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SIN:INC:
TIE COI"IPIETE GU]DE TO SPORTS TMINING

PART FOUR Alternative Training r65

l9 Alternatve training and exerctses 167

)0 Core stability traln ng for specfc age groups tB0

7l Abdominal train ng in water B4

PART FIVE Programme ldeas and Class Structure t95

7) The basic structure of a cLass t97

)3 Samp e programmes 200
74 Desgn ng a programrne for indtviduas 704

Append x 208
Glossary 217
References 2t5
Further readrng 716
Useful addresses 217
ndex 719

iv
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NCII]NCCT-'-
THE COIYPLEIF GUIDETO CORE STABIL]TY

Abdominal workouts based largely on flexion exercises can result in excessive shortening of the
hip flexor muscles. This shortening can pull on the attachments to the pelvis and lumbar spine, which
in turn can affect your posture. These muscle imbalances, if not dealt with, can have a knock-on effect
on other muscles and joints, which can be detrimental to your posture, and cause pain and poten
tially spinal injury.

SUMMARY
. Most of us do not use the muscles of the torso in a functional way as part of our day-to-day
. Sit ups alone do not enhance core siability and so will not improve your posture.
. Sit-up exercises performed incorrectly can cause more harm than good.

v[l
WHAT IS CCRE STABILITY AND
WHAT PURPOSE DCES IT SERVE?

Stabilisation of the core or

Core stability
mi-d;section
Core stability is the effective recruitment of the
muscles that stabilise the Lumbo-Pelvic-Hip This occurs when you can maintain a fixed posi
complex, together wrth those that stabilise the tion of your torso while carrying out certain activ-
shoulder girdle. ities or movements of the limbs. Good core
stabiliqr allows you to maintain a rigid mid-section
As we spend more time sitting down - in cars without other forces such as gravity affecting the
and at desks - our stabilisation muscles are desired movement.
getting progressively weaker. As we use them Some of the benefits associated with core
less and less in our daily activities, we are stability training include:
gradually losing the ability to activate them . improved posture
subconsciously. As a result other muscles over- ' fewer injuries
compensate, taking on the role of the stabilisers, . better agility and improved ability to change -.'
---L-
and this can lead to injury. To rectify the situ- direction --

ation, the stabilising muscles need to be . improved balance and co-ordination

retrained so that the brain relearns to activate . improved power and speed.
them, both consciously and subconsciously.

Figure I Spinal joint movement: (a) bending opens the spinal joints; (b) reaching up closes i
the spinal joints -"ts
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SI IVHM
 I!E COIYPTEIE GUIDETO CORE STABIIITY
The g'luteals assist hip and leg alignment, and
create the force needed to walk or run. Each
vertebra is separated by a disc, which acts like
a cushion helping to dissipate forces across its
centre. It also enables partial mobility between
the vertebrae allowing you to twist and bend.
Disc structure
Each disc has a hard outer casing and a spongy
centre called a disc nucleus. The discs have no
blood supply, but the spongy gel forming the
nucleus is kept healthy through movement.
Fluids are pressed in and waste products
squeezed out as the spine moves and twists.
Regular activity and movement of the spine
helps to keep the discs young, which is impor-
tant because the discs begin to dry up and
become brittle with age. The onset of this deter-
ioration process has been seen to occur as early
as 30 to 35 years of age.
Throughout our lives we bend and rotate the
spine relative to the movements we are doing.
As we flex or bend forwards. the vertebrae press
on these intervertebral discs. This can disnlace
the gel within the disc's centre. poteniially
forcing it to the rear. Over time and with
i Figure 3 Discs (cross section through the :
:-:T.:l* *"'_*:
increased flexion, poor posture and ageing, the
disc can deteriorate and sometimes rupture,
causing the gel inside to leak through its fibrous
wall. This can create pressure on the spinal
nerves and can cause deferred pain elsewhere.
Often with lumbar disc ptoblems. it is the
sciatic nerve that is affected, normally causrng
pain down the back of the leg.
Facet io!nts
The facet joints, together with the muscles and
ligaments, help to stabilise the spine by
restricting excessive movement. If you fall or
receive a heavy blow the discs help to absorb
some of the shock, but if the shock is severe
the facet joints will be forced beyond their
natural movement range and can become
bruised or damaged. If the joint becomes
acutely inflamed following a fall or sharp jolt,
it can swell and cause pressure on a nerve in
the neural canal. This will refer pain to
whatever body part the nerve supplies. It is
therefore important with movements of the
spine not to over-ertend or flex as this can
cause wearing of the facet joints and lead to
problems later on.
i,u'i=
J"E -6
i Figure 4 Facet joints (spinal segment)
spinal cord
spinal bone
(vertebra)
facet joint
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1]AI]S II S]OC :SOdINd IVHM CNV AIIIIBVIS ]IO] S IVHM
THE COIYPLETE GUIDE TO CORE STABILITY

