Core Stability Exercises
Static Floor Exercises
The plank
Hold a straight body position, supported on elbows
and toes. Brace the abdominals and set the low back in
the neutral position. Hold this position for an
increasing length of time up to a maximum of one minute.
Perform two to three sets.
Side Plank
Lie on one side, ensuring the top hip is above the
bottom hip. Push up until there is a straight bodyline
through feet, hips and head. Keep the elbow under the
shoulder. Lower under control and repeat on opposite
side. Hold this position for an increasing length of
time up to a maximum of one minute. Perform two to three
sets.
The Gluteal bridge
Lie on the floor with your knees bent. Squeeze your
gluteals and then push your hips up until there is a
straight line through knee and hip to upper body.
Shoulders remain on the floor. Beware of rising too high
or of flaring the ribs, which pushes the back into
hyperextension. Hold this position for an increasing
length of time up to a maximum of one minute. Perform
two to three sets.
Birddog or Superman
Start with hands below shoulders and knees below
hips. Set your low back into neutral and brace your
abdominals slightly. Slowly slide back one leg and slide
forward the opposite arm. Ensure that the back does not
slip into extension, and that the shoulders and pelvis
do not tilt sideways. Hold for up to a maximum of 20
seconds. Slowly bring your leg and arm back and swap
sides. Perform 5 to 10 sets.
Dynamic Floor Exercises
Straight leg raise
Lie on your back with knees bent. Set your lumbar
spine in neutral and brace the abdominals. Lift one leg
up straight in the air and ensure your back does not
move. Lift the other leg up keeping your back in place.
Keeping one leg in the air, slowly lower the other down
to the floor. Only go as far as you can until you feel
the lumbar spine start to move. Placing your fingers
under your back will help you to gauge when this
happens. Keep bracing the abdominals and then lift the
leg slowly back up. Repeat with the other leg. Perform 2
to 3 sets of 5 to 10 repetitions, alternating legs
Oblique Crunch
Lie on your back with right ankle resting on left
knee. Right arm is placed on the floor out to the side.
Keeping the right shoulder down, curl the left shoulder
up to the right knee. Crunch at the top and return
slowly, under control. Avoid 'head nodding' during the
movement: keep head off the floor and look forward
throughout. Perform 2 to 3 sets of 15 to 30 repetitions
on each side in turn.
Side lying hip abduction
Lie on your side and set pelvis so your top hip is
stacked above lower hip. Roll shoulders forward a little
and brace the abdominals to control pelvic position.
Lift the top leg slowly up and down, without hitching at
the hip. Perform 2 to 3 sets of 20 to 30 repetitions on
each side in turn
Lying windscreen wipers
Lie on your back with arms out to the sides. Lift
legs straight up in the air until the hip is at 90
degrees. Set the lumbar spine in neutral and aim to keep
it set throughout. Keeping legs straight and maintaining
hip angle, move the legs to one side, controlling any
movement in the trunk. Go as far as you can in control,
keeping your upper back and shoulders on the floor.
Bring the legs to a halt, pull them back up to the start
position and then over to the other side, under control.
The slow side-to-side movement is like a 'windscreen
wiper' arc. Perform 2 to 3 sets of 5 to 10 repetitions
Static Swiss Ball Exercises
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Swiss ball
Anti burst gyms balls - 55cm, 65cm and 75cm
in diameter. Ideal for a range of core
strengthening exercises.
Select this link to order your Swiss ball. |
Sit and leg lift
Sit on a Swiss ball with hips on the top of the ball
and feet hip-width apart. Ensure the size of ball is
correct, so that knees are level with hips and at 90
degrees in sitting. Relax and find a neutral lumbar
spine position. Set this position by lightly bracing
your abdominal muscles. Think about good upper back and
shoulder posture as you sit (stomach in, chest lifted,
shoulders low and relaxed). It is important to hold an
upright sitting position - not leaning forward or back.
