Pilates Core Strengthening Exercises - Dunsborough Physio Centre

At Dunsborough Physiotherapy Centre our highly skilled physiotherapists will not only assess and treat your condition, but also supply you with a relevant evidence-based physio rehabilitation program.  Below are some of the more common exercises our physios prescribe.  Ask your physiotherapist at Dunsborough Physio Centre which of these exercises may be appropriate for you, and receive guidance re: repetitions, resistance, stretch hold times and correct technique.

As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds).  Exercises focussing on strength are generally repeated 10-20 times with or without holds.  3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.

Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
The following physio exercises are designed to strengthen core muscle groups which improve stability around the spine, and shoulder / pelvic girdles. These core muscle groups (such as transversus abdominis, internal and external obliques, and mulifidus) are designed for endurance work, not power and therefore should be trained accordingly.  When training these muscle groups aim for longer holds.  Start with shorter holds (10 seconds) and build up to longer holds (30 seconds+) over time.  Make sure you are not having to hold your breath during core strengthening: this means the activity may be too difficult and will be loading inappropriate muscle groups......try an easier exercise instead.
At Dunsborough Physiotherapy Centre we have access to Real-Time Ultrasound: this is a great technology which allows us to watch your core muscle groups working on screen.  I recommend all those embarking on a core strengthening / conditioning program to receive training via Real-Time Ultrasound to ensure they are properly engaging their core muscle groups during exercise.  Contact us at Dunsborough Physio Centre for more info.
Pilates Core Exercises - Fit-Ball
Dunsborough Physio Exercises Core Strength FitballFitball Alt Arm / Leg
Exercise Ball Seated Alternate Arm / Leg
While seated on an exercise ball, raise one leg and opposite arm. Return limbs back down and then raise the opposite side.
 Dunsborough Physio Exercises Core Strength FitballFitball Marching
Exercise Ball Marching
While seated on an exercise ball, slowly raise a foot up off the floor. Return and then lift the opposite side.
Dunsborough Physio Exercises Core Strength FitballFitball Trunk Rotation
Exercise Ball Trunk Rotation
While lying on your back with an exercise ball under your lower legs, slowly roll the ball side to side to gently rotate your back.
 Dunsborough Physio Exercises Core Strength FitballFitball Bridge
Exercise Ball Bridge
Start in a seated position on the ball. Now slowly walk your feet forward so that the ball is on your upper back. Keep your buttocks and pelvis up off the ball and straight with your thighs.
Dunsborough Physio Exercises Core Strength FitballFitball Single Leg Bridge
Exercise Ball Single Leg Bridge
Keep your buttocks and pelvis up off the ball and straight with your thighs.  Next, raise up one leg so that you straighten your knee in the air. Return it back to the floor and then switch to raise up the other side.
 Dunsborough Physio Exercises Core Strength FitballFitball Floor Bridge
Exercise Ball Floor Bridge
While lying on the floor, place an exercise ball under your lower legs and then raise up your buttocks.
Dunsborough Physio Exercises Core Strength FitballFitball Floor Bridge (Alt Leg)
Exercise Ball Floor Bridge (Alternate Leg)
While lying on the floor, place an exercise ball under your lower legs and then raise up your buttocks.  While holding this position raise up a leg off the ball towards the ceiling then lower back to the ball and alternate to lift the other leg. 
 Dunsborough Physio Exercises Core Strength FitballFitball Prone Roll Out
Exercise Ball Prone Roll Out
Kneel with an exercise ball in front of you. You should be flexed at hips and your elbows propped on the ball.  Next, slowly lean forward and allow the ball to roll forward up your arms while maintaining a tight and neutral spine.  Now roll Back to starting position.
Dunsborough Physio Exercises Core Strength FitballFitball Plank
Exercise Ball - Plank
While kneeling on the floor with an exercise ball in front of you, place your elbows and hands on the ball and lift your body up. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop.
Dunsborough Physio Exercises Core Strength FitballFitball Prone Alt Leg
Exercise Ball Prone Alt Leg
While lying face down over a ball, support your self with your arms and legs. Next slowly raise up a leg. Return leg back to floor and then raise up the other leg.
 Dunsborough Physio Exercises Core Strength FitballFitball Prone Alt Arm
Exercise Ball Prone Alternate Arm
While lying face down over a ball, support your self with your feet and hands. Next, slowly raise up one arm.  Return arm back to floor and then raise up the other arm.
Dunsborough Physio Exercises Core Strength FitballFitball Prone Alt Arm / Leg
Exercise Ball Prone Alt Arm / Leg
While lying face down over a ball, support your self with your feet and hands. Next, slowly raise up one arm and opposite leg. Return arm and leg back to floor and then raise up the opposite arm/leg.
Pilates Core Exercises - Floor-Based
Dunsborough Physio Exercises pelvic tiltPelvic Tilt
Pelvic Tilt
While lying on your back, use your stomach muscles to press your spine downwards towards the ground. Do not hold your breath.
 Dunsborough Physiotherapy Exercises - Isometric Hip FlexionIsometric Hip Flexion
​Isometric Hip Flexion
While lying on your back, raise up a knee into and press it into your hands. ​Stabilise your spine by bracing your abdominal muscles. ​Do not hold your breath.
Dunsborough Physio Exercises core strengthCore Knee Fallout
Core Knee Fall Out
While lying on your back with both knees bent, stabilise your spine by bracing your abdominal muscles. Hold this contraction as you slowly lower one knee to the side. Your pelvis should not move. 
 Dunsborough Physio exercises core strength exCore Heel Slide
Core Heel Slide
While lying on your back with your knees bent,  slowly slide your heel foward on the floor/bed and then slide it back. Stabilise your spine by bracing your abdominal muscles.
Dunsborough Physio Exercises Core MarchingCore Marching
Core Marching - Supine
While lying on your back with your knees bent, slowly raise up one foot a few cms and then set it back down.  Next, perform on your other leg.  Stabilise your spine by bracing your abdominal muscles.
 Dunsborough Physio Exercises core leg extensionCore Single Leg Extension
Core Single Leg Extension
While lying on your back with knees bent, straighten out one knee while keeping the leg off the ground. Hold and then return to original position. Next, perform on the other leg. Stabilise your spine by bracing your abdominal muscles.
Dunsborough Physio Exercises core cyclingCore Bicycle
Core Bicycle
While lying on your back with your knees bent, raise up both feet and straighten one out in front of you. Then return the leg back and straighten the other. Stabilise your spine by bracing your abdominal muscles.
 Dunsborough Physio Exercises - Dead BugDead Bug
Dead Bug
While lying on your back with your knees bent, slowly raise up one foot and opposite arm. Return to starting position and then repeat on the opposite side. Stabilise your spine by bracing your abdominal muscles.
Dunsborough physiotherapy exercises bridgeSingle Leg Bridge
Single Leg Bridge
While lying on your back with your knees bent, extend one knee as shown. Next, raise your buttocks off the floor/bed.  Stabilise your spine by bracing your abdominal muscles.


