Core strength is essential during cancer recovery. A stronger core supports your spine, improves posture, makes daily activities easier, and can reduce fatigue.
It is recommended to train your core at least 2 times per week, using:
- 2 sets of 8–15 repetitions or 20–40 seconds holds, at a moderate intensity (you feel effort, but can still breathe and keep good form)
- A combination of front, side, and back core exercises
- Movements that feel stable and controlled, not painful or forced
Always start with a short warm-up (for example, 5–10 minutes of walking or gentle mobility) and stop if you feel dizziness, sharp pain, or unusual shortness of breath. If you are unsure whether an exercise is safe for you, ask your healthcare team or physiotherapist.
Front Plank on Forearm
The front plank on forearms is a classic core exercise that targets your deep abdominal muscles and helps stabilise your spine.
How to include it in your session
- Hold the plank for 10–20 seconds, repeat 2–3 times.
- Gradually increase the hold time as you feel stronger, up to 30–40 seconds.
Tips and modifications
- Keep your body in a straight line from head to heels; avoid letting your hips sag or lift too high.
- If a full plank is too challenging, drop your knees to the floor while keeping your core engaged.
- Focus on steady breathing instead of holding your breath.
Side Plank on Forearm
The side plank strengthens the muscles along the side of your trunk (obliques) and improves stability around your hips and lower back.
How to include it in your session
- Hold for 10–20 seconds per side, repeat 2–3 times.
- Start with the easier side and make sure both sides feel balanced over time.
Tips and modifications
- Keep your elbow under your shoulder and your body in a straight line.
- For a gentler option, bend the bottom knee and keep it on the floor while lifting your hips.
- Avoid collapsing at the shoulder; gently push the floor away through your forearm.
Static Beast
Static beast is a low, hovering quadruped hold that challenges the core, shoulders, and hips all at once.
How to include it in your session
- From hands-and-knees, lift your knees a few centimetres off the floor and hold for 10–20 seconds, repeat 2–3 times.
Tips and modifications
- Keep your back flat and your knees under your hips, hands under shoulders.
- If this is too intense, practise holding the position with knees on the floor first, focusing on core tension.
- Think of pulling your belly gently up towards your spine without holding your breath.
Static Crab
The static crab works the back of your body — glutes, shoulders, and posterior core — while opening up the chest.
How to include it in your session
- Hold the position for 10–20 seconds, repeat 2–3 times.
Tips and modifications
- Place your hands behind you with fingers pointing slightly out or forward, depending on comfort.
- Lift your hips gently without forcing; only go as high as feels stable.
- If you experience wrist discomfort, try placing your hands on a small incline (like a step or low bench).
Bird Dog
Bird dog is a spine-friendly exercise that builds core strength and coordination by moving opposite arm and leg.
How to include it in your session
- From hands-and-knees, extend opposite arm and leg.
- Hold for 3–5 seconds, then switch sides.
- Perform 8–10 repetitions per side, 2–3 sets.
Tips and modifications
- Keep your hips level; avoid rotating your pelvis as you lift your leg.
- If balancing is hard, start by moving only your arm or only your leg, then progress to both.
- Move slowly and keep your eyes on a spot on the floor to help with stability.
Reverse Plank
The reverse plank strengthens the backline of your body — glutes, hamstrings, and the back of your core — and encourages an open chest posture.
How to include it in your session
- Hold the position for 10–20 seconds, repeat 2–3 times.
Tips and modifications
- Sit with legs straight, hands behind you, then lift your hips.
- If this is too challenging, try a bent-knee reverse tabletop instead (knees bent, feet flat).
- Keep your gaze slightly forward or up without dropping your head backwards too far.
Dead Bug
Dead bug is an excellent lying exercise for safely engaging the deep core muscles without stressing the spine.
How to include it in your session
- Lie on your back with arms up and knees bent to 90°.
- Lower opposite arm and leg towards the floor while keeping your back gently pressed down.
- Perform 8–12 slow repetitions per side, 2–3 sets.
Tips and modifications
- If your lower back lifts off the floor, reduce the range of motion.
- Start with just the legs or just the arms, then progress to both.
- Move slowly and focus on control rather than speed.
Static Beast Shoulder Taps
This variation of static beast adds alternating shoulder taps to challenge your anti-rotation core strength and balance.