Once you are set, carefully lift one foot a few
centimetres off the floor. Maintain your balance, lumbar
and pelvic alignments as you hold the position on one
leg. Hold for a count of 5 to 10. Perform 5 repetitions
each side
Supine Bridge
Lie on your back with heels on the top of the Swiss
ball, hip-width apart to aid stability. Suck in the
abdominals and squeeze up from your gluteals, lifting
your hips until there is a straight line from heels to
upper back. Shoulders and head stay firmly on the floor.
Take care not to lift the hips too high or flare the
ribs so that your back hyper extends. Hold for 30
seconds and lower. Perform 2 to 3 sets.
Gluteal Bridge
Lie on your back with your shoulders and head on the
top of a Swiss ball; feet on the ground, hip- width
apart for stability. Squeezing up from the gluteals,
lift hips until there is a straight line running through
the knees, hips and shoulders. Do not lift the hips too
high or flare the ribs so that your back hyperextends.
Hold for 30 seconds and lower. Perform 2 to 3 sets
Plank
Kneel in front of the Swiss ball and place elbows on
the top of the ball in the centre. Slowly roll the ball
away from your body until there is a straight line
through knees, hips and head and your weight is being
supported through your elbows down on to the ball. Once
in this position it may be necessary to tilt the pelvis
so that it is held in neutral with correct lumbar spine
alignment. Be careful not to round off the shoulders:
aim for a 'long spine'. Hold at the far point for 30 to
60 seconds. Perform 2 to 3 sets.
Back
Kneel over a Swiss ball with thighs and stomach in
contact with the ball and head and shoulders dipping
over the front of the ball. With your back straight and
parallel to the floor, position the lumbar spine in
neutral and then set your hips so they do not move.
Allow the chest to drop and fall over the ball, flexing
the upper back. Place your hands at the sides of the
head, elbows bent. From this position, lift your chest
up, extending your upper back until it is higher than at
the starting position. Maintain abdominal contraction
throughout to fix the hips and limit hyperextension of
the lumbar spine. Perform 2 to 3 sets of 10 to 20
repetitions.
Overhead Pulls
Start in the press-up position with your shins on the
ball and hands shoulder width apart under shoulders.
Place knees apart slightly for stability. Set lumbar
spine in neutral and ensure that the shoulders are
stable with shoulder blades down and chest out. Roll
backwards until your hands are above your head,
maintaining straight body position and neutral low back.
Brace your abdominals and pull yourself forwards to
return to the start position. Perform 2 to 3 sets of 5
to 10 repetitions.
Squat Thrust
Start in the press-up position with shins on the
ball, hands shoulder-width apart under the shoulders.
Place knees slightly apart for stability. Set lumbar
spine in neutral and ensure shoulders are stable with
shoulder blades down and chest out. Pull knees to your
chest and crunch the abdominals to get an extra flex of
the hips and back. Slowly extend knees back, using your
abdominals to prevent the hips dropping down. Perform 2
to 3 sets of 10 to 20 repetitions.
Dynamic Swiss Ball Exercises
Side Crunch
Position yourself sideways on the ball, balanced on
lower hip with top hip stacked vertically. Brace feet
against a wall, one slightly in front of the other for
stability. Ensure a straight line through legs, hips and
shoulders. Place your hands, elbows bent, by your head.
Lift upper body up away from the ball, crunching
sideways towards your feet and focusing upon your
oblique muscles. Slowly return, under control. Perform 2
to 3 sets of 10 to 20 repetitions.
Chop Rotation
| Kneel, facing forwards, by the
side of the pulley column. Handle attachment is
set at (standing) head height. Fix the hips
square to the front and set your lumbar spine in
neutral. Twisting through the waist, turn
shoulders towards the pulley column and grasp
the handle with both hands.
