Arm and Leg Exercises whilst Contracting the Deep Stabilisers

• Core Strengthening Programme Introduction
• Stage 1: Contracting Deep Muscles
• Stage 2: Increasing Deep Muscle Endurance
• Stage 3: Arm & Leg Movements
• Stage 4: Core Strengthening Exercises
  • Trunk Circuit Exercises
  • Arm Circuit Exercises
  • Leg Circuit Exercises
  • Back Circuit Exercises
  • Gluteal Circuit Exercises

The whole point of the Core Strenthening Programme is to increase the support for your back and trunk in order to provide a more stable base for arm and leg movement. The best position to start these exercises is on all fours.

Commence by contracting the deep stabilisers (as described in Stage 1) and hold this contraction. Then raise your right arm straight out to the horizontal. Perform the movement slowly and in a controlled fashion - there should be no wobbling or unwanted movement of the trunk. Hold the arm up for four seconds and then slowly lower.

Repeat for the left arm.

Next, whilst maintaining the same position, contract the deep stabilisers and then slowly lift your right leg up straight to the horizontal. Hold it there for four seconds and then slowly lower. The movement should be controlled and there should not be unwanted movement of the trunk or pelvis.

Repeat for the left leg.

Once you have mastered these exercises, whilst maintaining a contraction of the deep stabiliser muscles, you can start doing the core strengthening gym exercises.

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Increasing Deep Muscle Endurance

Core Strenthening Exercises

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