EXERCISE - CORE STABILITY
Stage Three – Dynamic Movement
During day to day activity we use dynamic movements,
e.g. lifting groceries or running after children. So
now that we have mastered the simple core exercises,
we can progress to achieving stability during more functional
movements.
The Lunge
- Stand with feet hip width apart in front of a mirror
- Ensure your lumbar spine is in neutral and your
back is tall with your shoulders back and head up
- Lunge forward and bend your knee about halfway
down
- Ensure that your front knee is in line with your
toes; your hips are level, your back is upright with
your lumbar spine in the neutral position.
- Push back up to the starting position by first
pushing down into the floor with your front foot.
Use only the leg muscles. Ensure you back remains
totally still and hips level throughout the return.
Avoid:
- Lunging too far forward so that you knee is further
forward than your ankle. Maximum 90 degrees between
lower leg and thigh.
- Initiating the up movement by pulling your head
and shoulders back first. rform the movement up and
down.
3 Sets; 10 Repetitions per set on each leg.
The Press Up
- Start from your knees, place your hands slightly
wider than your shoulders, with your chin in front
of your hands and head looking slightly down.
- Lift your hips to form a straight line with your
entire body from your knees to your head. Ensure your
lumbar spine is in neutral
- Bending your arms, slowly lower your body down
all the way to the floor. Keep your head still throughout.
- Push up, by pressing down into the floor with your
hands. Your back should remain still, straight and
your lumbar spine in neutral throughout.
3 Sets; 10 Repetitions per set.
These core stablility exercises should remain a part
of any workout routine. During weight training, use
core stability to ensure that muscle groups are working
together and the back is supported.
I notice even during walking, that by using the abdominal
hollowing, it tilts the spine into a better position,
moving the walking movement emphasis back to the legs,
away from the pelvis and spine.
Pilates
Pilates is a total body strengthening program designed
around the core and is suited to all age groups and
fitness levels.
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NEXT: The Muscle
Building Benefits of Weight Training Exercise
Exercise Index | Benefits
| Body Type | Guidelines
| Personality | Aerobic
| Anaerobic | Compound
| Fat Burning | Body Shaping
| The Core | Weight Training
| Stretching | Troubleshooting
| Cooldown
|