Pull down on the handle, rotating your
shoulders away from the column and crunching
down. Finish with hands by your hips and
shoulders facing away. Hips remain square to the
front throughout the movement
Perform 2 to 3 sets of 8 to 10 repetitions. |
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Lift Rotation
| Technique: Kneel, facing forward
by the side of the pulley column. Handle
attachment is set just below (kneeling) hip
height. Fix hips square to the front and set
your lumbar spine in neutral. Twisting through
the waist, turn shoulders towards the pulley
column and grasp the handle with both hands.
Pull up on the handle, rotating the shoulders
away. Finish with hands above your head and
shoulders facing away from the column. Hips
remain square to the front throughout
Perform 2 to 3 sets of 8 to 10 repetitions. |
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Pulley Crunch
Technique. Kneel with your back to the pulley column
holding a rope attachment with each hand around your
neck. Start with the hips fully extended (i.e. kneeling
fully upright) and pelvis set in neutral. Shoulders,
hips and knees should all be in line and upright.
Focusing on the abdominals, crunch down, pulling the
weight and flexing your trunk forward. The arms simply
hold on - avoid using them to assist in pulling the
weight. Ensure the pelvis remains set and stable
throughout: all the movement comes from the spine
flexion, so there should be no hip flexion, forward lean
or anterior pelvic tilt
Perform 2 to 3 sets of 5 to 10 repetitions.
Rear Sling
| Stand on one leg to the side of
the pulley column. Handle is attached at
below-hip height. Grasp the handle with the hand
on the opposite side (opposite to standing as
leg). Set perfect posture and pelvic alignment.
Brace the core and then pull the weight up and
around the body, keeping the elbow straight, so
that the arm rotates up and out. Finish with
hand above your head and out to the side
slightly.
The aim is to maintain perfect balance and
pelvic alignment as you raise and lower the arm
diagonally. Reposition to repeat exercise for
opposite leg/arm.
Perform 2 to 3 sets of 10 to 20 repetitions. |
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Front Sling
| Stand on one leg to the side of
the pulley column. Handle is attached at
above-shoulder height. Grasp the handle with
the arm nearest the column (opposite side to
standing leg). Set perfect posture and pelvic
alignment.
Brace your core; pull the weight down and
around the body, keeping the elbow straight so
that the arm rotates down and round.
Finish with hand next to your hip across your
body.
The aim is to maintain perfect balance and
pelvic alignment as you lower and raise the arm.
Reposition to repeat with opposite leg/arm.
Perform 2 to 3 sets of 10 to 20 repetitions. |
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One-leg one-arm rowing
Stand on one leg, facing the pulley column. Handle is
attached at waist height. Grasp the handle with the
opposite arm (same side as lifted leg). Your hand will
be out directly in front of you in the start position.
Set perfect posture and pelvic alignment, standing
tall with shoulders back. Brace your core; pull on the
cable, leading with the elbow in a rowing movement.
Finish with hand by your side and elbow behind you. The
aim is to maintain perfect balance and pelvic alignment
as you perform the rowing movement.
Reposition to repeat with opposite leg/arm. Perform 2
to 3 sets of 10 repetitions.
Medicine Ball Exercises
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Medicine Balls
Medicine balls are a great multi-purpose
training tool that can be used alone or with a
partner to improve core strength, functional
movements, reaction time, and coordination.
Select this link to order your
Medicine Balls. |
Sit-up and throw
The athlete either needs a partner to receive and
pass the ball, or should perform the exercise in front
of a wall and use a medicine ball that will bounce back.
Start in the sit-up position (knees bent) with hands
up ready to receive the ball. Catch the ball and begin
to lower back down. Do not collapse back down, control
it with the abdominals and keep hands above the head as
you lower down.
Once shoulders are touching the floor (keeping head
up and eyes forward), reverse the movement. Throw the
ball forward and crunch up at the same time. Follow the
throwing action and complete the sit-up as fast as
possible. Make sure you crunch as you throw so that the
abdominals contribute to the force of the throw and help
you sit up faster. Men should start with a 5kg ball;
women with a 3kg ball. Perform 2 to 3 sets of 10 to 20
repetitions.
