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Basic Core

This document provides instructions for 14 core activation exercises: 1) Core activation lying on your back with knees bent. 2) Maintaining neutral spine lying on your back with knees bent. 3) Core activation with ball squeeze between knees lying on your back. 4) Unilateral and bilateral knee ins and outs while maintaining core activation and neutral spine. 5) Core activation with hip and knee flexion lying on your back. 6) Oblique exercises by lifting knee to opposite hand while maintaining neutral spine. 7) Bridging exercises to raise hips off bed while maintaining core activation and neutral spine. 8) Additional variations include adding ball squeeze or knees in and out during

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10 views24 pages

Basic Core

This document provides instructions for 14 core activation exercises: 1) Core activation lying on your back with knees bent. 2) Maintaining neutral spine lying on your back with knees bent. 3) Core activation with ball squeeze between knees lying on your back. 4) Unilateral and bilateral knee ins and outs while maintaining core activation and neutral spine. 5) Core activation with hip and knee flexion lying on your back. 6) Oblique exercises by lifting knee to opposite hand while maintaining neutral spine. 7) Bridging exercises to raise hips off bed while maintaining core activation and neutral spine. 8) Additional variations include adding ball squeeze or knees in and out during

Uploaded by

gauravsondhi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Core Activation

• Lie on your back with knees


bent.
• Activate the core. ( Tuck your
tummy in 10-20% - Blow out
bring your chest down –
Maintian.
Hold: __10__ seconds
Reps: ____
Neutral Spine

• Lie on your back with knees


bent.
• Maintain a neutral spine.
(Arch from the spine-Flat-
Center)
• Reps: ____
Sets: ____
Core Activation with ball
squeeze
• Maintain neutral spine.
• Activate the core.
• Squeeze the ball between the
knees.
Hold ____
Reps ____
Sets ____
Knee in & out - Unilateral

• Tummy tuck/Neutral
spine.
• Keeping the core
activated, take one knee
out and in.
• Hold: ____seconds
• Reps ____
• Sets ____
Knees in and out - Bilateral
• Tummy tuck/Neutral
spine.
• Keeping the core
activated, Take both
knees out and in,
simultaneously.
Hold: ____
Reps: ____
Sets: ____
Core with Hip & Knee flexion
• Lie on your back.
• Bend both the knees.
• Neutral spine/Activate the core.
• Lift the knee up & down, while
keeping the core activated.
Reps_____
Sets______
Knees in and out - Unilateral
with theraband
• Tummy tuck/Neutral spine.
• Tie a theraband around the
thighs.
• Keeping the core activated,
Take one knee out and in..
Hold: ____
Reps____
Sets____
Knee in and out - Bilateral with
theraband
• Tummy tuck/Neutral spine.
• Tie a theraband around the
thighs.
• Keeping the core activated,
Take both knees out and in.
Hold: ____
Reps: ____
Sets: ____
Neutral spine with heel slides

• Maintain a Neutral Spine.


• Slide one heel up and down maintaining the spine in neutral.
Reps______
Clams • Lying on the side, such that
shoulders, hips & knees/feet
are in line with the body .
• Spine neutral/ Core activated
• Hip bent to 45 degrees
• Knees bent to 90 degrees
• Maintaining a neutral spine,
float one knee upwards
Hold _____
Reps _____
Sets _____
OBLIQUES

LEVEL: 1
•Lie on your back with the knees bent.
•Maintaining a neutral spine, slowly lift one
knee to the opposite hand,
•Apply around 20% pressure with the hand
against the knee.
•Hold for 10counts & repeat 10 times.
Clams with theraband
• Side lying, such that
shoulders, hips & knees/feet
are in line with the body.
• Tie a theraband around the
thighs.
• Tummy tuck , raise the upper
knee, keeping the pelvis
steady.
Hold _____
Reps _____
Bridging

• Maintain tummy
tuck/Neutral spine.
• Raise hips off the bed.
Hold _____
Reps _____
Sets _____
Bridging with ball squeeze

• Tuck tummy/Neutral spine


• Squeeze the ball, between the
knees.
• Maintaining a neutral spine,
Raise your hips off the bed.
Hold _____
Reps _____
Sets ____
Bridging with knees in and out
• Maintain tummy
tuck/neutral spine
• Raise hips off the bed.
• Keeping the core activated,
Take knees out and in.
Hold____
Reps____
Sets____
Core with Straight Leg Raise
• Activate core with one
knee bent and the
other straight.
• Keeping the core
activated, Lift the
straight leg up.
Hold ____
Reps ____
Sets ____
All 4's with arm raise
• On all 4 position.
• Hands below the shoulders.
• Knees below the hips.
• Keeping the core activated,
Raise one hand straight
forward.
Hold _____
Reps ____
Sets ____
All 4’s leg sliding
Leg raise on all 4

• On all 4 position.
• Hands below the shoulders.
• Knees below the hips.
• Keeping the core activated,
Straighten one leg out.
Hold ____
Reps ____
Sets ____
On all 4 - Hip abduction
• On all 4 position.
• Hands below the shoulders.
• Knees below the hips.
• Keeping the core activated,
Take one bent knee out from
the side.
Hold ____
Reps ____
Sets ____
On all 4 - Hip abduction with
theraband • On all 4 position.
• Tie theraband around thighs.
• Keeping the core activated,
Take one bent knee out from
the side.
Hold ____
Reps ____
Sets ____
Core activation with Ball
Squeeze & Knee Extension
• Maintain a neutral spine.
• Activate the core.
• Squeeze the ball and
straighten one knee up.
Hold______.
Reps_____.
Sets_____.
• Bend your both
knees.
• Press both heels
against each other
and pull buttocks in.
• Hold: 10 sec
• 10 reps

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