Core and abs physiotherapy exercises

Abdominal Crunches with PortfolioAbdominal crunches, 3 sets, 10 repetitions, controlled movement Abdominal Curl UpAbdominal curl up, 3 sets, 12 repetitions, tempo 2-1-2 Abdominal PlankAbdominal plank, 3 sets, hold for 30 seconds Abdominal strengthening with adduction on BosuAbdominal strengthening with adduction on Bosu, 3 sets, 10 repetitions, controlled movement Abdominal V-upV-up abdominal exercise, 3 sets, 10 repetitions, controlled movement Active Sitting on SwissBallActive sitting on SwissBall, 3 sets, 12 repetitions, controlled movement Alternating Supine Leg LiftsAlternating supine leg lifts, 3 sets, 15 repetitions per leg, slow tempo Ball Squeeze Crunch between KneesBall squeeze crunch between knees, 3 sets, 12 reps, tempo 2-1-2 Bear PlankBear plank, 3 sets, hold for 30 seconds Bear plank walkBear plank walk, 3 sets, 8 repetitions Bear plank with hip abductionBear plank with hip abduction, 3 sets, 10 repetitions per leg Bicycle CrunchBicycle crunch, 3 sets, 12 repetitions per side Bicycle CrunchesBicycle crunches, 3 sets, 20 repetitions per side, controlled tempo Bosu Forearm Plank with InstabilityBosu forearm plank with instability, 3 sets, 30 seconds, rest 30 seconds Bosu Mountain ClimberBosu mountain climber, 3 sets, 30 seconds each, controlled pace Bridge on SwissBall with Shoulder AdductionBridge on SwissBall with shoulder adduction, 3 sets, 10 repetitions Bridge with Hip FlexionBridge with hip flexion, 3 sets, 10 repetitions, controlled movement, possible on SwissBall Burpees with Touch During JumpBurpees with touch during jump, 3 sets, 8 repetitions Controlled Trunk Rotation for Abdominal StrengtheningMotor control with trunk rotation, 3 sets, 10 repetitions per side, slow and controlled movement Core Plank for Lumbar StabilizationLumbar stabilization with abdominal plank, 3 sets, hold for 30 seconds Core strengthening with manual destabilization by the physiotherapistCore strengthening with manual destabilization by the physiotherapist, 3 sets, 10 repetitions, movement control Crossed Elbow-Knee CrunchesCrossed elbow-knee crunches, 3 sets, 12 repetitions per side Crunches on Swiss BallSwiss Ball abdominal crunches, 3 sets, 12 repetitions Curl up with Elbow LiftCurl up with elbow lift, 3 sets, 10 repetitions Dead BugDead bug, 3 Sets, 10 repetitions per side Dead Bug for Core StrengtheningDead bug, 3 sets, 10 repetitions per side Dead bug with SwissBallDead bug with SwissBall, 3 sets, 10 repetitions per side Deep Transverse Abdominis Strengthening with Hip CircumductionDeep transverse abdominis strengthening with hip circumduction, 3 sets, 10 repetitions per leg Dynamic Bear PlankDynamic bear plank, 3 sets, 10 repetitions, controlled tempo Dynamic Inclined Side Plank Against WallDynamic inclined side plank against wall, 3 sets, 10 repetitions per side Dynamic Mountain ClimberDynamic mountain climber, 3 sets, 30 seconds, controlled pace Dynamic PlankDynamic plank, 3 sets, 10 repetitions Dynamic Plank Face and LateralDynamic face and lateral plank, 3 sets, 30 seconds per position Dynamic Plank on StepDynamic plank on step, 3 sets, 10 repetitions Dynamic Plank on Swiss BallDynamic plank on Swiss Ball, 3 sets, 10 repetitions Dynamic Plank with Bent/Extended ElbowsDynamic plank with bent/extended elbows, 3 sets, 10 repetitions Dynamic Plank with Jumping Jacks Feet Apart-CloseDynamic plank with feet apart-close jumping, 3 sets, 12 repetitions