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Core Exercises Programme

CORE ESSENTIALS (Exercises 1-4 Weeks)

Exercise 1: Scissors

Exercise 1: Scissors

Lie on your back with both knees bent up. Ensure your lower back remains almost flat but with a slight arch or gap between your lower back and the floor about the size of a grape. Pull your tummy in slightly to engage your abs. Whilst focusing on keeping you lower back almost flat and still, slowly lower one leg at a time, alternating legs and lightly touching the floor with your toes. Aim for 10 repetitions for each leg.

Exercise 2: Hip Twist (Level 1)

Exercise 2: Hip Twist (Level 1)

Lie on your back, knees bent, feet on the floor. Ensure your lower back remains almost flat but with a slight arch or gap between your lower back and the floor about the size of a grape. Pull your tummy in slightly to engage your abs. Slowly drop your right knee out the side to a 45 degree angle, breathe in as you return your leg to the starting position. Try to make sure your other leg stays perfectly still as you move your right leg and focus on not allowing your pelvis to tilt in the direction of the lowering leg. Perform 10 repetitions for the right leg then 10 for the left leg or alternate legs until reaching 10 reps per leg.

Exercise 3: Side Kick

Exercise 3: Side Kick

Lie on your side with your head on one or two pillows and your knees bent. Keep a slight arch in your lower back and small gap between your waist and the floor. Set your core by pulling your tummy in, to about 25% of your capability. Allow your top hand to lightly rest on the floor but do not lean on your hand. Keep your top hip directly over your bottom hip. With your top leg almost straight perform 5 repetitions raising the leg straight upwards, then 5 repetitions slowly move your leg forwards whilst keeping your lower back still. Roll onto the other side and repeat for the other leg. Aim for at least 10 reps on each leg.

Exercise 4: Swimming

Exercise 4: Swimming

Lie on your front and stretch your arms out. While looking down lift your breast bone off the floor very slightly. If necessary tilt your pelvis backwards slightly in order to maintain just a slight arch in your lower without being over arched. Set your core by pulling your tummy in, to about 25% of your capability. As you breathe out slowly raise one arm and the OPPOSITE leg off the floor by a few inches. Hold that position for 1 or 2 seconds. Focus on not allowing your pelvis to tilt as you lift your arm and leg, lower and repeat for the other leg / arm combination. Perform 10 – 20 repetitions for each arm / leg.
For our full 8 week home Pilates programme of exercises please download our PDF file.

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