lower back. Avoid any rounding of the shoul-

ders as you perform this movement. After
Summary
finding the two extremes of movement, reduce
Stabilisation of the core or mid-section occurs
the tilting and rocking effect to find the mid-
when you maintain a fixed position of the
point that feels comfortable. This is your neutral
torso while carrying out certain activities or
spine position.
movements of the limbs.
Stabilisation and bracing techniques, to
Finding neutnal standing up enhance core stability, should be a prereq-
against a wall uisite in exercise programmes at all levels. **€
The spine serves three main purposes :,t
Stand against a wall with your feet shoulder
within the human body - those of support,
width apart. Perform the rocking and tilting
protection and mobility.
movements as before. As a guide, when tilting
A total of 33 bones make up the spine; each
your pelvis forwards, as your lower back is separated from the next by spongy discs.
hollows you should be able to fit your hand
Poor posture over time can lead to damage
into the gap between your lower back and the
of the facet joints and discs.
wall. When you tilt your pelvis backwards you
should feel your lower back press against your
hand as it flattens. Once again, aim to find the
The spinal column protects the spinal cord,
which carries nerves to all the organs, tissues
and cells in the body.
ET
mid-range of this spinal movement. This is your
The spine has a natural curve and works
neutral spine position.
best when this neutral spine alignment is
maintained.
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sMeJp
qrrq,m (1r,re: ]soqr eql ur r.unnlen
e Surleett pue Surpe;1uot lq llnet leuruuopqe eq] u.ro.4 llrne:
Surqperq 3ur1er1ur ui e;o elditulr; ]soqr eql Surletedes elrsnur leg V r-u8e- -:. -
'enbr;qo
leuJelxo eq] o1 el8ue ue 1e
'ollsnuj snpeJ oql Suue,ro: qleaqs
.uotxeu
l?Je]€l eql olut pue sqrr re^^ol eql o1 auoq
pue 11;rqe1s )unr] ut alo,r rofepl rrnled eq1 Jo 1uo4 eql Lrro4 unE senbrlqo = * --,
's1ueu.le3r1
trn;ed pue qleeLis snper ,lseJl
.uorxeg
leJelel lerlr eL{} }e Uesur o1 llleuo8erp
auros pue uollelor ft111qep 1un-i1 squ lq8re remol eql u,ro4 un! senbrlqo =--=-:
'1e1
lpoq ol qlrm
^
esoq] pue solelqle ut elqtst^ llol]a
2red-xrs, oql eleorl o1 dleq spueq
eseq_L erluel oq] ul 1l Bui4rlds
(eqle eeurl eq1) pueq leltpe^ e
pue I ssoJfe Suruunt spupq snoJqlj
oerql seq 1; uor8e; trqnd eq1 o1
.uorlsod Burll st luaruu5rle
LunuJels eql Jo ,ssolord proqdrx,
e uo4 dn 3ur4rs ,uorxolj >lun4 eql pue sqrr Jo^^ol aq] uro4 sunE s>lro.4 pue a,
snulLlropc:
uorlf,unl uorlrsod
sanssrl 'sue8rc
'proc leurds
a-os a^ sasr3rexe '[e]ap aJorrr ur uorl3ury l::*-: . rr a8eurep o1 p
Ieuluopqe ;o {r_roleru aql op
lq,t,r uoqsanb aql s8aq qcqr\{ ,qleq aql 'scsrp l8uods
Jo lno ro
self,snlu >lunrl ar{l le >lool o} paeu a.\\ .sa-' : -: r
paq Jo lno sn 1eF o1 sr aloJ ,1xa1uoc Surce"rq pu" uorlf,eJluoJ eril Fur,frluao:'-: ril[ qeea laurds a
Ieuo4cury s1r
ogrcads-gods-uou ? olul srql Bunnd .uorxelJ
pr",M-roJ sal€eJ3elcsnu snuluopqe sqf,er ar{J 'poddns;o as
uoll3urf,l? sasod,rnd urr
snuttrjopqe snlcau Jreql pue selcsnuJ lunJl ar4.n[. 'sle^el IIE te
-bara"rd e aq
o1 'sanbruqr;
JO Sarlr^rJl" u
/'-Lll IBVIS JO St,".lsl NVt-Jlr..n el{l Jo uoIlISo
sJntSo uorJJsS
CNV S]I]SNA >NNEI
THE COI.IPLETE GU]DE TO CORE STABILITY

