Stabilization exercise:
A strong core protects the spine, lessens back pain, improves movement patterns, and also helps with balance, stability, and posture. Therefore, building core strength is crucial for general health and well-being.
There are numerous techniques for building core strength, as well as a variety of tools that can help. There are other exercises, nevertheless, that merely need for your own body weight or simple tools. When exercising the core, it’s crucial to avoid using momentum and instead complete each exercise mindfully so that the core is genuinely braced or engaged.
Bosu-bird-dog
Attention: Core stability
How to Execute: Place both hands on the floor beneath the shoulders while setting your right knee in the centre of the dome. Keep the left foot flexed and extend the leg behind you to hip height. Your thumb should be facing up when you raise your right arm to shoulder height. Switch sides after 20 seconds of holding.
Regression : Do the exercise while lying on the ground.
Supine-toe-taps
Attention: Lay on your back and put your arms by your sides to perform. Draw the navel towards your spine while contracting your abdominals. Knees should be raised 90 degrees. Your right foot should be brought to the floor on a two-count, then brought back to a 90-degree angle on the next two counts. Continue to alternating tapping your right foot and then your left foot upon the ground by doing the same movement with your left leg. Do 10 repetitions on each leg.
Regression : Alternate between keeping your foot on the ground and sliding your heel across the mat.
Marching-hip-bridge
Attention: Your hands should be by your sides as you lay on your back. Hold a hip bridge while lifting the hips. Lift the right foot off the ground so that the hip and knee are at 90 degrees. Lift the left foot to a 90-degree angle, then place it back on the ground before coming to the centre. As you alternate leg lifts for 20 repetitions, keep the hips elevated and the pelvis in a neutral position.
Regression : Hold a static hip bridge for at least 30 seconds while keeping both feet on the ground.
Stability-ball-deadbugs
Attention: Core stability laying on your back, bend your knees to a 90-degree angle. Press your hands and legs into a stability ball placed between your lower thighs, close to the knees. Draw the navel towards the spine while engaging the core. Extend your arms and legs; the stance is harder the straighter your limbs are. When coming back to the centre, make sure the knees maintain at a 90-degree angle (the exercise is easier when the calves touch the hamstrings). Perform 10 repetitions on each side.
Regression : Without a stability ball, carry out the exercise while lowering yourself with your knees at a 90-degree angle. With the inclusion of the arms, it is comparable to toe tapping.
Forearm-plank-toe-taps
Focus: Strong hips and a stable core. Put your feet together and hold a forearm plank position. Start by performing alternate lateral toe taps in which the right foot pulls outside, contacts the ground, and then returns to the centre. Continue with the left leg next. Do a set of 10 repetitions on each leg. Make the exercise more difficult by using a BOSU.
Regression : Hold a forearm plank position with your feet hip-distance apart.
Side-plank-rotations
Focus: Shoulder stability and core strength. Put your body in a forearm side plank position. It is best to stretch both legs. Draw the hand beneath the ribcage by lifting the top arm over your chest and rotating with it. Perform this motion for 10 to 12 times before switching to the opposite side.
Regression : Complete the exercise while holding a modified side plank position with your bottom shin on the ground.
Single-legged-deadlift
Concentration: Posterior power. Hold a set of dumbbells while standing tall and hip-distance apart. Lifting the right foot off the ground will allow the left leg to pass over the top of the right. The head and the foot should act as a counterweight. When the body is parallel to the ground, the lowest point of bending should be reached. Maintain a neutral pelvis as much as you can. 12 reps should be done on each leg.
Regression : Carry out the workout without dumbbells or carry out a deadlift while standing on both feet.
