Core Strengthening

An Anatomical Approach To Core Strengthening

30 Day Program

By Dr. Dalin Hansen, PT, DPT

Introduction: This program has been designed to meet the needs of people who want a more
healthy core. Rather than a typical “get a 6 pack” program focusing on just the “ab” muscles,
this has been designed to strengthen the anatomical structure of the full core. This program is
designed not to just to give you a better-looking body but to have a healthier, stronger core.

An important aspect of fitness and health is understanding the reasoning behind what you are
doing. The first part of the program gives a brief explanation of the anatomy involved in the core
that you will be strengthening. Knowing what muscles we are working on provides
empowerment to know why this program works.

Note: To skip right to the exercise portion of the program go to section 1. Continue reading If
you are interested in the anatomy and reasoning of the program.

The Goal is More Than a Six Pack: We will be working on the core as a whole, (not just the
abs). Believe it or not, there are no sit-ups or crunches as part of this program.

In the diagram above the linea alba is circled in red (right on center). The rectus abdominis (6
pack muscle) is to the left and right of the linea alba and is divided into sections (which gives it
that “6-pack” look). The linea alba is a long tendon that connects the left and right rectus
abdominis.

When performing a crunch or sit up, the rectus abdominis contracts (represented by the blue
arrows above). As they contract, it creates an outward force (represented by the black arrows
above) pulling outward on the linea alba. The linea alba can be a compromised structure to
women who have had babies or those who carry some excess belly fat. It is not uncommon for
this structure to tear a little bit causing a condition called Diastasis Recti Abdominis.

In order to maintain the integrity and reduce the force placed on the linea alba, we will not be
performing sit-ups or crunches. Instead, we will target more core muscles including the external
obliques, internal obliques, and the transversus abdominis which can be found in the images
below. You might not the muscle fibers run horizontally as opposed to the rectus abdomens
which runs vertically.

Note: When thinking about the core

many people think of a “6-pack” but
the core by definition is the structures
of the torso of the body

What muscles make up the core?

Structurally the torso of the body
includes much more than the rectus
abdominis i.e. “the 6-pack muscle”
The image on the right displays what
a large area which encompasses the
core.
The image on the right shows a few of the
deeper core muscles including the quadratus
lumborum, psoas major and the illiacus. (the
illiacus and psoas major combined at the hip to
form the iliopsoas).

The image on the left highlights the gluteus maximus

and the gluteus medius and their attachment in at the
sacrum and the low back.

Also note the hamstrings (semitendinosus,

semimembranosus, and the biceps femurs) go deep
under the glutes and attach to the innominate bone
(part of the hip/pelvis).

The image on the right displays some of the

small muscles of the hip that attach to the
sacrum. These are important for stability of
the hip and low back.
Conclusion: All of these muscles, as well as others not discussed, make up the core. All of
them together affect your strength, movement, and physique. Now that you have an idea of
what comprises the core and how extensive it is, we can get to the exercises. Again, this
program is not designed to give you a “ripped 6-pack” (if you are looking for that you can find it
all over the internet). Instead, this is to enable you to have a stronger healthier core from a
functional and anatomical standpoint.
This program is broken down into 3 parts which are 10 days each. After
each of the 10 days, it progresses to be a little more challenging.

Keep in mind our body takes 4-6 weeks to start to hypertrophy (muscles
get bigger) and it only takes 2-3 weeks for atrophy (muscles get smaller) to
start.

After you have completed the 30 days of core strengthening take the
exercises from your program that were you liked best and continue. When
it comes to fitness and health consistency is king.

The last page of the program is a chart so you can check off each exercise
each day.

Note: As you are performing the exercises pain is to be respected. If any of

the exercises are painful modify them so they are not. If modifying does not
work then just skip that particular exercise.

If you have any questions feel free to direct them to:

[email protected]
Section 1

Days 1-10
Note: Before starting any exercise program we advise you to consult with your personal
physician or physical therapist to ensure you are safe to exercise.

