Core Strengthening Exercises

Core strengthening or core stability is the name given to the strengthening of the corset of muscles surrounding the back and abdomen.

Introduction to core strengthening

What are the core muscles and what is their purpose? A comprehensive strengthening program of the core muscles can be used for injury prevention, rehabilitation and sport performance enhancement.

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Contracting the core muscles

This is the first stage of core stability exercises and sets the stage for all subsequent strengthening techniques.  How do I know I am contracting them when performing the exercises?

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Beginners exercises

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Foot Lift

Core stability foot lift exercise.Lie flat on your back with your knees and hips bent up so there is a small space between the hollow of your back and the floor.

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Hip Flexion with knee extension

Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.

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Knee Extension

Core stability knee extension exercise.Lie flat on your back with your knees and hips bent up so there is a small space between the hollow of your back and the floor.

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Single leg Fall-out

Core stability single leg fall exercise.Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.

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Toe Pointing

Core stability toe pointing exercise.While sitting on the mat stabilize yourself with your arms out behind you, hands on the floor

 

Intermediate exercises

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The Bridge

Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.

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The Clam

The side-lying clam exercise strengthens the hip abductors such as gluteus medius. It is commonly used in rehabilitation of lower back pain and hip injuries

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Hip Flexion

Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.

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Prone Straight Leg Raise

This is another exercise that is carried out on your front and is aimed to stress the posterior (back) muscles,

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Single Leg Stretch

Core stability single leg stretch exercise.This exercise tests you hand foot coordination while testing your core with movements in opposite directions.

Advanced exercises

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Front Crawl

Core stability front crawl exercise.This exercise specifically works the posterior muscles such as the Latissimus dorsi and gluteals to help align the body correctly.

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The Plank

Core stability exercise the plank.This is a highly challenging exercise that should only be attempted after achieving the initial plank exercise.

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The Plank Progression

Core stability exercise the plank progressed.plank-progressionThis is a highly challenging exercise that should only be attempted after achieving the initial plank exercise

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Side Kicks Advanced

Core stability exercise advanced side kick.This is a superb exercise for challenging your balance and core whilst on your side