Muscle Position Function

Quadratus lumborum Runs from the iliac crest of the Helns sl.rhrlise tne qnrne:o:insl
' - 'r"
pelvis to the lowest rib and sides lateral movement. Involved in
of your lumbar spine. pure lateral flexion,
Multifldus Originates in the lower cervical Bilaterally extends the verlebral
vertebrae (all thoracic and lumbar column. has a conLrolling e{ecr in
vertebrae) attach ng to lhe 'spinoL,s lateral fl exion, assisting stability
process' of all vertebrae exlending and is attached to all verLebrae.
from L5-C2 (see the section on
'The spine' on page 3).
Psoas OriginaLes or rhe 'transverse process' Flexing the hips and lifting the
of the lumbar vertebrae, Joins legs.
together with the iliacus, which
attaches along the inner surface of
the pelvis.Together they pass through
Lhe grorr, artaching to rhe rop o[ rhe
front thigh
Pelvic floor Run lrom rhe Lailbone (cocc/x) Lo Has controlling effect when
the pubic bone.The front and back unnalng.
passages (vagrna, anus and urethra)
are controlled by the sphincter
muscles, which lie within the pelvic
floor:
Thoraco lumbar fascia A large sheet of flbrous tissue
surrounding the back, covenng the
extensor muscles. lt attaches medially
to the thoracic, lumbar and sacral
vertebrae, and laterally to the rbs.
lntercostal muscles The muscles that lie ln between the Help to elevate the ribs and
rtbs. assist in respiration, are
constanLlT aclrve duri^g speech.
Spinal erectors Atlached to the sacral and iliac Help to extend the sprne and
crest, form a thic< tendonous muscle, support it during flexion
which ultimately attaches to the activtties, such as bendlng
lumbar and thoracic vertebrae. forwards,

described in various magazines spend so much of fast-twitch fibres, and so to work this muscle
time on conditioning this muscle. Is the quest effectively we need to look at the most appro-
to achieve the elusive six-pack that important? priate training methods, movement rangei and
The rectus abdominus is essentially made up resistances to use.

