Core exercises

The exercises described below develop your core muscles, which are the muscles of your torso and pelvis.

Learn about and watch videos on these exercises:

• Clamshell
• Pelvic tilt
• Bird-dog

Clamshell

Muscle groups: Stomach and side (core)

1. Lie on your back with your knees bent and your feet flat on the floor about hip width apart. Place your hands on your lower tummy (abdomen) and lift your pelvic floor muscles. Keep breathing normally.
2. Slowly lower one knee a little bit out to the side, without moving the hips. If your hips tilt to one side, you have lowered your knee too far. Hold for 15–30 seconds.
3. Slowly return to the starting position. Repeat with the other knee.

Pelvic tilt

Muscle groups: Stomach and side (core)

1. Lie on your back with your knees bent and your feet flat on the floor about hip width apart.
2. Flatten your back by tightening the muscles in your abdomen and buttocks. This will tilt your pelvis up slightly. Hold for several seconds.
3. Fully relax the muscles and rest for a few seconds. Repeat.

Bird-dog

Muscle groups: Stomach and side (core)

1. Start on all fours, with legs hip width apart, knees directly under hips, hands directly under shoulders, and back and head in a straight line. Keep the elbows slightly bent. Gently lift your pelvic floor and lower abdomen to support your lower back.
2. Keeping your back straight and steady extend one leg while supporting the torso with both hands on the floor. Once balanced, slowly extend the opposite arm. Hold for 5–10 seconds.
3. Keep breathing normally. Slowly return to all fours. Repeat on the other side.

→ READ MORE: Upper body exercises