Core Exercises

Core Exercises for Women

Scroll down for core exercises that:

  • Strengthen your deep core abdominal muscles
  • Tone and flatten the appearance of your lower abdomen
  • Exercise safely and minimize your risk of pelvic floor overload and strain

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Expert Pelvic Floor Physiotherapy exercise videos and information

Easy Core Exercises for Beginners Video – Home Routine
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McGill Curl
McGill Abdominal Curl Exercise Alternative to Avoid Prolapse Worsening
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Abdominal Bracing Exercises to Strengthen Your Spine and Protect Your Prolapse
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Core Strengthening Exercises for Beginners
Advanced Core Exercises
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Diastasis Recti Repair – Physio Workout For Beginners
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Rectus Diastasis Exercises – Physio Starts Your Repair Here!
Unsafe Core Exercises
Ultimate List Of Unsafe Core Exercises For Prolapse
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View More

What are Core Exercises?

Core exercises train the muscles surrounding the trunk also known as core muscles.

Core abdominal muscles

Core muscles include:

Abdominal muscles

Spinal muscles


Pelvic floor muscles

Our core exercises aim to safely maintain, restore and strengthen these muscles without compromising the pelvic floor.

Some intense core abdominal exercises are inappropriate for women with or who are at increased risk of pelvic floor problems.

Benefits of Abdominal Core Exercises for Women

Core abdominal exercises have a number of benefits for women:

Work With Your Pelvic Floor Muscles

Your innermost layer of abdominal muscles should contract at the same time as your pelvic floor muscles to help with bladder and bowel control.

Protect and Support Your Organs

Your abdominal muscles protect your abdominal organs and help to hold them in position.

Hold Your Joints Together

Your innermost abdominal muscles wrap around your trunk and stabilize the joints in your spine and your pelvis.

Tone Your Abdomen

When your deep abdominal core muscles work as they should, they can flatten the appearance of your stomach.

core exercises

Deep Abdominal Core Muscles

Your abdominal muscles sit in layers over the front of your trunk below your rib cage.

The deepest innermost layer of your abdominal muscles called Transverse Abdominis. These deep abdominal muscles wrap around your trunk just like a corset covering your abdomen, wrapping around your waist and fastening at your spine.

The Transverse Abdominis muscles help support your insides as well as your pelvis and your spine. These muscles are designed to be gently active for long periods of time.

It can initially take some time to find your deep core abdominal muscles and use them correctly; they are deeply positioned and work very gently.

Outer Abdominal Core Muscles

┬áThe outer abdominal muscles are the ‘6 pack’ or Rectus Abdominis and External Oblique muscles. These muscles sit in layers above the deeper core abdominal muscles.

Intense exercises for the outer abdominal muscles can have an adverse effect on the pelvic floor. These muscles contract strongly and generate pressure in the abdomen, for example during coughing.

Imagine squeezing a plastic sauce bottle so that when you squeeze the bottle, you increase the downward pressure inside the bottle and the sauce is forced out.

In the same way if you squeeze in your abdomen strongly, you increase the downward pressure on your pelvic floor. If your pelvic floor is not strong enough to counteract this downward pressure it is forced downwards and pelvic floor problems such as pelvic prolapse can result.

Abdominal Core Exercise Guidelines

  • Learn to activate your core abdominal muscles using the correct technique
  • Use a gentle activation technique and never too strong
  • Start by contracting your deep abdominal muscles up to 10 seconds at a time
  • Practice this exercise up to 10 times a day
  • Perform your basic abdominal core exercises sitting, standing and then walking

Abdominal Core Exercise Mistakes

Some women try to flatten their stomach by over bracing their abdominal muscles.

Over bracing or strongly activating the core abdominal muscles increases pressure on the pelvic floor.

Women who habitually over brace their abdominal muscles often need to learn how to relax their core muscles in order to learn the correct amount of activation.

Strength & Core Workout

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Strength & Core video is a pelvic floor friendly core exercise workout with Physiotherapist Michelle Kenway

This whole body workout that strengthens your core abdominal and pelvic floor muscles in addition to whole body strength and posture training.

Strength & Core Benefits

Strength & Core Workout Download

Strength & Core Workout includes exercises designed to:

Exercise safely and avoid injury

Train core abdominal muscles

Strengthen pelvic floor muscles

Strengthen & tone hips, butt and thighs

Improve posture

Strengthen your back muscles

Improve body weight management

Improve flexibility

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