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Core Exercises

Icon demonstrating Plank-with-Hip-Extension with text below saying Plank-with-Hip-Extension

Plank with Hip Extension

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Plank with Hip Extension

  1. Lie face down on a mat or floor resting on your forearms. Your elbows should be at 90 degrees
  2. Tighten your core which is the area around your abs/hips
  3. Push off the floor, raising up onto your toes and resting on your elbows
  4. Keep your core tight to prevent your buttocks from sticking up in the air or your back sagging
  5. Raise one leg and hold the position for the suggested time
  6. Repeat for both sides
  7. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Plank with text below saying Plank

Plank

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Plank

  1. Lie face down on a mat or floor resting on your forearms. Your elbows should be at 90 degrees
  2. Tighten your core which is the area around your abs/hips
  3. Push off the floor, raising up onto your toes and resting on your elbows
  4. Keep your core tight to prevent your buttocks from sticking up in the air or your back sagging
  5. Hold the position
  6. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Modified-Plank with text below saying Modified-Plank

Modified Plank

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Modified Plank

  1. Lie face down on a mat or floor resting on your forearms. Your elbows should be at 90 degrees
  2. Tighten your core which is the area around your abs/hips
  3. Bend your knees
  4. Push off the floor, raising up onto your knees and resting on your elbows
  5. Keep you core tight to prevent your buttocks from sticking up in the air or your back sagging
  6. Hold the position
  7. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Side-Plank with text below saying Side-Plank

Side Plank

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Side Plank

  1. Lie on either side on your forearm with your legs straight
  2. Tighten your core which is the area around your abs/hips
  3. Push off the floor, raising up onto your feet and forearm until your body is exactly in a straight line
  4. Keep you core tight to prevent sagging
  5. Hold the position
  6. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Modified-Side-Plank with text below saying Modified-Side-Plank

Modified Side Plank

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Modified Side Plank

  1. Lie on either side on your forearm with your knees bent
  2. Tighten your core which is the area around your abs/hips
  3. Push off the floor, raising up onto your knees and forearm until your body is exactly in a straight line
  4. Keep you core tight to prevent sagging
  5. Hold the position for the suggested time
  6. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Bird-Dog with text below saying Bird-Dog

Bird Dog

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Bird Dog

  1. Kneel on the floor with your hands firmly placed about shoulder width apart and your knees hip width apart
  2. At first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee
  3. When ready point your arm out straight in front and extend the opposite leg to the rear
  4. Alternate sides
  5. Complete the necessary repetitions as prescribed by your clinician
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