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Physiotherapist Ariane McCormack
Updated 6-6-25
How Often
Complete once per day
Additional Notes
  • Please do once a day. We don't have the video of the holding a table top position for 5 - 10 seconds. You could repeat this 5-10 times.
1Cat-Cow
2 sets of 10 reps
  • Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
  • Allow your stomach to slowly drop down.
  • Hold this position.
  • Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
  • Hold this position and repeat.
Ariane McCormack Peak Physio

Finish hold core at middle with engagement of side core hold for a second or two.

2Toe Taps
2 sets of 20 reps
  • Begin by laying on your back with knees bent.
  • Engage your abdominal muscles by drawing the belly button towards the spine.
  • Keep the arms relaxed by your side.
  • Bring one leg up into tabletop position and slowly lower it back down to the floor.
  • Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.
Ariane McCormack Peak Physio

Sow

3Side Plank [Kneeling]
2 sets of 10 reps
  • Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
  • Bend the knees so the heels are in line with the buttocks.
  • Place the hand onto the hip or extend the arm to the roof.
  • With the weight in the knees and the elbow, lift the hips towards the roof.
  • Ensure the buttocks moves forwards and doesn’t arch out from the lower back.