Core and pelvic floor strengthening

Ilka Richardson
May 17, 2024
3 min read

Here are some basic but effective core exercises

Creating a routine for an effective core workout involves structuring exercises that target various core muscles, ensuring proper form and allowing for progression over time. Here's a sample routine:

Core Workout Routine

Warm-Up (5-10 minutes)

Dynamic stretches: Arm circles, torso twists, hip circles.
Light cardio: Jogging in place, jumping jacks or brisk walking.

Core Circuit (3 rounds)

Plank

Duration: 30-60 seconds
Focus: Maintain a straight line from head to heels, engage your core and avoid sagging hips.

Side Plank

Duration: 20-45 seconds per side
Focus: Keep your body in a straight line and hips elevated.

Bicycle Crunches

Reps: 15-20 per side
Focus: Controlled movement, twist your torso and bring elbow towards the opposite knee.

Russian Twists

Reps: 20-30 (10-15 per side)
Focus: Keep your back straight, twist from your torso and touch the floor lightly beside you.

Mountain Climbers

Duration: 30-45 seconds
Focus: Maintain a plank position, drive knees towards the chest quickly and keep your core tight.

Leg Raises

Reps: 10-15
Focus: Keep legs straight, lower them slowly and avoid arching your lower back.

Bird Dog

Reps: 10-15 per side
Focus: Extend opposite arm and leg, keep hips level and engage your core.

Dead Bug

Reps: 10-15 per side
Focus: Lower opposite arm and leg slowly, keep your lower back pressed to the floor and move with control.

Cool-Down (5-10 minutes)

Static stretches: Hold each stretch for 20-30 seconds.
Child's Pose: Stretches the lower back and shoulders.
Cat-Cow Stretch: Increases flexibility of the spine.
Seated Forward Bend: Stretches the hamstrings and lower back.
Torso Stretch: Stretch each side gently.

Here is a run down on how each exercise is performed:

1. Plank

How to do it:
Start in a push-up position, with your weight on your forearms and toes.
Keep your body in a straight line from head to heels.

2. Side Plank

How to do it:
Lie on your side with your legs straight.
Prop yourself up with your elbow directly under your shoulder.
Lift your hips until your body forms a straight line.

3. Bicycle Crunches

How to do it:
Lie on your back with your hands behind your head and legs lifted to a 90-degree angle.
Bring your right elbow to your left knee while straightening your right leg.
Switch sides, bringing your left elbow to your right knee.
Continue alternating sides in a pedaling motion.

4. Russian Twists

How to do it:
Sit on the floor with your knees bent and feet off the ground.
Lean back slightly to balance.
Hold your hands together or a weight

and twist your torso to the right, then to the left.

5. Mountain Climbers

How to do it:
Start in a plank position.
Bring one knee towards your chest, then quickly switch legs.
Continue alternating legs in a running motion.

6. Leg Raises

How to do it:
Lie on your back with your legs straight and arms by your sides.
Lift your legs towards the ceiling while keeping them straight.
Slowly lower them back down without touching the floor.

7. Bird Dog

How to do it:
Start on all fours with your hands under your shoulders and knees under your hips.
Extend your right arm forward and your left leg backward simultaneously.
Hold for a moment, then return to the starting position.

8. Dead Bug

How to do it:
Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees.
Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground.
Return to the starting position and repeat on the opposite side.

Tips for Success:

Consistency: Perform this workout 2-3 times per week.
Progression: Gradually increase the duration and reps as you build strength.
Form: Prioritize proper form over speed to avoid injury.
Variety: Mix in other core exercises periodically to keep your routine interesting and challenging.
Rest: Allow your muscles to recover by having rest days between intense core workouts.
Hydration and Nutrition: Stay hydrated and maintain a balanced diet to support muscle recovery and overall health.

By following this routine, you can build a solid foundation for core strength and stability, which is essential for overall fitness and daily activities.