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Core Stability Exercises
"Perform Core Stability Exercises correctly using the detailed instructions and images below"
It's important to develop core stability before developing core strength. Incorporate the following exercises in your routine.
Core Stability Exercises |
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Marching
Preparation :- Lie down on your back or face up, bend your knees, feet flat on the ground and pointing straight ahead.
- Rest your arms on your sides with palms down.
- Draw in your belly button and maintain this throughout the exercise.
- Lift one foot off the floor, keeping your knees bent, your bending only at the hip.
- Only lift as far as you can maintain control and maintain the drawing in of the belly button.
- Hold for 2 second and slowly lower.
- Repeat on opposite side.
Bridge
Preparation :
- Lie down on your back or face up, bend your knees, feet flat on the ground and pointing straight ahead.
- Rest your arms on your sides with palms down.
- Draw in your belly button and maintain this throughout the exercise.
- Contract your glutes and lift your hip off the ground until your hip, knees and shoulders are in line with each other.
- Hold for 2 seconds and slowly lower back down and repeat.
Plank
Preparation :
- Lie face down on the floor, and rest on your forearms, feet together.
- Draw in your belly button in and rise off the floor resting on your forearms.
- Hold for as long as you can while keeping the belly button drawn in.
- Repeat only 2 - 5 times.
Cobra
Preparation :
- Lie face down on a stability ball and your feet against a wall.
- Cross your arms on your chest.
- Draw in your belly belly button and contract your glutes.
- Pinch your shoulder blades together and lift your chest off the ball.
- Hold for 2 seconds and slowly lower and repeat.
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