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Core Stability Exercises.
Core stability is essential for maintaining good form in many
exercises - including swimming, running, cycling and
kayaking. Poor core strength and stability leads to poor form
and often is the cause of injury or discomfort (e.g. lower back
pain). There are many exercises that you can do to improve your
core strength, some including a Swiss ball, or a medicine
ball.
The table below lists a number of core strength exercises. It
is best to chose a few exercises that work different parts of
the core for each session. You can use different exercises in
different sessions. You can group the exercises in super sets -
where you do one set of each exercise, then start again, or do
the prescribed number of sets of each exercise, and then moving
on to the next exercise. As another alternative you can pair
exercises up (preferably opposing muscle groups) and do the
prescribed sets alternating between the two exercises.
How many sets, reps or time holding (for static exercises),
depends on your ability and your current condition. You should
start out well within your ability and progress. Rather than
Doing as much as you can and not being able to train afterward!
1. Swiss ball crunches |
Lye on the Swiss ball with
feet shoulder width apart. Roll back as far as you can
without tipping backward. Focus on a spot on the roof
above or slightly behind your head. Contract the stomach
muscles in a small "crunch" movement. Hold the
contraction and then roll back in a controlled
fashion. |
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2. Back extensions |
Lye face down on the
Swiss ball as far forward as you can without tipping
forward (toes on the ground shoulder width or more
apart). Raise your torso until your body is straight.
Fingers at your temple, or arms straight in front as an
alternative (a little harder!). Should be at a
controlled tempo. |
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3. Side bends |
Stand tall with feet
together. Lean as far to the right as you can (with no
forward or rearward movement), then to the left as far
as you can. Start with hands on temple, for advanced
movement hold a medicine ball above your head (the
medicine ball moves with your head). |
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4. Superman |
Hands under or slightly
behind your shoulders, and feet together. With your arms
extended, maintain a straight body position for the
required time (or as long as possible)./ |
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5. Side Plank - hold or dip |
Elbow under or inside
shoulder on supporting arm. Maintain ankles, knees, hips
and torso in a straight line. Hold top shoulder back,
and abs and gluts should be tight. Maintain position
for required time. |
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6. Side Plank - variations |
(a) From above position,
lower hip to the ground in a controlled manner, and
raise again until body is in a straight line.
(b) From fixed position (5), raise top leg with ankle
dorsi-flexed. Lower leg back to start
position.
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7. Crab hold |
Hands below or inside
shoulders, feet below or inside knees. Raise hips as
high as you can and squeeze glut's tight. Body should be
in a straight line. Maintain position for required time. |
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8. Swiss ball rotations -
face up |
Shoulders stay flat on the
ground throughout the exercise. Heels on the swiss ball,
with the body straight. Beginners rotate the swiss ball
from side to side (keeping body straight). Advanced
cross leg over swiss ball (Left leg goes to the right
side of the ball and visa versa). |
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9. Swiss ball rotations -
face down |
Hands under shoulders with
arms straight. Legs and body in a straight line with
toes on swiss ball. Beginners rotate the swiss ball from
side to side (keeping body straight). Advanced cross leg
over swiss ball (Left leg goes to the right side of the
ball and visa versa) |
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10. Straight leg hip
rotations |
Shoulders on the ground at
all times (arms out to sides for support). Legs
vertical, straight and together. Rotate legs together
from side to side in a controlled fashion. |
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11. Swiss ball shoulder roll |
Shoulders on swiss ball, feet
shoulder width apart, and 90 degree bend at the knees.
Knees hips, and torso in a straight line. Hands together
and arms straight, rotated in controlled fashion from
side to side. |
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12. Face up dish |
Legs straight and together
(toes toward you). Hands above knees, bring feet
approximately 30cm off the ground and as much of your
lower back off the ground as possible. Hold for required
time.
Alternative: hold arms out to side (level with
shoulders). Or hold arms above head.
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13. Face down dish |
Lying face down, legs
together and straight (toes dorsi flexed - pointing
toward you). Arm by side. Lift feet and chest as high
off the ground as you can and hold for required time. |
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