Stability - Core

Here you can find a selection of exercises to improve the ability to stabilize the stomach and back.

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Lie on your side supporting yourself on your elbow. Find the neutral position of your back and pelvis. "Flatten" your abdomen and raise your pelvis until your body is straight. Hold for 10-15 seconds and rest equally. Repeat to opposite side.
Stand on your elbows and the tips of your toes, find the neutral position of your back and pelvis. "Flatten" your abdomen, holding the position for 10-15 seconds.
Lie on your back with your hips and knees bent 90 degrees and straight arms above your chest. Activate the lower and profounder part of your abdominal muscles, pull your navel inward, making a "flat abdomen". At the same time, lower one arm backward over your head and your opposite leg to the floor.

Place your elbows on the ball and lift your pelvis standing on toes and elbows. Tighten your abdominal and lumbar region, avoid hyperextending your lower back. Start a movement in the shoulder joint where the ball is rolled back and forth.
Place both feet in TRX facing away from the anchor point with the elbows on the floor. Keep the body stretched and make movements in the shoulder joints so the body is moving back and forth, while legs are gathered and stretched.
Lie supine with your legs resting on a stability ball and your arms by your sides. Alternately rotate your lower body to the right and left.

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Place the forearms on the BOSU-ball. Put the toes on the floor and keep the body straight. Keep the pelvis and lumbar part of the back in a neutral position, and the neck in a neutral extension of the back. Look down to the floor. Lift the legs one at a time without moving the back.
Stand on all fours and find the neutral position of your back and pelvis. "Flatten" your abdomen and raise one leg and opposite arm until they extend your body. Slowly lower back to the start position and repeat with your opposite arm and leg.
Stand turned toward the machine and grasp handle with both hands. Turn your upper body while swinging your arms diagonally from below up to the opposite side.

Sit on a mat with hips and knees bent. Lift your feet up from the mat and lean your body backwards. Keep your arms stretched and pointing forward. Hold the position.
Sit on the ball and grasping the handle with both hands at navel level, and your upper body turned toward the machine. Rotate your upper body and arms to the opposite side. The final position is then a mirror image of the start position.
Attach an elastic band roughly at chest height and stand in an upright position with your side towards where the band is fastened. Grab the band with both hands and keep the band against your torso with your elbows bent. Push your arms straight outward until your elbows are nearly flexed and slowly return to starting position. Keep your torso steady during the exercise and avoid rotating.

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