EXERCISE - CORE STABILITY
The "Core" Stage Two – Static Movement
The next two exercises are examples of learning to
keep the spine in a state of neutral, controlled static
contraction, whilst moving other parts of the body.
Lying Leg Lift Stabilisation
- Lie on your back with your knees bent up, feet
flat on the floor
Ensure your back is in neutral and place your hands
on your hips for biofeedback
- Breathe in and relax
- Breathe out and, as you do so, perform the abdominal
hollowing or zipping-up action
- Slowly slide your left leg out along the floor
until it is straight and then slide it back
- Keep the lumbar spine in the neutral position as
the legs move.
If your back or pelvis moved, you did not achieve
the correct stability
3 Sets; 10 Repetitions per set on each leg.
Progressions: Do the same exercise with knee
lifts up and knee drops out to the side.
The Waiter's Bow
- Stand up with good posture, knees soft, lumbar
spine in neutral, head up and shoulders back and relaxed
- Breathe in and relax
- Breathe out and as you do so perform the abdominal
hollowing action
- Keeping the tension, slowly lean forward from the
hips 20° and pause, like a waiter's bow, keeping
your back completely straight.
- Hold for 10 seconds - check your TA and MF are
contracted, supporting the correct position
- Keeping the tension and the alignment, slowly return
to your start position
1 Set; 10 Repetitions.
NB: Be very careful of this exercise if you have previously
had lower back injury. You must be vigilant on maintaining
core contraction throughout the movement.
NEXT: The Core Workout
Stage Three – Dynamic Movement
Exercise Index | Benefits
| Body Type | Guidelines
| Personality | Aerobic
| Anaerobic | Compound
| Fat Burning | Body Shaping
| The Core | Weight Training
| Stretching | Troubleshooting
| Cooldown
|
