Core Stability Exercises

This is designed to show you some of the exercises needed to work on your core stability. 

Each exercise is split into 3 levels with 1 being the easiest and 3 the hardest.  You should start at level 1 and only progress to the next level when you can do the exercise perfectly.

Each exercise requires you to start with your back in a good position and use the deep abdominal muscles throughout the exercise.

So what is a good spine position—this is called spinal neutral.

In this position all the curves of the spine are in a good alignment and the spine is at its strongest.

To find your spinal neutral position follow the steps:

1. Lie on your back with your knees bent and your feet flat on the floor. Make sure that your legs are parallel with your heels, toes, knees, and hips all in one line. Let your arms rest at your sides.

2. Press your lower back into the floor by tilting the pelvis then breathe out and pull the spine away from the floor.

3. Repeat step 2 several times until you reach a position where your lower back is straight (not arched or pushed into the floor). This is your spinal neutral position. There should be a small gap between the lower back and the floor.

After you have found the spinal neutral position you need to turn on your deep core muscles.  This is done as follows:

1. Find the spinal neutral position

2. Place your hands either side of your hip bones to feel the deep muscles.

3. Gently draw your belly button towards the spine whilst breathing out at the same time.

4. Hold this contraction for 10 seconds whilst breathing gently

This position of the spine and deep muscle contraction should be done before all the exercises included below to make sure the correct muscles are working.

Now click on the images to get started.