Beginners Core Strengthening Exercises

Here we demonstrate some beginners introductory core strengthening exercises which are suitable for all levels and promote core stability and strength.

Foot lift exercise.

  • Lie flat on your back with your knees and hips bent up so there is a small space between the hollow of your back and the floor.
  • Inhale to prepare and while exhaling engage your core.
  • Inhale again and as you exhale raise one foot a couple of inches off the floor, keeping the knee bent.
  • Inhale and bring your foot back to the floor
  • Repeat this on alternate legs.

 

Hip flexion exercise

  • Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.
  • Inhale to prepare and while exhaling engage your core.
  • Inhale again and as you exhale lift one foot off the floor, bringing the knee towards the chest.
  • When you reach 90 degrees of hip flexion, straighten the knee.
  • Return back to the start position by bending the knee and then extending the hip until the foot is on the floor again.
  • Repeat 5-10 times, alternating legs.

 Knee extension exercise

  • Lie flat on your back with your knees and hips bent up so there is a small space between the hollow of your back and the floor.
  • Inhale to prepare and while exhaling engage your core.
  • Inhale again and as you exhale raise one foot just off the floor and straighten the leg out.
  • Inhale, bend the knee and place the foot back on the floor.
  • Repeat this on alternate legs.

Single leg fall out exercise

  • Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.
  • Inhale to prepare and while exhaling engage your core.
  • Inhale again and as you exhale allow your left leg to fall out. Keep you heel and outer surface of your foot on the floor and your knee bent.
  • No other movement except that of the hip should occur. Try and minimize any hip rolling or arching of the back.
  • Inhale and bring your leg back to the center.
  • Exhale and let your right leg fall out to the side.
  • Repeat 5-10 times each leg.

Toe pointing exercise

  • While sitting on the mat stabilize yourself with your arms out behind you, hands on the floor.
  • Bend your knees up so that your feet are on the floor. Your body and your arms should be at 45 degrees with the floor and 90 degrees to each other. You should now be sitting on your tail bone.
  • Take a breath to prepare and set your core.
  • Raise one foot off the floor and point your toes away from you.
  • Make small circles with your foot. Imagine that you are drawing circles on the ceiling with your toes.
  • Start with very small circles at first and gradually increase their size.
  • Make 3-5 circles and bring your leg back to the rest position.
  • Repeat 5-10 times in each direction
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