Inquiries about Core Stability exercises have been brought up lately in the Facebook Fan Page. Often times, a weak core causes a negative impact on the rest of the body and one example is the hip flexors.
Let’s go through with 5 core exercises that you can do to target the core:
#1 – Ball Bridge With The Ball Between The Knees
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place the stability ball between both knees and place your arms on the side. Push from your heels to lift your hips up keeping the knees, hips, and shoulders in a straight line. Return to the starting position and repeat the movement.
Ball Bridge With The Ball Between The Knees
#2 – Bridging On The Ball
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place the stability ball underneath your feet and your hands on your side. Push from your heels to lift your hips up keeping the knees, hips, and shoulders in a straight line. Return to the starting position and repeat the movement.
Bridging On The Ball
#3 – Ball Bridge With Leg Extension
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place the stability ball behind the knees and place both arms on the side. Push from your heels to lift your hips up keeping the knees, hips, and shoulders in a straight line. Straighten one leg out and hold the position for 2 seconds. Return to the starting position and repeat the movement on the opposite leg.
Ball Bridge With Leg Extension
#4 – Single Leg Ball Bridge
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Straighten your one leg out and place the stability ball underneath the calf. Place both arms on the side. Lift your seat to go into a low bridge position and hold it for a couple of seconds. Return to the starting position and repeat the movement on the opposite leg.
Single Leg Ball Bridge
#5 – Toe Taps
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place the stability ball underneath your hips and your hands on your side. Bring both knees up in 45 degrees angle with your body. Lower one leg and tap your toes on the floor. Return to the starting position and repeat the movement on the opposite leg.
Toe Taps
Take care,
Rick Kaselj, MS
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