Dynamic Plank with Shoulder StabilizationDynamic plank with shoulder stabilization, 3 sets, 10 repetitions per arm Dynamic Side PlankDynamic side plank, 3 sets, 10 repetitions per side Dynamic Side Plank with BlazepodDynamic side plank with Blazepod, 3 sets, 8 repetitions per side Dynamic Side Plank with Shoulder TouchDynamic side plank with shoulder touch, 3 sets, 10 repetitions per side Dynamic Stabilization on SwissBallDynamic stabilization on SwissBall, 3 sets, 10 repetitions, 5-second hold per repetition Dynamic Transverse Core StabilizationDynamic transverse core stabilization, 3 sets, 10 repetitions, controlled movement Elevated Plank with Weight TransferElevated plank with weight transfer, 3 sets, 8 repetitions per side Forearm Plank in Prone PositionForearm plank in prone position, 3 sets, hold for 45 seconds Gliding Knee Tucks with SlidersSlider mountain climber, 3 sets, 12 repetitions per leg, with sliders under the feet Hip Flexion Curl UpHip flexion curl up, 3 sets, 12 repetitions Isometric abdominal plank with SwissBall and shoulder extensionIsometric abdominal plank with SwissBall and shoulder extension, 3 sets, 10 repetitions Isometric plank with leg liftIsometric plank with leg lift, 3 sets, hold 20 seconds per leg Isometric Trunk Flexion with SwissBallIsometric trunk flexion with SwissBall, 3 sets, hold for 20 seconds Kettlebell CrunchKettlebell crunch, 3 sets, 10 repetitions Kettlebell Suitcase LiftKettlebell suitcase lift, 3 sets, 10 repetitions per side Knee PlankKnee plank, 3 sets, hold for 30 seconds Kneeling Plank with SwissBallKneeling plank with SwissBall, 3 sets, hold for 30 seconds, add dynamic leg or shoulder movements Lateral PlankLateral plank, 3 sets, hold 30 seconds per side Lateral plank with dynamic rotationLateral plank with dynamic rotation, 3 sets, 10 repetitions per side Lateral plank with extended armsLateral plank with extended arms, 3 sets, hold for 30 seconds on each side Lateral plank with shoulder lateral elevationSide plank with lateral shoulder elevation, 3 sets, hold 30 seconds per side Lateral Side-lying Isometric TiltInclinaison isométrique en couché latéral, 3 séries, tenir 20 secondes par côté Lateral steps with abdominal bracingLateral steps with abdominal bracing, 3 sets, 12 repetitions per side Lateral tilt in side-lying positionLateral tilt in side-lying position, 3 sets, 10 repetitions per side Lateral trunk isometric rotation in side-lying position with bent kneesLateral trunk isometric rotation in side-lying position with bent knees, 3 sets, 8 repetitions each side, hold for 5 seconds in rotation Low-intensity Mountain ClimberLow-intensity mountain climber, 3 sets, 20 repetitions (10 per leg), slow and controlled pace Lying Leg RaiseLying leg raise, 3 sets, 10 repetitions Medicine Ball Rugby PassesMedicine Ball Rugby Passes, 3 sets, 10 repetitions per side Mountain climber on SwissBallMountain climber on SwissBall, 3 sets, 12 repetitions per leg Oblique Rotation Sit-upOblique-focused sit-up, 3 sets, 10 repetitions per side Pelvic Hemispheric Dissociation Control of the AbdominalsPelvic hemispheric dissociation control of the abdominals, 3 sets, 10 repetitions per side Plank with Alternating Arm LiftPlank with alternating arm lifts, 3 sets, hold for 20 seconds each Plyometric Curl UpPlyometric curl-up, 3 sets, 10 repetitions Prone Abdominal ExtensionProne abdominal extension, 3 sets, 10 repetitions, controlled movement Resisted Shoulder