Core Stability Exercises
to Elevate your Training
Introduction
Core stability is integral to all exercises as well as everyday movement and functionality. Therefore, a good core exercise routine is vital to a strong training program. This post will discuss some strong core stability exercises that can improve your training and movement.
Plank
The plank is a well-known exercise that is a staple for building a strong core. Some things to keep in mind when performing a plank include lining up your wrists directly underneath your shoulders and keeping your core tight.
Also, make sure that your hips are in line with the rest of your body so they aren’t dropping towards the floor or hinging toward the ceiling. Lastly, ensure that your neck and spine are neutral and that you are looking about one foot in front of you.
Plank Pull Throughs
This exercise takes the above-mentioned plank to another level and challenges stability. Place an object beside you just behind your wrists. From a plank position, take the hand opposite the object and thread it through the other arm to drag the object to the other side.
Alternate sides moving the object back and forth. Ensure that you are keeping your hips in line and your weight is evenly distributed as you shift your arms to drag the object. You can use many different objects. I recommend starting with a light object such as a yoga block and eventually using a light dumbbell or kettlebell.
Dead Bug
The Dead Bug is a great core stability exercise that doesn’t put weight on the wrist and ankle joints. To do this exercise, lay on your back on a mat and put your arms straight up towards the ceiling. Also, point your hips straight up toward the ceiling with your knees bent at a 90-degree angle.
From here, ensure your back is flat against the ground with no arching. Then extend one knee straight and move the opposite arm backward. Return the arm and leg to the center as you tighten your core and ensure your back is flat to the mat. Continue this movement alternating sides until you complete all of your repetitions.
Dumbbell Overhead March
This exercise improves core stability while also challenging balance. Start in a standing position holding a weight above the head and tightening your core. Slowly march on the spot bringing each knee to 90 degrees before switching feet. This exercise is another core movement that doesn’t put as much strain on joints as others listed in this post. However, keeping a tight core is important since the absence of a tight core in this exercise could result in strain on the lower back.
Reverse Plank or Reverse Plank March
The reverse plank is a challenging exercise but it is a strong full body movement that can improve core stability. To get into a reverse plank position, lay on the ground on your back and prop yourself up on your forearms. From here, push upwards on your hands until your arms are straight and your upper and lower body are in line.
Ensure to engage your core and be cognizant of your hips to ensure they are not falling towards the floor or hyperextending towards the ceiling. Once the reverse plank becomes easier and you are more familiar with this exercise, you can add complexity by drawing your knee toward the middle of the body to a 90-degree angle. Alternate this knee drive on both sides to perform reverse plank marches.
Whether you are new to fitness or are experienced in the industry, these core stability exercises are a great addition to your training. Core strength is integral to all other fitness movements as well as daily life, so be sure to set yourself up for success by building a strong core today! Comment below your favorite core exercise!
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