Strengthening Programme

Muscle group been strengthened

Exercise

Sets

Repetitions

Goal

Picture

Multifudus and transverse abdominis activation

Controlled, gentle drawing in your lower abdominal wall towards your spine. Hold contraction for 10 seconds and relax. Maintain this muscle activation for all core exercises.

2

10

Increased compressive force around the waist

Rectus abdominis

Supine, with knees bent and perform crunches.

2

10

Increased compressive force around the waist

Gluteus and hamstrings

Hold pelvis in neutral position by activating multifudus and TA then extend the hip.

2

10

Increased compressive force around the waist

Gluteus and hamstrings

CKCE: wall squats

2

10

Stronger gluteus and hamstrings strength and endurance

Gluteus and hamstrings

Hold pelvis in neutral position by activate multifudus and TA. Then extend opposite arm and leg.

2

10

Stronger gluteus and hamstrings strength and endurance