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Core training exercises for stability: Part 1

Core stability refers to a person’s ability to stabilize their core. The core muscles include; Transverse abdominus, multifidius, and pelvic floor. Lack of strength in the deep core musculature creates a decrease in power, a loss of technique, and the possibility of injury.

Our core is the base that we work from, with the intent of creating movement and power around a stable object. The problem is that the spine doesn’t stabilize itself – it takes effort especially under movement, which is more difficult to control when speed and power is required.

Luckily, you don’t need any fancy equipment to improve your core. Here are some simple exercises which you can perform in the comfort of your own home:

 

Reverse Curls/Crunches

  • Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
  • Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
  • While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
  • Hold the contraction for a second and move your legs back to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

 

 

Bicycle Curls/Crunches

  • Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
  • Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
  • Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
  • Go back to the initial position as you breathe in.
  • Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
  • Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

 

Hip Curls

  • Lay flat on the floor with your knees bent and feet flat on the floor. This will be your starting position.
  • With your shoulders flat against the ground, rotate your hips to the right so your bent knees go towards the floor.
  • Hold at the bottom of the movement for a five second count and then rotate the hips left to bring your legs back to the starting position.
  • Repeat the same movement to the left.
  • Alternate from right to left and repeat for repetitions.