Core Training Exercises

Remember that there is no "one size fits all" core stability program. The key is to have a program that meets your needs. Core stability starts when you, as a patient or athlete, understand when you are in a safe spinal position.

 

The second step is to develop a training plan that safely trains the core muscles to meet your activity goals. If the final goal is to participate in competitive athletics, core strengthening involves position awareness, establishing core strength and finally challenging the core in multiple planes of motion.

 

The beginning steps of understanding safe positions and developing an appropriate training plan are too often overlooked, which can cause other problems to arise. For more information and sample exercises, view the information below. But remember to consult with a trained professional before undertaking any new training program.

 

The Bridge

The bridge is a beginning to moderate stabilization exercise for the core and gluteal muscles.

 

  1. Begin by finding your neutral spine position

  2. Tighten or brace your abdominal muscles

  3. The final step is to lift your bottom off of the floor and maintain a stable spine position

 

This exercise requires work from your core as well as your gluteal muscles (butt).

 

 

The Basic Plank

The Basic Plank is a moderate stability exercise that calls in the main abdominal muscles and the deep lumbar stabilizers. It is fairly safe and there should be minimal spinal load or movement. The key is finding a neutral spine position and training the core muscles to maintain that position.

 

 

The Plank

The plank is a moderate to higher level stabilization exercise for the core. It calls on all the important abdominal muscles as well as the deep stabilizers of the spine. 

 

  1. Place elbows on the ball

  2. Find and maintain your neutral spine position and tighten/brace your abdominals

  3. Maintain this position for 10 seconds

 

As you become more proficient the key to success with many of these exercises is to hold for longer periods of time, like increasing to 30 or 60 seconds.


 

  

Advanced Plank

The advanced plank exercise uses two medicine balls. This exercise is a very advanced and should only be used under the guidance of a Performance Enhancement Specialist or Therapist. It involves the same basic steps as the beginning plank but increases the demands on each muscle involved.

 

 

 

The Prevea Core Performance Center is located in the lower level of the Prevea Ashwaubenon Health Center, at 760 Pilgrim Way across from Bay Park Square Mall. Call (920) 496-4750 for more information or to schedule an appointment.


 
St. Vincent Hospital St. Mary's Hospital