Flexion with Abdominal PlankResisted shoulder flexion with abdominal plank, 3 sets, 8 repetitions per arm, elastic band Resisted trunk rotation while seated on SwissBallResisted trunk rotation while seated on SwissBall, 3 sets, 10 repetitions per side, light load Reverse Bird DogReverse bird dog, 3 sets, 10 repetitions per side Reverse bird dog with resistance bandReverse bird dog with resistance band, 3 sets, 10 repetitions per side Reverse CrunchReverse crunch, 3 sets, 12 repetitions, controlled movement Russian Twist with Medicine BallRussian Twist with Medicine Ball, 3 sets, 12 repetitions per side Seated Russian TwistSeated Russian twist, 3 sets, 12 repetitions per side, with or without weight Seated Trunk Rotation with Ball ResistanceSeated trunk rotation with ball resistance, 3 sets, 10 repetitions per side Seated Twist PlankSeated twist plank, 3 sets, 12 rotations (6 each side), light load possible Side Plank on KneesSide plank on knees, 3 sets, hold for 30 seconds on each side Single-leg abdominal plank on Swiss BallSingle-leg abdominal plank on Swiss Ball, 3 sets, hold 20 seconds per leg Single-leg Bridge on SwissBallSingle-leg bridge on SwissBall, 3 sets, 10 repetitions per leg Single-leg dynamic glute bridge with trunk lockingSingle-leg dynamic glute bridge with trunk locking, 3 sets, 8 repetitions per leg Single-Leg Glute Bridge on SwissBallSingle-leg glute bridge on SwissBall, 3 sets, 8 repetitions per leg Single-leg glute bridge on SwissBall with transverse contractionSingle-leg glute bridge on SwissBall with transverse contraction and upper body stabilization, 3 sets, 8 repetitions per leg, hold for 3 seconds at the top Single-leg PlankSingle-leg Plank, 3 sets, hold 20 seconds per leg Standing Diagonal Elastic Band RowStanding diagonal elastic band row, 3 sets, 10 repetitions per side Standing Shoulder Flexion for Abdominal StrengtheningStanding shoulder flexion for abdominal strengthening, 3 sets, 10 repetitions per arm Swiss Ball Abdominal CrunchSwiss Ball Abdominal Crunch, 3 sets, 12 repetitions Transverse abdominal plank with deep breathingTransverse abdominal plank, 3 sets, 10 deep breaths per set Transverse contraction with upper body locking in single-leg stanceTransverse contraction and upper body locking in single-leg stance, 3 sets, 8 repetitions per leg, hold for 5 seconds Transverse muscle strengthening with floor slidingTransverse muscle strengthening with floor sliding, 3 sets, 10 repetitions Transverse strengthening with thigh pushTransverse strengthening with thigh push, 3 sets, 10 repetitions, hold 5 seconds per repetition Trunk Rotation with Elastic BandTrunk rotation with elastic band, 3 sets, 12 repetitions per side Trunk Rotations on SwissBallTrunk rotations on SwissBall, 3 sets, 12 repetitions per side, controlled movement Upper Body Locking Abdominal PlankUpper body locking abdominal plank, 3 sets, 10 repetitions, hold 5 seconds each contraction V-up with SwissBall and KettlebellV-up with SwissBall and kettlebell, 3 sets, 10 repetitions Wall-supported DeadbugWall-supported Deadbug, 3 sets, 10 repetitions per side

Cobra Stretch for AbdominalsCobra stretch for abdominals, 3 sets, hold 20 seconds Sphinx PositionSphinx position, 3 sets, hold for 30 seconds

Proprioception on double platform with trunk rotationProprioception on double platform with trunk rotation, 3 sets, 8 slow rotations Unstable plank on ballUnstable plank on ball, 3 sets, hold for 20 seconds