Pelvic tilt- Lie on your back with your knees bent. Next, flatten your low back against the table
an hold. While performing the exercises you can feel a few inches to the side of your belly
button and you will feel the muscles contract.

Note: Make sure you don’t hold your breath or lift your head while performing this exercise

Perform: 1 set of 10 reps with 5-second holds

Pelvic tilt with march- While performing the pelvic tilt you will flatten your low back holding it in
this position. Remember to keep breathing. While holding this positions you will lift your foot
6-12 inches off the mat alternating left and right, essentially marching.

Perform: 2 sets of 15 reps with alternating feet (30 marches total)

Pelvic tilt with bent knee fallout- While performing a pelvic tilt, slowly lower one knee to the
side and return it to the original position. Repeat the motion with the other leg. Remember to
hold the tilt throughout this exercise but do not hold your breath. Bring the knee to the original
position as soon as you feel you are losing control of the pelvic tilt.

Perform: 2 sets of 10 reps with

alternating feet (20 fallouts
total for each set)
Bridge- While lying on your back, tighten your lower abdominals (small pelvic tilt), squeeze your
buttocks and then raise your buttocks off the floor/bed as creating a "bridge" with your body.
Hold briefly and then lower yourself.

Perform: 2 sets of 15 reps with 3-second holds each

Note: This contracts the hamstrings, glutes, and

erector spinae (muscles that attach on the back
portion of the core)

Hip abduction isometric- Put a belt around your knees. While lying on your back push into the
belt. (You are contracting the muscles without movement)

Perform: 1 set for 10 reps

with 5-second holds
Hip adduction isometric- Put a pillow or ball between your knees. While lying on your back
squeeze your knees together. (You are contracting the muscles without movement)

Perform: 1 set of 10 reps

with 5-second holds

Note: Pushing out

contracts your glutes which
are attached to the hip,
innominate (pelvis), and
sacrum (very low back).
Squeezing in contracts the
adductor magnus, longus,
and brevis which attaches
deep on the pubic bone.

Clam- While lying on your side with your knees bent, draw up the top knee while keeping your
feet together.

Note: Do not let your pelvis rollback during

the lifting movement. This targets the
gluteus medius and other smaller hip
external rotator muscles that connect to the
sacrum (very low back)

Perform: 2 sets of 10 reps

Modified Superman- Lie face down with arms by your side. Next, lift your upper body, lower
legs, thighs, and arms off the ground at the same time as shown. You can place a pillow under
your stomach for comfort.

Perform: 2 sets of 8 reps

Hip Extension in Standing- While standing, balance on one leg and move your other leg in a
backward direction. Do not swing the leg. Perform slow and controlled movements.

Keep your trunk stable and without arching your back during the movement.

Perform: 2 sets of 10 reps for each leg

Note: Use your arms for support if needed

for balance and safety. The leg that is
kicking uses the gluteus maximus while
the let that is planted must stabilize with
contraction of the gluteus medius.
Hip Abduction in Standing- While standing, raise your leg out to the side. Keep your knee
straight and maintain your toes pointed forward the entire time. Perform slow and controlled
movements.

Perform: 2 sets of 10
reps each leg

Note: Use your arms

for support if needed
for balance and safety.
The leg that is kicking
uses the gluteus
medius while the leg
that is planted must
stabilize with
contraction the
opposite gluteus
medius.

Hamstring Stretch- While lying down on your back, hook a towel or strap under your foot and
draw up your leg until a stretch is felt under your leg. For the leg you are stretching keep your
knee in a straightened position during the stretch.

Perform: 3 times for 30-second holds

each

Note: You should feel a gentle stretch.

The stretch might feel mildly
uncomfortable but do not stretch to the
point of pain.
Prayer stretch (child’s pose)- While in a hands and knees position, slowly lower your buttocks
towards your feet until a stretch is felt along your back and or buttocks.

