Stability - Core

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

Side-lying side liftarrow

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.

Elbow Plank on feetarrow

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.

Dead Bugarrow

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.

Bodysaw w/ swiss ballarrow

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.

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TRX Sawarrow

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.

Swiss Ball Hip Crossoverarrow

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.

Arm and leg lift, standing on all foursarrow

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.

Standing rotation w/diagonal arm swingarrow

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.

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