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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.

Use the filters on the left for beginners, intermediate and advanced core strengthening exercises. The exercises MUST be done whilst correctly contracting the core muscles. Core strengthening exercises can help prevent and cure back pain as well as improve sporting performance. See introduction to core strengthening for a more detailed explanation of the benefits and muscles involved.

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Beginner
Intermediate
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Abduction

Core stability abduction exercise.Lie on your side resting your head on your hand/arm. Stabilize yourself with your upper hand on the mat in front of you.Keep both legs straight and together, one on top of the other.

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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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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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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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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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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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Side Kicks Advanced

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

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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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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.

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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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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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Toe Pointing

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

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Advanced
Beginner
Intermediate