Perform: 3 times for 30-second

holds each

Lumbar extension stretch- Start by standing and placing your hands on your hips. Lean back
to arch your back then return to starting position.

Perform: 2 sets 10 reps with no hold

Note: If you need help with balance lean your buttock

up to a countertop or the back of a chair for additional
stability.

Note: Starting a new program requires patience. Initial strength improvements are from
neurophysiological improvement which means the existing muscle becomes better at activating
but has not gotten any larger. After 4-6 weeks muscle starts to hypertrophy meaning they start
to get larger.

In other words, it takes time. Be consistent and you will make improvements.
Section 2

Days 11-20
Pelvic tilt with straight leg raise- While lying perform a pelvic tilt, raise your leg up with
maintaining a straight knee. Keep both knees straight the entire time. Make sure you do not hold
your breath and maintain the pelvic tilt throughout the exercise.

Perform: 2 sets of 10 reps

for each leg

Pelvic tilt with a modified dead bug- Perform pelvic tilt and maintain this position throughout
the exercise. Do not hold your breath. Lift 1 leg then return to the starting position, then reach
overhead. Switch sides and repeat.

Starting position

Maintain pelvic tilt

and lift one leg.
 Maintain pelvic tilt
and reach overhead
with one arm.

Perform:
2 sets of 10 reps

Hamstring curl on a ball- While laying on your back place your feet on a ball and slowly roll the
ball forward and back.

Perform: 2 minutes

Note: Faster is not better. Movements

should be performed with slow
thoughtful movement with control.
Bridge on a ball- While laying you back with the ball under your legs perform a bridge by lifting
your glutes off the floor. Maintain the elevated position for 5-10 seconds.

Perform: 2 sets of 10 rep with a 5 second

hold with each rep

Bridge with hip adduction isometric- Perform bridge by lifting the glutes off the floor while
squeezing a pillow or ball. Maintain the squeeze throughout the exercise.

Perform: 2 sets of 15 reps

Bridge with hip abduction isometric- Perform bridge by lifting the glutes off the floor while
pushing legs against a belt. Maintain the squeeze throughout the exercise.

Perform: 2 sets for 15 reps

Note: While performing bringing exercises you can perform

a glute squeeze or a gentle pelvic tilt for increased muscular
recruitment.

Modified plank- Perform a plank on your knees and elbows as shown and sustain the hold.

Perform: 3 sets of 20 seconds

Note: Only perform as long as

you can maintain a straight
back. Do not hold your breath
and do not let your hips sag.
Prone superman- While lying face down, slowly raise your arms and legs upward off the
ground. Then lower slowly back to the ground.

Perform: 2 sets of 8 reps

Note: The sets and reps are a suggestion.

Everyone is at a different level so you should
adapt to meet your needs. Do enough reps that
it is challenging but not so many that you
overdo it.

Standing hip abduction with band resistance- Tie a band around your ankles standing
upright slowly kick one leg out to the side then slowly return it to center. Alternate legs.

Perform: 2 sets of 10 reps

each leg

Note: Hold onto

something for balance as
needed.
Standing hip extension with band resistance- Tie and band around your ankles standing
upright slowly kick one leg out back then slowly return it to center. Alternate legs.

Perform: 2 sets of 10 reps each leg

Note: It is okay if your kick is small.

Make you have good controlled
movements without arching your
back but truly just extending your
leg backward.

Prone lumbar extension on elbows- Lying face down, slowly press up and prop yourself up on
your elbows.

Perform: 3 times for 30 seconds each

Side-lying quad stretch- While lying on your side reach back and hold your top foot and bend
your knee until a stretch is felt.

Perform: 3 times for 30 seconds each

Section 3

Days 21-30
Dead bug- While performing a pelvic tilt start with your knees and hips bent to 90 degrees. Do
not allow your spine to move.

