Core strength and posture

Physical Activities Core strength and posture

Build a stronger core and better posture with this simple, targeted workout. Featuring exercises like the dead bug and bridge pose, this workout will help improve balance, support your back, and lower your risk of injury. This workout can be done in small spaces and should be completed at your own pace. Take the movements slow, be sure to engage your core, and complete the movements as you feel comfortable.

Start with the warm up below, then complete 3 rounds of the workout sequence that follows, resting 30 seconds between exercise and 1 minute between each round.

Workouts

Workout sequence

Intensity: Gentle

Recommended repetitions: 3 rounds

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.

1. Warm up (3 minutes)

Begin with these fluid movements to awaken your core and prepare your body.

Cat and cow stretch

Gently mobilises the spine with alternating arching and rounding. Inhale to arch your spine, exhale to round your spine. Aim for 5 breaths, moving and breathing slowly.

Shoulder push-up

Activates muscles of the shoulders and arms and develops strength used in everyday movements like pushing.

2. Dead bugs

Recommended repetitions: 10-15 repetitions each side

Lie on back with arms extended upwards and knees bent at 90 degrees with feet in the air
Drop your arm and leg on the opposite side and make sure your leg doesn’t touch the floor
Bring them slowly back up to starting position and repeat with opposite side

3. Press and plank

Recommended repetitions: 10-15 each side

Start in a modified side plank, resting on your left side with knees bent and in line with your hips
Place your left elbow on the floor directly underneath your shoulder and in line with your body, having your forearm extended out in front of you to stabilise
Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
Lift your hips so your body is straight from knees to shoulders, while also pressing the water bottle up to the ceiling
Lower hips back down to ground. Repeat on the opposite side

4. Plank push-ups

Recommended repetitions: 10-15

Start in a plank position with elbows and knees on the ground
Place down one hand at a time to lift up into a push-up position
Keep back straight and core engaged
Return one elbow at a time back down into the plank position
Repeat, alternating arms

5. Supine bridge with leg extension

Recommended repetitions: 10-15

Lie on back, knees bent and feet on floor, arms elevated above your head
Lift hips up off the ground so that your knees, hips and shoulders are in a straight diagonal line
Holding hips level, lift one foot off the ground 1-2 inches and slowly place down again and repeat with alternate leg
Keep core muscles tight throughout the entire movement

6. Mountain climber twists

Recommended repetitions: 10-15

1. Start on your hands and toes
2. Bending at the knee, bring your left knee forward directly under your chest while keeping your right leg straight
3. Quickly alternate legs while keeping your core muscles tight
4. Try to keep your body in a straight line without dipping in the low back. if this is too challenging, try doing the exercise on your knees

7. Contralateral limb raises

Recommended repetitions: 10-15

Lie on your stomach with your arms outstretched and palms facing down towards the ground
Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders
Simultaneously lift the leg of the other side
Hold the position, then lower the arm and leg back down. Remember to breathe.

Physical Activity