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Core Stabilization Training

Core board and core stabilization Training

Core stability training is focused on the central region of the body, the trunk. It’s made up of the functional movement patterns, from all other movement patterns are derived;




  1. Supine core stability
    • Propped up on elbows, with shoulder blades pulled down and back, abs

Keep abs tight. Lift up the entire body so heels and elbows are on the floor.


  1. Prone core stability
    • Propped up on forearms and toes; shoulder blades pulled down and back, keep abs in tight. Lift the entire body so the toes and the elbows are on the floor.
  2. Side lateral core stability
    • Propped up in forearm in good posture, with your body straight in line, lift mid section up off the floor.
  3. Single leg stance
    • Star with both feet together. Flex one knee so your foot goes back compare right side and left side.
    • Rules for  single leg stance
      1. If you or your client has a shaky pelvis, when performing work on core stabilization exercise.
      2. If client has a shaky ankle work on balance, be careful when you or your client is working on an unstable surface, progress carefully.
      3. If clients or you lean into hip on support side, work on hip stretching exercises stability, and emphasize more work standing on that side.


Enhance single leg screen:Assess dynamic stability and control.

  1. Jump with both legs side to side, front and back stick and hold 2-3 seconds.
  2. Do different direction planes.
  3. Go from one leg to two.
  4. Go from one leg to one
  5. Go to one leg to the other leg.
  6. Go to two legs to one.


Basic of core stability training:

 Core training is to train all the muscles in the core abdominal group, erector spinae group, all muscles in the trunk, begin working with the pelvic floor.


Core training enhances the body to do many different tasks through the day and throughout life.

  • Sequence stabilization from inside out.
  • Control movements.
  • Achieve and maintain balance in static and dynamic movements.
  • Protect the integrity of the spine.


Core stability training:

  1. Science of core stability training
    • Pelvic floor
    • Deep abdominal stabilizers
    • Transverse abdominals
    • Internal oblique’s
    • Multi fidus


  • Sequencing movements from the inside out.
  • Integration of movements.


  1.  Goals of core training:
    • Improve function in all planes.
    • Train from inside out.
    • Train from ground up.
    • Imp3rove reactive responses
    • Improve dynamic stabilization.


  1. Reactive training:
    • Response to stimulus, events
    • Stabilizes the core and joints
    • Help sequence movements
      • From core  to extremities
      • From ground up.
  2. Increasing difficulty when applicable
    • Change angles
    • Change planes of movements
    • Change speed of movements
    • Combine movements
    • Add a reactive components, like kettle bells, or medicine ball
    • Add plyometrics
    • Unilateral movements
  3. Core Board progression
  4. Done in neutral spine, not posterior pelvic tilt.
  5. Supine on core board
    • Knees bent and legs hip with apart, board should stay level and still.
    • Doing a few posterior pelvic tilt is sometimes helpful in finding neutral spine,
    • Place hands on ASIS or along the crest of the pelvis to get feedback on keeping the pelvis still.
    • Cue client or self to pull abs in, using abdominal brace.
  6. Progression
    1. Abdominal Bracing:Don’t let me move you using your abs in tight.
      • Keep leg still don’t allow them to be pushed or moved.
      • Increase difficulty by holding arm straight up.
      • Increase difficulty by holding arms straight out, while on a BOSU ball or balance disk. Either on knees or standing up.
      • Increase difficulty by lifting legs up, with both hips and knees flex 90 degrees.
    2. Dead BUG:Lying down in Neutral spine; with both legs off the floor. Hips and knees at 90 degrees, both arm externally rotate shoulders, flex 90 degrees.
      • Lengthen opposite arms and legs.
      • Changing speed and angles.
      • Add resistance weight, balls, and bands in either a symmetrical or asymmetrical maneuver.
        • lengthen opposite arm and legs.

        2 changing spend and angles.

  • Add resistance with Dumbbell, kettle bell, or                  resistance band.


  1. Bridges: Neutral spine, with arms at side Feet on board, bosu ball or stability ball
    • Turn directions and hold
    • Switch side to side


  1. Exercise: in a push up position hands on board, BOSU ball, or stability ball.

A symmetrical hand position on board, bosu ball or stability ball.

  • Start on knees and move on to your toes.

          1  Turn board or any equipment used.

                                     2   Alternate with pushups

  3   Walk hands across board, bosu ball, stability ball,  or foam roller.

   4  Add mountain climber on BOSU ball.

  •    Start with the BOSU ball flat on the floor.
  •   Move with the BOSU on the ball on the floor.


  1. Sitting exercise:
    • Core stability position and diagonal pattern figure 8’s
    • V sits with rotations
    • Rotations with medicine ball, kettle bell, tubing, plates, dumbbell, Barbells, or foam roller.
    •  Focus on deceleration.


  1. Standing exercise:  Keep abs in tight and activate your core muscles.
    • Turn the board with entire body.
    • Turn to one side and stop at the center.
    • Go cross body
    • Move body in a full rotation circle from the ground to above your head.
    • Simulate sport movements like
    • Kick boxing
    • Boxing
    • Soccer
    • Golf swing, you can also do this on an uneven surface.
    • Base ball bat hit.
    • Running in place and pretend to throw a ball 

This article was provided by Fantastic fintess
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