Core Stability Exercises

It's important to develop core stability before developing core strength. Incorporate the following exercises in your routine.

Marching

• 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.

back to top

• 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.

• 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.

• 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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