45-degree sit, catch and pass
| Sit up with knees bent and lean
back at 45 degrees, as shown in the picture
right. Aim to hold a 'lengthened' spine, with
lumbar spine in neutral, shoulders' back and
neck long and relaxed. It takes a fair amount
of control and strength endurance simply to hold
this posture perfectly. Aim to get this right
before progressing on to the catch and pass.
Raise hands in front of your face and receive
a pass from a partner, around this height. As
you catch the ball you must hold the long spine
position.
Do not flex the low back or become round
shouldered. Gently throw the ball back
Men should start with a 3kg ball; women with
a 2kg ball. Complete a few passes, holding the
position for 30 seconds. Perform 2 to 3 sets
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Sit and twist pass
Sit up as shown in the picture above right. Your
feet, knees and hips should remain reasonably still
throughout this exercise, the rotation coming from your
waist and not your hips.
Hold hands to one side ready to receive the ball.
Catch the ball to one side and absorb the catch by
turning your shoulders further to that side. Reverse the
rotation turning back to the middle and release the
ball. Continue rotating to the other side; receive the
ball the other side and continue.
Ensure you can hold good posture throughout the
movement, with a long spine and wide shoulders.
Men should start with a 4-5kg ball; women with a
2-3kg ball. Perform 10 to 20 repetitions.
Kneeling twist pass
| Kneel upright with good posture
(lumbar spine in neutral, chest out, shoulders
low). Start with the ball in your hands, twist
the shoulders and head round as far as you can.
Then, under control, twist around to the other
side as far as possible and hand the ball to
partner. Turn back to the start position,
receive the ball again and continue. The aim of
the movement is to rotate through the biggest
shoulder turn you have.
You can allow the hips to rotate a little
with the shoulders, but not too much. You should
feel a stretch in the side at the end of each
twist.
As you gain greater flexibility and
stability, you will be able to fix your pelvis
square to the front and rotate through an
increasingly full range of motion. Men should
start with a 5-6kg ball; women with a 3-4kg ball
Perform 10 reps then take the ball to the
opposite side and repeat |
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One leg twist pass
| Stand on one leg with hips
facing square to the front. Hold medicine ball
in one hand slightly out in front. Slowly
twist from side to side. The rotation comes from
the waist only, head turning with the shoulders.
Keep pelvis fixed square and knee in line
with second toe throughout.
Men should start with a 5-6kg ball; women
with a 3-4kg ball. Perform 2 to 3 sets of 10
slow repetitions. Repeat on other leg |
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One-leg deadlifts with rotation
Stand on one leg. Flex the free leg a little at the
knee to lift it off the floor, but do not flex or extend
the hip of the free leg throughout the movement, in
order to keep pelvis in control. Hold the ball in front
of you. Bend down, flexing at the knee and the hip.
Lower down until the ball touches the floor by your
foot, all the time keeping your arms straight and
without reaching excessively with your upper back (i.e.
maintain a reasonably flat back).
Stand back up, pushing down through the foot to use
your gluteals correctly to extend the hips. Alternate
between touching the ball down on the inside and then
the outside of the standing foot. This means you are
internally or externally rotating the hip on alternate
repetitions, challenging control of hip rotation. Keep
the knee in line with second toe as much as possible
throughout. Men should use a 5kg ball; women use a 3kg
ball. Perform 2 to 3 sets of 5 slow controlled
repetitions, build up to 10 repetitions. Repeat on the
opposite leg
One-leg catch and pass
Stand on one leg with good posture (lumbar spine
neutral, chest out and shoulders wide) and with hips
square to the front. Hold hands up ready to catch.
Receive catches anywhere within arms' reach. Make sure
the passes are varied in their placement. Aim to move
arms and/or turn your shoulders only, keeping the pelvis
and lower limb stable. Use a 2-3kg ball that is not too
big, so it is easy to catch.
Start with 30-second bouts of catch and pass on each
leg. Perform 2 to 3 sets
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