Abdominal drawing-in
●○○○○3 × 10, held 5–10s
Gently draw the lower abdomen inward without holding the breath or tilting the pelvis.
Core exercise programs generally begin with learning to activate the deep stabilizing muscles in isolation, then progress toward exercises that challenge the trunk to resist motion while the limbs move.
This anti-movement approach — resisting unwanted flexion, extension, or rotation — is widely used in both rehabilitation and general strength training because it reflects how the core actually functions during daily and athletic activity.
Typical exercise menu
Dead bug
●●○○○3 × 10 each side
Lying on the back with arms and knees raised, lower one arm and the opposite leg slowly while keeping the low back stable.
Bird-dog
●●○○○3 × 8 each side
From hands and knees, extend one arm and the opposite leg while keeping the trunk level and still.
Front plank
●●●○○3 × 20–40s
Hold a straight line from head to heels on forearms and toes, keeping the hips level throughout.
Side plank
●●●○○3 × 15–30s each side
Support the body on one forearm and the side of one foot, keeping the hips lifted in a straight line.
Pallof press
●●●○○3 × 10 each side
Holding a resistance band anchored to one side, press the hands straight out while resisting the pull toward that side.
Loaded carry
●●●●○3 × 30–40m
Carry a weight at the side or overhead while walking with an upright, stable trunk.
Rollout
●●●●○3 × 8–10
From a kneeling position with hands on a stable roller or bar, extend the arms forward while keeping the spine neutral, then return.
As control improves, exercises typically progress from isolated activation on a stable surface toward dynamic, loaded, or unstable conditions that better reflect the demands of daily activity and sport.
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