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 Core Stabilization Exercises

As a performance athlete, it is necessary to have both mobility and stability. Here are a couple of exercises which will help you gain needed stability through your core.

Benefits of a strong core

• builds core stability for better jump landings, steady positioning and posture
• strengthens core muscles including gluteals, back, quadriceps, abdominals, hamstrings & other small but important stabilizers
• helps with foot articulation & strength if you form a strong toe point.

 Bridge

Bridge: Lay on your back with your knees bent and your feet flat on the ground. Engage your core by pulling your belly button inward. Lift your hips until you are in a straight line from your shoulders to your knees (avoid arching your back). Hold 5 seconds. Lower slowly. Repeat 10 times. Additional pointers: Keep your knees and feet in line with your hips and relax your neck. See if you can breathe in at the top and the bottom of the motion and breathe out is you lift up and lower down. Increase difficulty by bringing your arms closer to you.

Bridge with marching: Because quality of movement and technique are so important, master the bridge before adding the marching. To add the marching, lift your leg 2-3 inches off the ground, put it back down then lift the other leg. Repeat 5-10 cycles before lowering your hips slowly back to the ground. The goal here is to keep your hips up and level. You don't want to drop one side of your hip. Breathe in and out naturally throughout exercise. Additional pointers: Point your toes, keep your belly in, avoid arching your back, relax in your neck.

Side Planks 

Side Planks: Lift hips up as shown supported by outstretched arm or on a bent elbow. Begin with top arm at your side. Lift arm towards ceiling. Hold 10-15 seconds. Repeat to opposite side. Advanced Tips: To increase difficulty, lift top leg about 3 inches while remaining stable (not shown).  Keep body in a straight line by pulling tummy in. Keep shoulders square. Relax the head and neck and breathe!

More

These are just a few of the thousands of exercises which will help develop your core in the many ways needed for improving performance and preventing injuries. Consult with a credentialed professional to help you design a customized program.

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