Exercises for Strengthening the Trunk Muscles

• 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

Shoulder, Trunk and Adductor Exercise

Position your shins on the top of the Swiss Ball with your hands on the floor. Slowly roll the ball round to your right, then over to the left.

Hamstring Exercises

Lie on your back with your heels on top of the Swiss Ball. Dig your heels into the ball and lift your pelvis up. Hold for 4 seconds.

Hip Flexor, Hamstring and Gluteal Exercise

Lie on your back with your heels on the Swiss Ball. Arms across chest. Lift up your pelvis and hold. Lift up alternate legs and hold for 4 seconds.

Hamstring and Gluteal Exercise

With your knees and ankles 15cm apart, balance with your back on the Swiss Ball. Your knees should be at 90 degrees. Tighten your bottom and push your pelvis up. Raise your alternate legs to horizontal and hold for 4 seconds.

Sit Ups

Sit with the small of your back on the Swiss Ball and with a medicine ball between your knees. Fold your arms across your chest and slowly sit up.

Trunk and Gluteal Exercise

Balance with your back on the Swiss Ball, your pelvis pushed up and your knees at 90 degrees. Hold the medicine ball out with your arms straight above you. Keep your pelvis pushed up and rotate the medicine ball slowly to the left then to the right. Keep your arms straight.

Trunk Exercise

Sit on the Swiss Ball and balance with your feet off the ground. How long can you balance before touching the ground?

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Stage 4: Core Strengthening Exercises

Arm 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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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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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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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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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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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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