, lift your hips up keeping them level. Continue to
squeeze as you lower back to the start position.

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13. Prone press up extension
2 Sets / 6 Reps / 5 s hold

Start face down on a mat.

Bend the elbows and bring your hands under your shoulders.
Push your upper body up into an extended position.
Keep your hips and thighs on the floor at all times.
Squeeze the buttock muscles throughout the duration of this exercise.
Hold this position.

Core Page 8 of 8
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