About Core Exercises

Cultivating a strong core is your key to a happier, injury-free life, regardless of age. At CORE Therapy & Pilates, we're dedicated to your well-being through holistic methods. Strengthening your core not only reduces back pain but also enhances posture and activity levels. It's the foundation for a robust and vital life.

Top Five Core Exercises

Now, let's explore the Top 5 Core Exercises to incorporate into your daily routine. Don't worry about gym equipment – all you need is determination and perhaps a yoga mat.

The Good Ol' Plank:

  1. Begin in a push-up position, but rest on your forearms.
  2. Tighten your core (imagine avoiding a tickle) and keep your body in a straight line from head to heels.
  3. Hold for as long as you can. Aim to increase your time with each session!

Dead Bug:

  1. Lie on your back, arms reaching to the ceiling.
  2. Lift your legs up, knees bent at 90 degrees.
  3. Lower your right arm back and left leg down, then return to the start. Swap sides. It's like indoor skydiving for your core!


  1. Begin on all fours (knees and hands).
  2. Extend your right arm out in front while simultaneously extending your left leg behind. Balance!
  3. Now, switch sides. It’s like you’re a superhero flying, just a few inches above the ground.
Core Strength

Core Strength

Pilates Scissor Kick:

  1. Lie on your back.
  2. Lift one leg to the ceiling and the other a few inches off the floor.
  3. Hold the raised leg near the ankle (if you can). Now, switch!
  4. It’s like you’re running in the sky, chasing after those core dreams.

Pilates Hundred:

  1. Start by lying on your back, legs lifted in a table-top position (knees bent 90 degrees over your hips).
  2. Lift your head, neck, and shoulders off the mat. Reach your arms forward, palms down, hovering them above the ground.
  3. Now, pump your arms up and down vigorously, inhaling for five pumps and exhaling for five pumps.
  4. The goal is to reach 100 pumps! Yep, you read that right, 100!

The Benefits of Having a Strong Core

Core strength exercises encompass a wide array of movements designed to target and fortify the muscles that support your spine and pelvis. When you dedicate time to work on these exercises, you unlock a treasure trove of benefits:

  • Enhanced Posture: A strong core provides the foundation for good posture. By improving your core strength, you naturally stand taller and reduce the risk of slouching or developing poor postural habits.
  • Reduced Back Pain: Core strength exercises alleviate the burden on your back muscles, reducing the likelihood of chronic back pain. They stabilize your spine and promote proper alignment. You can click here here to learn how Pilates can help relief back pain
  • Improved Balance: A strong core fosters better balance and stability. This is particularly beneficial as you age, helping prevent falls and injuries.
  • Enhanced Athletic Performance: Whether you're an athlete or simply enjoy physical activities, a strong core is your secret weapon. It amplifies your strength, agility, and overall athletic performance.
  • Pain Prevention: Core strength exercises are your allies in injury prevention. They minimize the risk of muscle imbalances, strains, and overuse injuries.
  • Better Everyday Functionality: From bending to tie your shoes to lifting grocery bags, daily tasks become easier and more manageable with a strong core.

Schedule an Appointment Today

Whether you’re on the path to recovery or striving for injury prevention, our expert team is here to support you every step of the way. Contact us today to schedule your personalized session and take the first step towards a healthier, pain-free life. Don’t miss out on the opportunity to embrace a brighter, more active future with us!

Address: 3534 Bee Caves Rd. #110, West Lake Hills, TX, United States, Texas
Phone: 512-215-4277
Email: info@therapyandpilates.com

About CORE Therapy and Pilates

At our physical therapy clinic in West Lake Hills, Texas, we stand out as a trailblazer in holistic healthcare. With a unique blend of Physical Therapy, Pilates, and GYROTONIC® care, we’re committed to helping you recover from injuries and prevent them from happening in the first place. We prioritize your overall well-being, offering a comprehensive approach that sets us apart.

Disclaimer: Prior to commencing any new fitness regimen, consulting with professionals like Cheryl and Stephen is recommended to ensure that exercises align with your individual needs and objectives.