8
 paqrrJsep se) uo4esqrqels lsrsse ueJ arnsssi: :--
'euocaq IIr,4\ 'a;nsserd leuluopqe-er1ur SururelureLu u. r:r: i pue sa8ue:1
laq] ralea.rt eql '.{llcarroc Suug aJ" salJsnu eqJ -ordde lsoui
qcns se pue fir,rec Ieuruopqe aq];o uei --,
ssalun pue 'srncco 1eq1 aurds er11 Jo Surpuaq .{aql se lueuodul aJe sJlf,snur JooU Jr.\[r: ;-*
alcsnu slql I
aql ralear8 ar{J 'purru ur slql qll{ paurerl
aq pFoqs qlns se pu" aJu"rnpua a^eq Jool+ clAtfu
^\ol
lnq salJsnru p;ra.uod are laq; 'uoqrsod pexeg
?r rnr r:
e ruo{ aurds aql Surpualxa ro; alqrsuodsar 'uorxau Surrnp sanbrlqo ar;- --. h
l€ral€l uolxel
ere pu" 'sp"re,u.1ceq pu€ spre^\rog Surpuaq raqla8ol s>lro^A
uorpod Jalno er{J 'puE-j - , ^' .,,,.].
uaq.^,r aurds eql Uoddns srolJera leurds aq; r-' '. --:-"
. .^^^ !^ q, ,,
ur 8eq Surddoqs ro as?llrns e Surploq :- - -
" qJddu5 oUlJl ^
sJolcaJa leurds se qrns '(s,{e.,ra.aprs) ,{1era1e1 puaq ot :;:- '
eJe
,
Suraq sr aurds aq] arer{^ uorl"nlrs lue :aru: :
pu? sqrr
alcsnu sril osn a^ pue aurds aq] ol lurf? rr
unroqunl snlerpenb aril Jo uo4rod rerrn; : -*
'olep ratr?l e 1e ,(..rnlur o] p?el ro sL.uelqord
LUnJoqulnl snleJpe-E
le..rnpod asnel uer uJnl ur qlrqA 'salu?lequr ollsnur
oleorl u?r srqg Sursrrexo ueq^ sresrlqels eq] Jo
luaLurrlap oql o1 salrsnLU ler:r3;edns aLll )ro^^re^o '1nd;o a13ue a,rr1eler pue lpoq aql uo ,:--- r
o] ]ou lueuoduur sr 1r ]nq >Jo^ leurr,uopqe Suunp -rsod (luaruelour
Jo aurT Jreql 01 anp uon.: ,-:
]ueye eu-tos o1 pele-rodro)ur ere LUeL.ll jo lso6 ur 8ur1"ro.u selJsnur aril Jo llnseJ e s€ sr-i-r-r
rr J|J'JJU5
luutuunoul n' rp : rnr<nrl ,.(rrrrnpr<
rrrrrrdc pr--
--.,+--- . +:t:a- ,- ar
-+ uol] slqJ'sJlloJ [erJ]el r-uo"r.; aurds aql JSrlrqe:; . - -r
-eloJ ur Suruorlrpuo: osJol ur soloJ snorJen an?q pu? 'anbqqo Ieurelur aql qll,t,\ reqlaSol 'pur :; :
sepsnLu Surpoddns deap e.re sallsnu resrlrqels or.ll aql Jo uorxo-Il Ieralel ur slsrsse osl" tI !-_ ':j
uaqM ll
plalJ pue lanDrer Aueur ur I"1r^ sr qJrq\! ;_---r
self,snur reslllq€ls eql aql Jo uorlelor seleaJf, anbqqo Ieurat\; -;*
sanbrlqo leuJalut pue leuJal!:
'll{lqe Surlroddns slr erolser
01 JapJo ur paureJlal aq 01 paau IIL{.{ alJsnur
sql ured >lJ€q Ja^ ol JaIe ro aurds aql o1 l-rnfur 'uor1e:rdxa paJroJ ,,(ue SuFnp sil:.---:l
8ur.trolo;1nq 'a,trnc requnl aql uo lcag;a 8urua1 snuruopqe JSra^suEJl Jr-{l se 'q8ne1 ro -:- eq1 3ur41
-lel; e seq lI 'sarroJ Surpuaq lsrsar ol lr alqeua no.,( uaq.,r,r paapu ro lcafqo Aeaq e F- r
o1 eurds aqt ueJJrls o1 sdlaq snprJrtlnu aql gearq rnol ploq lq31u nol uaq.u 'aldruer= -' -
parrnbar uaq-,n ({r,rec Furruopqe aql aprs= .-n" 'oelqelJe^
snpurllnl ll
-sard aql) a.rnssard l"uruopq€-"4u1 ase;-r - r
(1r;rqe1s 3u
slle pue erf,seJ requnl-oJeror{} aql .,(q tuaLl:- " ' il ,,, .^-,,-
ur 9,,,,
PslJv uu llL
'q8noc sltrr4sar lI 'solcsnru roog cr,tlad pue ur5erqdrw
-ro l€Jqolre^ eu
q8nel nol ueq rnrlo seurqeuros ueJ srqJ'eurrn eql qly/r rarlle8ol 8unlro.,u, 'aurds aqt or -: rtrl
^ eql elp sdlaq sanbqqo aql qll.\ Sunr€ -;." r
elqqlrp pue repp"lq aril Jo lo4uoc esol uer rool] ^ ur Pe^lo^.
rr,r.1ad aql urqlrr\ sapsnu ralcurqds aql 'ured pue alJsnru rlJlllvq-^4.ols e lllueuruopa:: ;: l rcr rrpRp:r rrr'
'uorlJaJrp
>1f,€q ra^ ol aralas Sur.,uo1o; ro ,(oueu8ard rage ;o e,rqcadsarrr'sluarua,toru n€ .t ---:r :
.{es 'pauorlrpuoJap ar" salJsnur aseql uaq.4{ la .{puelsuoc slJ"JluoJ snuluopqe asJeASuE-: -
'SupJII uaq,rl .(llercadsa '1uel,rodur sr pue (ra1ey snurLuopqe asJaASue-_
AIIII€V-LS IO SASINVH]]A CNV S]I]S'A >NNIT]HI
 IIE COYPLETE GUIDETO CORE STABIL]TY