 Dunsborough Physio Exercises - Prone alt arm legProne Alternate Arm / Leg
Prone Alternate Arm / Leg
While lying face down slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Stabilise your spine by bracing your abdominal muscles.
Dunsborough Physio situp exerciseSit Up - Obliques
Sit Up - Obliques
While lying on the floor with your knees bent, slowly raise up and to the side so that your shoulder blade clears off the floor.  Keep your arms folded across your chest.
 Dunsborough Physio situp exerciseSit Up
Sit Up
While lying on your back with your arms crossed over your chest, partially curl up your trunk and lift your shoulder blades off the ground, then slowly return to lying down position.
4 Point Alternate Arm4 Point Alternate Arm
4 Point Alternate Arm
While in a crawling position, slowly raise up an arm out in front of you.  Stabilise your spine by bracing your abdominal muscles.
 Dunsborough Physio 4 Point alt leg exercise4 Point Alternate Leg
4 Point Alternate Leg
While in a crawling position, slowly raise your leg back behind you as you straighten your knee. Stabilise your spine by bracing your abdominal muscles.
Dunsborough Physio Exercises - 4 point alt arm leg4 Point Alternate Arm / Leg
4 Point Alternate Arm / Leg
While in a crawling position, slowly raise your leg and opposite arm upwards.  Your arm and leg should be fully out-stretched. Stabilise your spine by bracing your abdominal muscles.
 Dunsborough Physiotherapy Centre exercises - plankPlank
Plank
While lying face down, lift up onto your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Stabilise your spine by bracing your abdominal muscles.
Dunsborough Physio plank alt arm legPlank Alternate Arm / Leg
Plank Alternate Arm / Leg
While lying face down, lift your body up coming onto your elbows and toes. Next, lift up one arm and opposite leg. Return to original position and then perform with the other arm and leg. Stabilise your spine by bracing your abdominal muscles.
 Dunsborough Physio Side Plank ExerciseSide Plank
Side Plank
While lying on your side, lift your body up coming up onto your elbow and feet. Try to maintain a straight spine. Stabilise your spine by bracing your abdominal muscles. If too difficult come up onto your elbow and bent knees (rather than elbow and feet).
Dunsborough Physiotherapy - Plank RotationPlank Rotation
​Plank Rotation
Hold a plank position in full elbow extension position with your legs spread apart as shown.
Next, lift one arm up and behind you as you rotate your trunk and head in the same direction. Return and repeat on the other side.
 Dunsboroug Physio Exercises - Side Plank Hip AbductionSide Plank Hip Abduction
Side Plank with Hip Abduction
While lying on your side, lift your body up on your elbow and feet. Next, slowly raise up the top most leg upwards, then return. Maintain a straight spine. If too difficult come up onto your elbow and bent knees (rather than elbow and feet). Raise your top bent leg upward, then lower.
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