These exercises are more advanced core strengthening exercises. They require a higher level of strength in order to perform them with the correct technique.
Front Crawl
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This exercise specifically works the posterior muscles such as the Latissimus dorsi and gluteals to help align the body correctly. Try and keep your back as straight as possible- watch out for over-arching as you lift your leg above the ground.
- Lie on your front with your forehead resting on a pillow
- Place a pillow under your stomach if this is uncomfortable
- Your arms should be directly pointing away from your feet on either side of your head
- Inhale and set your core muscles
- Contract the buttocks (gluteal) muscles
- As you exhale, lift one leg off the ground a few inches, making sure that your knee is straight and your toes are pointing away from your body
- At the same time lift the opposite arm so that it hovers about 3 inches off the ground
- Hold for a breath and as you exhale float the leg and arm down and repeat with the opposite side
- Repeat 5-10 times
The Plank
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- Start in a push-up position and raise yourself so that your elbows are completely straight
- Your hands should be facing directly forwards and you should be up on your toes
- Your back should not be arched in any way. Inhale and engage your core
- As you exhale, float one leg upwards so that it is in line with your back
- Your toes on the raised leg should be pointing away from you and you should be in a position so that the back of your body represents a plank
- Do not arch your back
- You should feel your gluteal muscles kick in rather than putting a strain on your back
- Return the leg to the start position after one breath and repeat with the opposite leg
- Repeat 5-10 times each leg
The Plank Progression
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This is a highly challenging exercise that should only be attempted after achieving the initial plank exercise
- Start in a push-up position and raise yourself so that your elbows are completely straight
- Your hands should be facing directly forwards and you should be up on your toes
- Inhale and engage your core
- As you exhale float one leg upwards so that it is in line with your back
- Your toes on the raised leg should be pointing away from you and you should be in a position so that the back of your body represents a plank
- Now raise your opposite arm up and point your fingers away from the body
- Hold for a breath and return to the start position
- Repeat with the opposite leg and arm
- Repeat 5-10 times on each side
- Focus on your core muscles to maintain a static posture
Side Kicks Advanced
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This is a superb exercise for challenging your balance and core whilst on your side.
- Lie on your side resting your head on your arm/hand
- Stabilize yourself with your upper hand on the mat in front of you
- Position your legs at about 45 degrees to the rest of your body
- You can bend the lower one to help support you
- Inhale and as you exhale engage your core muscles
- Now float your upper leg upwards and while keeping your leg straight, kick it out in front of you slowly
- You can gradually increase the speed as your control improves
- Take the leg out as far as is comfortable
- You should feel this extremely challenging on your balance
Pointers:
- Make sure you keep your back aligned throughout the exercise
- Avoid rocking back and forth. If it is too difficult only take the upper leg out a small distance
- To make this exercise more difficult place your upper hand on your waist