How to include it in your session
- Hold the hovering quadruped position and gently tap one shoulder with the opposite hand.
- Aim for 8–10 taps per side, 2–3 sets.
Tips and modifications
- Keep your hips as still as possible; think “quiet” movement.
- If this is too challenging, perform shoulder taps from a normal hands-and-knees position.
- Shorten the hold or take more rest if you feel your form breaking down.
Forearm Plank – Open and Close Legs
This dynamic plank adds leg movements (open and close, like small jumps or steps) to increase the challenge for your core and hips.
How to include it in your session
- Start in a forearm plank and move your legs gently wider and back together.
- Perform 10–16 controlled repetitions, 2–3 sets.
Tips and modifications
- You can step your feet out and in instead of jumping if impact is uncomfortable.
- Keep your hips steady and avoid bouncing your upper body.
- If this is too intense, return to a simple front plank hold.
Mountain Climber
Mountain climbers are a more dynamic core exercise that also raises your heart rate slightly.
How to include it in your session
- From a high plank, alternately drive your knees towards your chest.
- Start with 10–20 slow repetitions per side, 2–3 sets.
Tips and modifications
- Keep your shoulders over your wrists and your body in a straight line.
- Move at a controlled, steady pace, especially during or after treatment.
- If being on the floor is uncomfortable, you can do a similar movement with your hands on a table or wall.
Plank Cross-Knee Alternation
This exercise combines a plank with a cross-body knee drive to work the obliques and deep core muscles.
How to include it in your session
- From a high plank, bring one knee towards the opposite elbow, then switch sides.
- Perform 8–12 repetitions per side, 2–3 sets.
Tips and modifications
- Move slowly and avoid letting your hips swing side to side.
- If a full plank is too demanding, try this with your hands elevated on a bench or step.
- Focus on exhaling gently as your knee comes across your body.
Bear Squat
Bear squats start from a quadruped or “beast” position and shift your hips back and forward, training the core, shoulders, and hips.
How to include it in your session
- From a hovering quadruped, push your hips back and then return to the starting position.
- Perform 8–12 repetitions, 2–3 sets.
Tips and modifications
- Keep your knees fairly close to the ground but don’t force the depth.
- If needed, keep your knees on the floor to make the movement easier.
- Move with control, feeling the weight shift through your hands and feet.
Travelling Beast
Travelling beast is a crawling pattern that trains core stability, coordination, and shoulder strength.
How to include it in your session
- From the beast position (knees hovering), move forward or backward using small, controlled steps.
- Travel for 6–10 steps, rest, and repeat 2–3 times.
Tips and modifications
- Keep your hips low and your back flat, like a tabletop.
- Shorten the distance or take more breaks if you feel fatigued.
- You can first practise slow crawling with knees on the floor before lifting them.
Travelling Crab
Travelling crab works the backside of your body and challenges coordination as you move in a seated, lifted position.
How to include it in your session
- From the crab position (hips up, hands behind you), walk your hands and feet forward or backward.
- Travel for 6–10 steps, rest, repeat 2–3 times.
Tips and modifications
- Take small steps and avoid locking your elbows.
- If wrist discomfort appears, limit the duration or try the static crab hold instead.
- Focus on lifting your chest and gently squeezing your shoulder blades together.
Standing Pallof Press
The standing Pallof press is an anti-rotation exercise that teaches your core to resist twisting, which is important for everyday tasks like carrying bags or turning.
How to include it in your session
- Attach a band or cable at chest height, stand side-on to the anchor, and press the handle straight out in front of your chest.
- Hold for 2–3 seconds before bringing it back.
- Perform 8–12 repetitions per side, 2–3 sets.
Tips and modifications
- Keep your knees slightly bent and feet about hip-width apart.
- Choose a light to moderate resistance that allows you to stay stable.
- Focus on keeping your torso facing forward, not letting the band pull you towards the anchor.
General Safety Tips for Core Training During Cancer Recovery
- Prioritise quality over quantity — fewer repetitions with good form are better than many with poor control.
- Adjust the difficulty day by day; treatment side effects and fatigue can change how you feel.
- Avoid holding your breath; try to exhale during effort and inhale during the easier part.
- Stop immediately if you feel sharp pain, strong nausea, dizziness, or chest discomfort.
- If you have had abdominal or pelvic surgery, or if you are unsure about any exercise, consult your healthcare team before starting or progressing.
