Physiotherapy strength exercise guide
This programme offers exercises to aid your fitness and wellbeing. It is provided by KMPT Physiotherapists. As we have not met you or assessed your personal fitness level and risk factors, please ensure that you check with your doctor or medical professional to complete the ‘fitness to exercise’ assessment form prior to starting this exercise routine.
- Publication date:
- 01 April 2020
- Date range:
- April 2020 - April 2021
Introduction
Hand plank and bridges
Hand plank
Target: strengthen core
Prop yourself on hands and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe.
Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.
Tips:
- Don't allow your lower back to sink during the exercise.
- You should be looking at the floor.
Bridges
Target: firm bum
Lie on your back with your knees bent and heels close to your bottom.
Your feet should be shoulder-width apart and flat on the floor.
Raise your hips up to create a straight line from knees to shoulders. As you come up, tighten your
abdominal and buttock muscles.
Do two sets of 15 to 20 reps.