At Enhance, we focus on core muscle training as an integral part of any rehabilitation. What Is the Core? Your core includes more than just your abs. It’s a group of muscles that stabilize and support your spine, pelvis, and ribcage. *Key core muscles: Rectus abdominis Obliques (internal + external) Transverse abdominis (deep core) Erector spinae (lower back) Multifidus (deep spinal muscles) Pelvic floor Diaphragm Glutes (important stabilizers) * Why Train the Core? A strong core helps: Improve posture Prevent lower-back pain Increase overall strength Improve balance and athletic performance *Enhance daily movements (lifting, standing, walking, sitting) Effective Core Workout Routine (Beginner → Advanced) Beginner (3× per week) 1. Dead Bug — 3×10/side Builds deep core stability. 2. Bird Dog — 3×10/side Improves spinal control and balance. 3. Plank — 3×20–30 sec Focus: keep ribs down, squeeze glutes. 4. Glute Bridge — 3×15 Strengthens glutes + posterior chain. Intermediate 1. Plank with Leg Lift — 3×10/side 2. Side Plank — 3×20–30 sec/side 3. Hollow Body Hold — 3×20–30 sec 4. Hip Hinge / Good Mornings — 3×12 Advanced 1. Hanging Leg Raises — 3×10–12 2. Ab-Wheel Rollouts — 3×8–12 3. Copenhagen Plank — 3×10–20 sec/side 4. Weighted Planks — 3×20–40 sec * Form Tips Don’t hold your breath — use diaphragmatic breathing Keep ribs down and pelvis neutral Quality over quantity (avoid saggy or high hips in planks) Train core both statically (planks) and dynamically (leg raises, twists) However these are just a guideline and the plan and progression of exercises may vary depending on the condition of each individual, especially if you are recovering from an injury!! Want a personalized plan? Reach out to us via email, phone or even DM us.