. Figure 5 Muscle chart (a) Rectus abdominus; (b) External obrique; (c) lnternal oblique; (d ;

Transversus abdominusl (e) euatratus lumborum; (f) Multifidus; -ltrrl :

I (S) Hip flexors (psoas); (h) Spinal erectors (erector spinae) l
t
.-"'*!--' -*.+;

rectus mutttltdus
:
j
abdominus

(f)
transversus
abdominus

(d)
external hip flexors
oblique (iliopsoas)

(b)

quaoratus
lumborum

internal (")
oblique

(c) (h)

Hip flexons pull the lumbar vertebrae together, increasing

The hip flexors (ptout muscle $oup) flex the
hip by either lifting the leg towards the trunk
or, when flexing at the hip and keeping the
back straight, pulling the trunk towardslhe hips.
\Ahen the hip flexors contract, the attachments
the pressure on the discs. This can aggravate
the lower back, causing pain, so make sure that
when you are working the hip flexors the spine
is stabilised and in a neutral position.

t0
tl
uoq€srlrq?ls salqeue qrlq^\ _
'uoIl
t'uorl"srlrq"ls lslss" oJ sursrur?r{Jeru Jo sauas € se sal)snur resrlrqels daap aqr
"rlp.--=
or -:-:.
aleurpro-ol ol dlaq qJIrI.{\ 'sepsnur lrun rauur ar{l aurds eql sJo\
,{q pa,rarqce sr uorlesr1rq€1s 'uaas a^eq a^\ sV l"ril aJns e>lel
slrun Jalno puE * a-l*J al€^"r93" u€
t'aJnl"lnJsnur
llun rauur eql qll^{ uosrun ur >lro^. ssaqJ Sursearcur '-t
'srolrnppe pue sguulsrueq 's1ea1n1F 'rsrop
_
snurrssrlel'sanbrlqo I"urelur'sanbqqo I€utelxa ,rrrarr'oJnl> -
-ur€ru pu" ,{1qrqe1s eJerJrur ot lnrr .-
's.ro1le;a leurds aql apnlf,ur pue sallsnru 1eqo13
.
aql s" u^{ou{ ar" asaql 'alor uorleslllq€ls Jo srusru€qf,aur reqlo - sJIrsl.--*
,{q pal"roddns lpo lou sr aurcir =-
e e^eq op aluos lnq luelua^o[r a]erlrur o? sr
salf,snu lrun raJno aq] JoJ alor .,fteurud
",lJ , -: _
_ t'ured palelar ro/pue l;nfur roJ alqrsuodsar ,{p"reurpd a::
I€urcls 01 peal u€l srasrlrqels Jrun rauur ar{l Jo ,-'-
Suruo4rpuoc rood 'sqrull eql uro4 luarrrelour
Sur.,r,ro1e 'eurds aql aslllqels o1 sdlaq 'arn1e1
roJ alqrsuodsar ,{ir:erur,id a,rl =-
-nlsnru lrun Jouur aql ql1',r{ uorlcunluoc ur 'pue
:salro8Jl€c o^ l olul II€J salJ,cr. - j, -,
Juarualour 11e o1 roud pale^rlJe sr ]I 'salJSnru 'eurds aqt ot ,n:nfur -
lrun Jauur aql Suoure a1o; roleru aql s.{e1d 1,-
snuruopq" asra^Su?Jl aql 'anDrlqo Ieuralur ol luerue^lolur roxau-drq aq- .-
,{.rr plnoqs no,,( J.rnr Ieuruopq-j- -
aql Jo sarqrJ lorrelsod pue ruFe,rqderp 'roog
uJLIM os ')JEq Jamol JLll JtE re^tt-
or,rlad'snpr;r11nur'snunuopqe esJelsuetl aqJ
drq ar{1 Jo luaua^lo^ur aql lo, -- :,
apnlJur salJsnur lrun rauur ar{J r,r'aurds
r€qlunl aql 1nd ol JaAo aIEt , - : - -
eql uo lcay;a SurueJJrts e a,oeq 'uaai a,req
d1q aql ',raqlrn; xelJ ol aurds aqr : : .
4.,r4. se 'pue ,1run Jauur, ue se u'l\ou>l osle sr
