Here we are at Body Works Sports Physiotherapy with Holly as our model, and we’re going to look at a simple progression to knee fall-outs for core strengthening.

We’ve shown you in the last video how to work on breathing and how to coordinate that with your deep transverses abdominis muscle, or deep stabilizing muscle in your abdomen.

Now I want to work adding a bit of movement to that; so work on building progressive movement once we’ve got that deep muscle system working better. In this case one of the first exercises we start with are called knee fall outs.

Progression to Knee Fall Outs

Work on the same sequence of breathing into your lateral rib cage.
As you breathe out, soften the rib cage and engage that deep muscle, then let one knee fall out towards the side. The other knee stays neutral.
Breathe in, maintain it there
As you breathe out, soften your rib cage, engage your core muscle and bring your knee back in towards mid line.
Now work on the other side
Breathing into the rib cage
As you breathe out, soften through the rib cage, let that right knee fall out to the side
Breathing in, maintain, and as you breathe out, soften your rib cage, engage your core and bring the inner thigh back in so that the knee lines up.