Exercises for Core Stability

Core Stability Exercises Russian Twist

People often assume your “core” is another name for your abdominal muscles, but it is so much more than that. Your core is made up of multiple muscle groups — abdominals, hips, glutes, and pelvic floor. These muscles working together form your powerhouse and facilitate most, if not all, of your movement. To train your core to work more effectively and efficiently, you need to work all of the muscles involved to build a strong foundation. Below are three simple exercises you can add to your routine to strengthen and stabilize your body’s core powerhouse.

  •  Planks
    • Start by lying down on your stomach.
    • Bend your arms at a 90-degree angle with your elbows directly under your shoulders.
    • Push your body up using your forearms so that you’re resting on your elbows and toes.
      • If this is too intense you can drop to your knees.
    • Keep your body flat and straight.
    • Keep your core tight throughout the exercise.
    • Hold this position for 30 seconds, rest, and repeat three times.

 

  • Dead Bug
    • Start lying on your back with your hands pressing into the wall  above your head.
    • Bend your knees to 90 degrees and lift your legs so your thighs are perpendicular to the floor.
    • Brace your abs to flatten your back to the floor.
      • You shouldn’t be able to place a hand under your back. Hold this position for the entire exercise.
    • Exhale and simultaneously lower your left leg down until your lower back starts to arch.
    • Slowly return to starting position while inhaling.
    • Repeat on the other side.
    • Complete 8 reps on each side.

 

  • Bird Dog
    • Start on the floor with your hands under your shoulders and knees under your hips.
    • Keep head, neck, and back straight.
    • Bring your right arm forward and kick your left leg back until it’s straight and in line with your torso.
    • Return to the starting position.
    • Repeat on the other side.
    • You can modify this movement in multiple ways.
      • Push against a yoga ball and only move your arms.
      • Perform the movement on your toes.
    • Hold each position for 10 seconds and repeat 8 reps per side.

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1Comment
  • Jerlene smith
    Posted at 14:50h, 02 November Reply

    Your treatments a while ago have been a tremendous help for me. I am continuing the foam roller use and these exercises will be helpful as well. Thanks so very much.

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