Core · 2¾ min

Core Activation Exercises

Bird dogs, dead bugs, bridges and a side plank to get your core ready for steady trunk control before you train. About three minutes.

2¾ min
5 exercises
No equipment needed

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1
Cat-Cow
30s
On all fours, alternate arching and rounding the spine.
How to do it
1. Start on all fours, hands under shoulders and knees under hips, with fingers spread. Inhale and gently lower your belly while lifting your chest and tailbone. Keep your neck long and look slightly ahead.
2. Exhale, press into your palms and round your back, tucking your tailbone and letting your chin lower gently. Keep flowing between cow and cat with your breath for the prescribed time, or finish when you are ready.
Why it matters
Explore gentle rounding and arching through your spine.
How it should feel
A gentle change between rounding and arching along your back, without forcing the neck or lower back.
Make it easier or harder
EasierTry it seated. Sit with hands on your knees and make a smaller round and arch.
When to stop
Stop if the movement causes pain.
2
Bird Dogs
30s
Reach one arm and the opposite leg while keeping your back steady.
How to do it
1. Start on all fours with hands under shoulders and knees under hips. Brace gently, keep your neck long and look down.
2. Reach your right arm forward and your left leg back. Keep them no higher than your trunk, with your hips and shoulders facing the floor. Keep your back steady.
3. Lower your right hand and left knee back to all fours. Then reach your left arm and right leg. Keep alternating slowly for your chosen repetitions. In a timed routine, use the allotted time.
Why it matters
Practises trunk control while opposite limbs move away from your body.
How it should feel
Your middle works to steady you as your arm and leg reach away.
Make it easier or harder
EasierMove one limb. Practise one arm or one leg at a time.
HarderPause in the reach. Stay still briefly before returning.
3
Dead Bugs
30s
On your back, reach opposite arm and leg while keeping your trunk steady.
How to do it
1. Lie on your back with your head resting on the mat. Reach both arms toward the ceiling and lift your knees over your hips with knees bent. Gently brace your abdominals and keep light lower-back contact with the mat.
2. Breathe out as you slowly reach your right arm overhead and your left leg toward the floor. Keep your left arm upright and your right knee above your hip. Stop before your back arches or either limb touches down.
3. Return your right arm and left leg to tabletop. Then reach your left arm overhead and your right leg toward the floor. Keep your right arm upright and left knee above your hip, and keep alternating slowly for your chosen repetitions. In a timed routine, use the allotted time.
Why it matters
Trains your abdominal muscles to steady your trunk while opposite limbs reach.
How it should feel
Abdominal effort while your head and pelvis remain supported.
Make it easier or harder
EasierMove one limb. Move just an arm or keep the lowering knee bent.
HarderAdd a brief pause. Hold the reach without changing your back position.
4
Glute Bridges
30s
Lie on your back and lift your hips using both planted feet.
How to do it
1. Lie on your back with your knees bent and feet flat, hip-width apart. Rest your arms by your sides and gently brace your middle.
2. Press through your heels and squeeze your glutes to lift your hips until your shoulders, hips and knees form a straight line. Pause briefly without arching your lower back, then lower with control and repeat for your chosen repetitions. In a timed routine, use the allotted time.
Why it matters
Works your buttocks and hamstrings as you lift and lower your hips.
How it should feel
Work through your buttocks, with your hamstrings helping.
Make it easier or harder
EasierLift a little lower. Use a smaller, comfortable hip lift.
HarderPause at the top. Hold briefly before lowering with control.
When to stop
Lower your hips and reset if your hamstrings cramp.
5
Side Plank
45s
Support yourself on one forearm and the side of your foot, keeping your body in line.
How to do it
1. Lie on your right side with both legs straight and your left foot stacked over your right. Place your right elbow beneath your shoulder and rest your forearm on the mat. Keep your hips down and rest your left hand on your hip.
2. Gently brace your middle and press through your right forearm and the outside of your right foot to lift your hips and knees. Keep your shoulders and hips stacked, your head in line with your body and breathe steadily. Lower and rest if you cannot hold this position comfortably.
3. To change sides, lower your hips to the mat before turning onto your left side. Place your left elbow beneath your shoulder, stack your right foot over your left and rest your right hand on your hip. Lift into the same straight body line and breathe. Lower your hips with control when you finish. In a timed routine, change sides at the cue.
Why it matters
Works the side of your trunk and hip as you hold your body steady against gravity.
How it should feel
Effort along the side of your trunk and hip, with the supporting shoulder working.
Make it easier or harder
EasierSupport the bottom knee. Bend the knees and use a shorter hold.
HarderLift the top leg slightly. Keep it no higher than parallel to the floor.
When to stop
Lower with control and rest if your hips drop or the position becomes uncomfortable.