Core stability exercises, also known as deep muscle exercises or general stability training, strengthen the torso muscle corset, that is the parts of the muscles that control all human movements. Systematic strengthening with core stability exercises will support rehabilitation, increase strength and improve physical fitness.

Core stabilityare exercises that are practically always performed with problems with posture defects. They engage the center of the body, all the muscles that stabilize the pelvis, i.e. help maintain the correct body position.

Here are some simple core stability exercises that you can do yourself at home. The exercises require body awareness and proper technique of execution:

Core stability - exercise 1

Lie down on your stomach, forearms and hands resting on the ground, close to the body. We relax the buttocks, pull the pelvis underneath us, the most important thing: try to make space under the navel, imagining that we have a strawberry under the navel that we do not want to crush. In this way, we engage the transverse abdominal muscles and the torso.

For the advanced: by holding this position, try to lift the whole body, keeping it parallel to the ground.

Core stability - exercise 2

Side support on the forearm. The whole body is in one line, neither forward, nor down or up. Legs resting on one another. We hold for a few seconds in this setting. We work on both sides.

Core stability - exercise 3

Lying on your back, legs bent at right angles at the knees and hips (as if you put your legs on a chair), hands behind your head. The head does not move, but rests on the hands. We make a slight bend of the torso towards the knees, the so-called "small crunches". We try to "stick" to the ground with the lumbar section as much as possible.

See also:

  • Exercises for the lumbar spine
  • How to exercise the pelvic floor muscles?

Core stability - exercise 4

Stretching the knee flexors. These muscles are most often very contracted. Lying on your back by the door frame. We put one leg on the door frame. We try to straighten it in the knee as much as possible. The hips must be close to the ground. Secondleg is straight on the floor. We endure at least 10 seconds. Remember that we can't feel pain, only pulling.

Core stability - exercise 5

Kneel on one leg. The foot of the other leg rests on the ground in front. Body upright. We push the pelvis forward as much as possible. We should feel the stretch in the front of the groin. We endure a minimum of 10 seconds.

See also: Exercises for the deep abdominal muscles

Core stability - exercise 6

Aligning the body with the axis. We stand in front of the mirror. We can draw points on the chin, sternum, navel, and the pubic symphysis with a washable crayon. We look in the mirror and check whether the marked points are in the axis. If not, try to move the body in such a way as to create a straight line.

Core stability - exercise 7

Positioning the head vertically. We "draw" a line with our fingers from the "top" of the ears to the top of the head. We press this point several times to feel it better. We imagine that from this point a string comes out that hangs our head. The head then stretches out and the whole body straightens.

Remember that other exercises, especially asymmetrical ones, should not be performed on your own, because you can harm yourself. Only general development exercises, core stability and stretching exercises can be done independently. In cases of scoliosis or other problems with the spine, the therapist determines what the deficits and needs are and then recommends specific exercises.

Do you want to lose weight additionally? Try this workout!

Watch an intense cardio training with core stability elements prepared by trainer Monika Le Felic. It is perfect for people who want to strengthen their deep torso muscles and burn fat at the same time.

See the video on how to perform each exercise. You can find the training plan under the video.

Training plan:

  1. warm-up - 5 minutes jog,
  2. wide-narrow squat with jump,
  3. jump squat,
  4. windmill - side plank with dynamic change of sides - side plank,
  5. squat with a pulse 3 x, once for the right leg, once for the left - step squat 3 x pulse,
  6. jackets,
  7. pocket knife - pulling the legs to the chest.
Level of advancementExercise durationLength of the interval between exercisesHow many rounds
130 s10 s3
240 s10 s3
345 s15 s4

Category:

ABC of exercises