Holding the pelvic tilt slowly straighten out one leg without touching the floor. At the same time
raise the opposite arm overhead. Alternate sides. Do not allow your spine to arch during this
movement. Do not hold your breath.

Perform: 2 sets of 10 reps each.

Note: This is an advanced exercise so modify as

needed. If you are unable to maintain the pelvic tilt
throughout the entire motion perform smaller motions
with the arms and legs.

If you continue to have difficulty maintain the pelvic tilt

then perform the modified dead bug in section 2.

Pelvic tilt with double leg lift- While lying on your back perform a pelvic tilt with your knees
bent and then raise up both feet. Use your stomach muscles to keep your spine from moving.

Perform: 2 sets of 8 reps with 3-second holds

Bird Dog- While on your hands and knees, brace with your abdominals (perform a gentle pelvic
tilt) and then slowly lift a leg and opposite arm upwards. Maintain a level and stable pelvis and
spine the entire time. Alternate sides after every repetition.

Perform: 2 sets of 10 reps

Note: You may want to perform this one the first

few times with someone watching your hips and
spine to make sure they are not moving much.
It is easy to feel like your hips are not moving at
all when in fact they are all over the place.

Quadruped hip abduction- Start in a hands and knees position and raise your leg out to the
side as shown. Maintain a straight upper and mid back.

Perform: 2 sets 10 reps

Plank- While lying face down, lift your body up on your elbows and toes. Try and maintain a
straight spine. Do not allow your hips or pelvis on either side to drop. Maintain pelvic neutral
position the entire time.

Perform: 3 set of 20
seconds

Modified Side Plank- While lying on your side with your knees bent, lift your body up on your
elbow and knees. Try and maintain a straight spine.

Perform: 2 sets
of 20-seconds

Wall slide squat- Start by standing up and leaning your low back up against an exercise ball on
a wall. Your feet should be spread apart about shoulder width apart.
Next, slowly bend your knees and lower your buttocks towards the floor.

Perform 2 sets of 10 reps

Squat with a chop- Start by holding a weight down by your knee while in a squat position as
shown. Next, return to a standing position as you raise the ball up and over the opposite
shoulder. Repeat on the other side. Make sure you keep your back straight throughout the
movement.

Perform 2 sets of 10 reps

Piriformis stretch- While lying on your back and leg crossed on top of your opposite knee, hold
your knee with your opposite hand and bring your knee up and over towards your opposite
shoulder for a stretch felt in the buttock.

Perform 3 times for 30-seconds each

Prone press up- Lying face down, slowly press up and arch your back using your arms.

Perform: 2 sets of 10 reps

Exercises 1 2 3 4 5 6 7 8 9 10

Pelvic Tilt

Pelvic Tilt w/ March

Pelvic Tilt w/ Fallout

Lower Trunk Rotations

Bridge

Hip Abduction Isometric

Hip Adduction Isometric

Clam

Modified Superman

Hip Extension In Standing

Hip Abduction In Standing

Hamstring Stretch

Prayer Stretch

Lumbar Extension Stretch

Exercises 11 12 13 14 15 16 17 18 19 20

Pelvic Tilt w/ SLR

Pelvic Tilt w/ Mod Dead Mug

Hamstring Curl On Ball

Bridge on Ball

Bridge w/ Adduction Iso

Bridge w/ Abduction Iso

Modified Plank

Prone Supermans

Standing Hip Abd w/ Band

Standing Hip Ext w/ Band

Seated Swiss Ball March

Prone Lumbar Extension

Side Lying Quad Stretch

Exercises 21 22 23 24 25 26 27 28 29 30

Dead Bug

Pelvic Tilt w/ Double Leg Lift

Hamstring Curl On Ball

Bridge w/ Hamstring Curl

Bird Dog

Quadruped Hip Abduction

Plank

Modified Side Plank

Wall Angels

Wall Slide Squat

Squat w/ A Chop

Piriformis Stretch

Prone Press Up