Core Exercises Programme

This is a 4-week introductory core programme using foundational stability exercises. A more comprehensive 8-week Pilates programme is available as a downloadable PDF from our clinic.

Disclaimer: These exercises are not a substitute for personalised professional consultation. Stop any exercise that causes pain.

Exercise 1: Scissors

10 repetitions per leg. Begin lying on your back with knees bent. Keep your lower back nearly flat with a small gap between it and the floor. Engage your abdominal muscles gently. Alternately lower each leg to lightly touch the floor with your toes while maintaining a stable lower back.

Exercise 2: Hip Twist (Level 1)

10 repetitions per side. Lie on your back with knees bent and feet on the floor. Maintain a nearly flat lower back. Engage your core slightly. Slowly drop your right knee outward to approximately 45 degrees, then return to start. Keep the opposite leg still and avoid pelvis tilting.

Exercise 3: Side Kick

5 leg raises and 5 forward movements per side, minimum 10 total reps per leg. Lie on your side with head supported and knees bent. Maintain proper alignment with hips stacked. Engage your core at about 25% effort. Perform leg raises upward, then forward movements while keeping your lower back stable.

Exercise 4: Swimming

10 to 20 repetitions per arm and leg combination. Lie face down with arms extended. Slightly lift your breastbone while looking downward. Engage core at approximately 25% effort. As you exhale, raise one arm and the opposite leg several inches off the floor, hold briefly, then lower and alternate.