rer{unJ ou aq uEf, aJaql patJEr-- .
l"r{^4 aleaJr salosnru aser{J '.,fiqrqe1s JJoJ pue
pu" (J"J os uaUorIS ,(po uer sn-,-.--- ,
eril 'rala^\oH 'roolJ aql JJo sapE-t -.:
'uorlisod .3ur13r1 'sr,n1ad aqr or rasolJ rr : ---.
leurds ro ernlsod eler,rdo-rdde oql olpaJ) o] setl aql uo slnd snururopq€ sntri.. - -
-rqr:rr,r Fr rlrprrp?r _-:rr.ne .^ ^^!^ -^_o--- eseql- ol
,,,J llP sacoJ aprnd dn-1rs ro IrnJ l"uruopq" u€ t€ ri{ '
,(e,r,r relru-rrs ? ur >lJoM >lunJ] aql 1o s1uaure3 1 pue 01 Jualua^our srql ol \E--- __,
solrsnui eql'ornlrnrls pue q18ue;1s ezreq 11r,a,n elod ^\oil€
rno,{ ;o >lJeq aql l" salJsnru rul -
aql'suorperp pue sa;3ue 3ur:e4rp uuo-r1 3ur11nd 1;e ol sselF rqr ull ol 'Moqla rqt t:' t
--,J^,
>duvJ dPr --
.-,, |u/\
-^,^aro ludJdJJ P JU Jd9wr tu ( d/\c9 . -3 nPl'Frnu'#
J ll spr€^\ol urr€ re^4.o1 :nol gnd pu:r r,
'q]8uo.rls ou seq alod eql umo s1r ug uepre8rnol ur raddn .rno.{;o luo4 aql uo sallsi-.--. -
^,^! .. a. ..^^^ .^
^ ..4-....
aloc ? duilloJa eurdPu_rl outas eq] Jo ]lltq?]s ute] ruo{ >lurrp no,{ uaq.,r,\ uorlr€ Lu-rE -- ,
-urer-u
dleq ol uosrun ut >JJoM laq] Detluot sellsn* 'sqLUII pue suopue] rqt uo s11n..
-
deap aql uaqM ]uorr.renoLu uo 1ou pue eurds 'ac;og e al"aJJ ol rer{laSot 11ni ': --
aql Jo uorlesrliq€]s uo sr srseqcLuo eq] lo^ 'elfsnt- elf,snlu qJ€e urqll^ sarqrJ aLII :
/,,- q,
-,,.^
Jd9+u /\ur s>rl LJrrluuJ >dlJ) rw, )lur^,.rJl ou >lll9rt> cr uec Jr '11nd pue lo"rluol .i1uo *-:
salfsnur >lunrl tu;s;|;qe1s eq1
SIJOM elSSnLU e UCrrt- 1 (p) lanbrlqc
t*...--- *..--,--..
lllll€v-Ls ro shsrNvHtrX cNV sillsnh )Nntrltr
 THE COIYPLETE GUIDETO CORE STABtIry
Thonaco-lumbar fascia gain
As the transverse abdominus contracts, pulling
in the abdominal wall. the internal oblioue acts
in synergy to create tension through the
thoraco-lumbar fascia. This tension exerts a
force on the lumbar spine helping to keep it
supported and stable; this is called thoraco-
lumbar fascia gain.3'4 In principle, this process
is not dissimilar to erecting a tent, in so much
as the different guide ropes act together, 'as a
team', to help support the main structure.
Intra-abdominal pnessune
This is created following the contraction of the
transverse abdominus. which pulls the abdom-
inal wall inwards, increasing the pressure in the
abdominal cavity, and forcing the diaphragm
upwards and pelvic floor downwards. Holding
your breath during a lifting, punching or
throwing action will also increase this intra-
abdominal pressure.
Hydnaulic amplifier effect
This occurs when the thoraco-lumbar fascia
surrounding the back muscles and fascia forms
a relative cylinder. During contraction of the
