The exercises of the Core Strengthening Programme are a progression from the previously described core stabilisation exercises. It is very important that a controlled contraction of the core stabilising muscles is maintained during all of these exercises.
Essential kit that you'll need for these exercises are:
The core strengthening exercises featured in this guide are suitable for most levels of fitness, but for best results it is always beneficial to do them under the supervision of a chartered physiotherapist. The physiotherapist will be able to monitor your technique and suggest appropriate modifications where necessary.
As a rough guide to the progression of the programme, the timescales below may be helpful. However, for exact sets, repetitions and their progression it is best to consult a healthcare professional or certified conditioning coach.
It's best to aim to do two different circuits (trunk, arm, leg, back and gluteal) per week, with three days between each circuit. Rotate through all the different circuits to make sure all areas of the body are worked over the course of a few weeks. If you are unaccustomed to this type of exercise then you can expect some general muscle soreness for a couple of days after exercise when you are starting out.
As an example,the following progression may be appropriate to do every Monday and Thursday:
| Week | Circuit Sets | Exercise Repititions |
| 1 | 1 | 4 |
| 2 | 1 | 4 |
| 3 | 1 | 6 |
| 4 | 1 | 8 |
| 5 | 1 | 10 |
| 6 | 2 | 6 |
| 7 | 2 | 6 |
After becoming familiar with the exercises, the feeling of muscle soreness after exercise should go away. Usually, it is then possible to do the exercises every other day by rotating the circuits to work on different areas of the body.
For example, this progression may be appropriate to do Monday, Wednesday, Friday:
| Week | Circuit Sets | Exercise Repititions |
| 8 | 2 | 6 |
| 9 | 2 | 6 |
| 10 | 2 | 8 |
| 11 | 2 | 8 |
| 12 | 3 | 6 |
| 13 | 2 | 10 |
| 14 | 3 | 8 |
By doing the exercises regularly over a period of months, it is possible to do more work with less rest time. However, remember to rotate the circuits to make sure all areas of the body are worked.
For example, it may be possible to do these exercises five days of the week:
| Week | Circuit Sets | Exercise Repititions |
| 15 | 3 | 8 |
| 16 | 3 | 8 |
| 17 | 3 | 10 |
| 18 | 3 | 10 |
| 19 | 4 | 8 |
| 20 | 4 | 10 |
| 21 | 5 | 8 |
|
|
Trunk
Circuit
Exercises |
NEW!Inflatable, burst resistant Swiss Ball with 6 'legs' suitable for use as an office or school chair...
Leading Chartered Physio-
therapist Judith Pitt-Brooke shares her tried and tested back pain self-treatment programme in...
Provides a visual indication of whether you are working the correct postural muscles, in the right manner, when performing...
NEW Beneficial for Yoga and Pilates practice the Yoga Brick by PhysioRoom
.com improves stretching...
Superb value, 8 x 1m length resistance bands in all 4 varying strengths, for use during rehab exercises for the shoulder, ankle,...
NEW Latex Bands provide light, medium to heavy resistance during training exercises and are designed...
The Resistance Exercise Tube has soft grip handles for uninterrupted rehab and training exercises. These red, blue and yellow...
Exercise loop with foam hand grips made for rehab and training exercises. ...
5 Exercise loops with foam hand grips made for rehab and training exercises. ...
Latex Bands provide light, medium to heavy resistance during training exercises and are designed for increasing strengthening...
Figure of 8 exercise tube with handles, ideal for early rehab and training exercises. Lightweight and portable, Ci-8 Tubes are...
Light and medium resistance cords with rotator handles with foam grips for rehab and training exercises. For specific...
NEW The PhysioRoom
.com PVC Yoga Mat provides a cushioned, non-slip workout space for you to...
Receive our latest news and offers.