HOME
SHOP
 
AGING
ANTIAGING
WELLNESS
DIET & WEIGHT
EXERCISE
PRODUCTS
TREATMENTS
EYESIGHT
HEARING
DENTISTRY
A-W FOR MEN
RESEARCH
LATEST NEWS
RESOURCE LINKS
Sitemap

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

 
Bookmark and Share

GET LATEST ANTIAGING
PRODUCT NEWS & REVIEWS

Email:
Name:

Core Secrets
Guthy Renker Corporation
 
Articles Archive Blog Forum Shopping Catalogue Site Map Contact Us Antiaging Wellness Latest News Antiaging Article Index Antiaging Wellness Blog Antiaging Wellness Forum Shop For Antiaging & Wellness Products Antiaging Wellness Site Support