Muscle Strengthening Exercises

Core Strengthening

Core strengthening trains the muscles around the trunk that support the spine and transfer force between the legs and arms. A strong, well controlled core helps recovery from back pain, supports posture and improves sports performance.

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What it does

The core includes the abdominals, back extensors, glutes, diaphragm and pelvic floor. Training them together improves trunk control during movement.

Our physiotherapists use it most often for lumbar spondylosis, disc bulge and spondylolisthesis, and it features in our lower back pain physiotherapy programmes.

How to do it

Start with core bracing and dead bugs.
Front plank: forearms and toes (or knees) on the floor, body straight, hold 10 to 30 seconds.
Side plank: on one forearm and the side of the knees or feet, hold 10 to 30 seconds.
Combine with bird dogs and glute bridges.
Progress hold times before difficulty.

How much

3 to 5 exercises, 2 to 3 sets, 3 to 4 days a week.

Common mistakes

Holding the breath.
Sagging or piking the hips in a plank.

Stop and check with us if

You're postnatal with abdominal separation or pelvic floor symptoms. Start with basic activation first.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Are sit-ups good for the core?

They have a place for some people, but planks and bracing exercises usually suit back pain better.

How long should I hold a plank?

Quality matters more than time. Stop when form breaks.

Related treatments

Back

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.