Basic Core Stability Exercising (Level I)
Exercise 1. Kneeling Plank
Prone plank
Maybe start at 15-20 secs and see how you find it. Make sure that you keep your lower abdominal musculature nice and tight/
Exercise 2. Side Plank
Side plank
Again, try 15-20 secs per side. Don’t forget the nicely tightened abdomen. Don’t forget to breath ! Repeat for the other side.
Exercise 3. Twin legged bridge
Twin legged bridge
Once again, a tightened abdominal corset is important here also. Hold this position for 10-15 seconds if you can.
A progression from this is to lift one leg. Be careful it’s certainly harder than it looks ! Repeat using the other leg.
- Single legged bridge
Exercise 4. Superman
Try this one but don’t be in a hurry to move your arm or leg too far away from your trunk. Also, make sure your tummy muscles are tight before moving your arm or leg. You should feel that your trunk doesn’t wobble when you reach away. It will take you a few weeks before you can do both arm AND leg.
Good luck with these exercises. Building core strength takes time and enthusiasm. THESE EXERCISES REALLY DO HELP. Call the practice on 01600 772166 if you encounter any issues either during or after performing any of these core stability exercises.