Hayley’s 3 favourite core exercises
My three favourite core exercises are:
4-point knee hovers (and their progression knee taps)
Roll backs
Supine single leg extensions
The core, in my definition, is the deep abdominal and pelvic floor muscles. The deep abdominal muscles are the ones that support your spine the most, so they play an important role in all movement.
The key to these exercises is to engage the pelvic floor and deep abdominal muscles first. Then moving through the range of movement with control.
4-point knee hovers:
For this exercise, ensure your shoulders stay down away from your ears. It’s important to stay strong through your shoulders and keep your spine is approximately in a neutral (central) position. Hovering your knees for longer, or progressing to the quick knee taps can increase the challenge level.
Roll backs:
For the roll backs, aim to not let your neck bend forwards or lose control of your neck. Tuck your tail under as you roll down and return to sitting up straight before rolling down again. You can go part-way or the full-way down, however far you can control. The slower you move through the exercise, the more challenging it is.
Supine single leg extensions:
This exercise has so many variations, but the base exercise is a tried and tested good solid option. The shoulders and neck should stay relaxed throughout the whole movement. The spine should remain in the neutral position throughout. Imagine you have a blueberry in the small curve of your back and you don’t want to squish it or let it roll away! You can spice it up with moving your legs quickly or slowly, adding arm movements or progressing to different variations.
For more core exercises:
Consider joining Grow Pilates for access to all of our classes, or look at our instagram page for more inspiration. Hayley would love to see you on the mat!