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Core Stability Exercises

Static Floor Exercises

Plank

Hold a straight body position, supported on elbows and toes.

Brace the abdominals and maintain a straight body line through feet, hips and head.

Plank

Side plank

Lie on one side, ensuring the top hip is above the bottom hip.

Push up until there is a straight body line through feet, hips and head.

Keep the elbow under the shoulder. Lower under control and repeat on opposite side.

Side Plank

Bridge

Lie on the floor with your knees bent and feet flat on the floor.

Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.

Bridge

Superman

Kneel on the floor and place your hands below your shoulders and knees below your hips.

Extend right leg back and the left arm forward.

Maintain a straight body line through extended leg, body and extended arm. Repeat with opposite limbs

Superman

Dynamic Floor Exercises

Side lying hip abduction

Lie on your side with your top hip above the lower hip.

Brace the abdominals and lift the top leg slowly up and down.

Hip Abduction

Oblique crunch

Lie on your back with your right ankle resting on your 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. Repeat with opposite limbs.

Oblique Crunch

Straight leg raise

Lie on your back with knees bent. Brace your abdominals and lift your legs up straight in the air to an angle of 45 degrees keeping you back on the ground.

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.

Keep bracing the abdominals and then lift the leg slowly back up. Repeat with the other leg.

Straight Leg Raise

Lying windscreen wipers

Lie on your back with arms out to the sides. Lift your legs straight up in the air until the hips are at 90 degrees. Keeping your legs straight and maintaining the hip angle, rotate the legs to one side. Go as far as you can 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.

Windscreen Windscreen

Medicine Ball Exercises

Sit-up and throw

You either need a partner to receive and pass the ball, or 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. Control the movement with the abdominals and keep your hands above your head as you lower down. Once the shoulders are touching the floor sit back up and throw the ball forward at the same time.

Situp and throw (1) Situp and throw (2)
   
Situp and throw (3) Situp and throw (4)

Sit and twist pass

Start in the sit-up position, knees bent feet flat on the floor. Your feet, knees and hips should remain reasonably still throughout this exercise, the rotation coming from your waist and not your hips. Hold your hands to one side ready to receive the ball. Catch the ball to that 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 on the other side and continue.

Sit and Twist Sit and Twist Sit and Twist

45-degree sit, catch and pass

Start in the sit up position with knees bent and lean back at 45 degrees. Raise your hands in front of your face and receive a pass from a partner, around face height. As you catch the ball you must maintain your body position and gently throw the ball back.

Sit and pass

One leg catch and pass

Stand on one leg with your hips square to the front. Hold your hands up ready to catch the ball which should be varied in their placement. Catch the ball and throw it back. Aim to move arms and/or turn your shoulders only.

One Leg Catch One Leg Catch

One leg twist pass

Stand on one leg with hips facing square to the front. Hold the medicine ball slightly out in front and slowly twist from side to side.

The rotation comes from the waist only (not the hips), head turning with the shoulders.

One leg twist

Side touch downs

Start by sitting on the ground with knees bent, feet flat on the floor and holding the ball in both hands. Raise your feet off the ground and balance on your bottom. Rotate at the waist to your right and touch the ground by your right hip with the ball, lift the ball up, rotate to the left side and touch the ground by your left hip with the ball, lift the ball up and continue keeping your feet up off the ground.

Side touch down Side touch down

Kneeling twist pass

Kneel upright with good posture. Twist the shoulders, arms and head round as far as you can to the right (start position). Partner passes you the ball. Twist round to the left side as far as possible and hand the ball to a partner. Turn back to the start position, receive the ball and continue.

Knee twist pass Knee twist pass

Core Stability Workouts

The following are additional examples of core stability workouts:

Page Reference

The reference for this page is:

  • MACKENZIE, B. (2006) Core Stability Exercises [WWW] Available from: http://www.brianmac.co.uk/corestabex.htm [Accessed

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Stretching Stretching