Core Training Exercises
Core training exercises help to build muscle strength and reduce the risk of injury, and are also essential for rehabilitating muscles after injury.
Below are a list of sample exercises.
Please not that it is essential that you get the advice of a professional physiotherapist or qualified fitness trainer, before undertaking any exercise programme.
Should you have a medical condition, are pregnant, or are starting out exercising after a period of inactivity, we also recommend you consult your physician.
Calf Raise
Main muscles worked: calf (gastroc)
- Stand on the Gyroboard with heels over edge and toes on board.
- Rise up on toes slowly.
- Lower heels back down over the edge slowly.
- Repeat steps 2-3 for desired amount of reps.
Ankle Rocker
Main muscles worked: ankle stabilizers
- Stand on the Gyroboard with feet across board.
- Rock backwards and forwards.
Press Ups
Main muscles worked: abs, triceps, serratus anterior
- Lie face down with arms on the Gyroboard in press-up position.
- Raise and lower body slowly, keeping torso and legs straight.
- Repeat for desired amount of reps.
Squat
Main muscles worked: abdominals, quads
- Stand on the Gyroboard with feet shoulder width apart, hands in front.
- Slowly lower body by bending knees and hips, until thighs are parallel with floor.
- Keep knees behind toes.
Hammer Squat
Main muscles worked: abdominals, quads
- Stand at one side of the Gyroboard, facing away.
- Place one leg behind, resting foot on the Gyroboard.
- Bend front leg and lower body, whilst bracing abdominals and keeping back straight.
Please do keep in mind that all prehabiliation and rehabilitation exercise programmes should only be started after a personal consultation with a qualified professional. The information on this website will never replace an actual physical assessment of any injury or fitness ability.
