Core Strengthening Exercises

• 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 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.

What You'll Need

Essential kit that you'll need for these exercises are:

• A Swiss Ball
• An Exercise Mat
• A Medicine Ball

Progression of the Core Strengthening Exercises

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.

Beginner

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:

Intermediate

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:

Advanced

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:

Top

Stage 3: Arm & Leg Movements

Trunk Circuit Exercises

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Recommended Products for Core Strengthing

Swiss & Gym Balls

Gymnic FIT BALL Support (for 55cm ball)

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Non-slide support for a 55cm Swiss Ball. Can be used to keep the ball still for storage, or to allow the Swiss Ball to be used...

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PhysioRoom.com Swiss Ball (55cm)

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55cm (22") diameter Swiss Ball for people 155-165cm (5'2" - 5'6") tall. Includes FREE exercise chart. ...

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Gymnic FIT BALL Support (for 65cm & 75cm balls)

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Non-slide support for a 65cm Swiss Ball and 75cm Swiss ball. Can be used to keep the ball still for storage, or to allow the...

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PhysioRoom.com Swiss Ball (65cm)

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65cm (26") diameter Swiss Ball for people 165-185cm (5'6" - 6'0") tall. Includes FREE exercise chart. ...

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PhysioRoom.com Swiss Ball Pump

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Superb value Swiss Ball pump used to inflate PhysioRoom
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PhysioRoom.com Swiss Ball (75cm)

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75cm (30") diameter Swiss Ball for people 175-190cm (5'10" - 6'4") tall. Includes FREE exercise chart....

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Core Stability Kit

 

Home Physio Treat your own Back Pain DVD

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£14.99

Leading Chartered Physio-
therapist Judith Pitt-Brooke shares her tried and tested back pain self-treatment programme in...

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Chattanooga Stabilizer Pressure Biofeedback

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£89.99 £84.99

Provides a visual indication of whether you are working the correct postural muscles, in the right manner, when performing...

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Resistance Bands

Exercise Band Pack

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£12.99

Superb value, 8 x 1m length resistance bands in all 4 varying strengths, for use during rehab exercises for the shoulder, ankle,...

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Ci-8 Exercise Tube

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£9.99

Figure of 8 exercise tube with handles, ideal for early rehab and training exercises. A range of resistances available. ...

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Mueller Shape Aerobics Cords

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£19.99

Light and medium resistance cords with rotator handles with foam grips for rehab and training exercises. Specific...

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FREE Drinks Bottle with this item on orders > £50

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Home Exercise Mats

 

 

Sirex Monica Mat

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£34.99

A durable and comfortable non-slip, red mat for Yoga, Pilates and multi-purpose exercise. Features a unique fold away design for...

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Sirex Souplesse Mat (extra long & thick)

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£44.99

A premium quality, durable and comfortable non-slip, blue mat for Yoga, Pilates and multi-purpose exercise. These top of the...

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The articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.

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