back muscles a hydraulic effect occurs that
assists extension of the spine from flexion.4
Let's put this into context and look at the
movement that occurs when you lift a loaded
wheelbarrow. Prior to the lift, you position your-
self in the most suitable position so that your
legs are next to the barrow's handles. As you
bend your legs, you initiate contraction of the
transverse abdominus and other core muscles
to maintain stabilisation of the torso. There
might be a partial forward lean, even though
the legs would be performing the majority of
the lift. To keep your erect posture, your back
extensor muscles errgage. At the point of lifting,
your transverse abdominus braces, creating the
t2
thoraco-lumbar fascia gain (described above).
Your intra-abdominal pressure (again, see
above) would be increased both due to your
transverse abdominus being contracted and
possibly because you might need to hold your
breath as you lift. As you lift, the forces encoun-
tered mean a hydraulic amplifier effect occurs,
which enhances your back's stability. While
your inner unit muscles are contracting, they
are assisted by your outer unit muscles, namely
the erectors, abdominals, glutes, hamstrings and
back. As you wheel the wheelbarrow forwards
your outer unit muscles assist with stabilisation
and allow movement using the legs while the
inner unit muscles work with them to counter
any spinal movement.
All these mechanisms of stabilisation work
as a result of the contractions of the inner unit
muscles. Together with assistance from the outer
unit musculature the result is a synergy of force
that acts to overcome the external forces of the
load to be lifted against gravity. This is essen-
tially how core stability and stabilisation of the
spine occurs.
Summ91_y
. A muscle can only contract and pull, it can
never push.
' The trunk muscles fall into two categories,
inner and outer - those that are primarily
responsible for stabilisation and those that
are primarily responsible for movement.
. Poor conditioning of the inner unit stabilisers *'* 1- gtlon
can lead to spinal injury and/or related pain.
. Different mechanisms of stabilisation work as
a result of the contractions of the inner unit
muscles.
. The inner and outer unit muscles work
together to create stabilisation of the spine
and allow subsequent movement.
€l
'suorlsanb ,Sr.
arueleq rno,{ urelur"u ol a^eq no.'( (llaqteq e
aql ;lasrnol 1se ',1euor1JunJ, sr esrf,r-. 'I
Sursn lenbs luo4 e u.ro;rad no.,( uaq,lt 'ra,tano11
'rr"qJ paxrJ € uo lrs no,,( se pa8ueqcun sur?ruar rar{leq.4\ >lraqc oJ 'Surure:1 slrods ro Si: ^----J^ ^---
duru) dr.ll -I'
a1,,Qsayr1 Jaqlle ol al€ial ueJ Furure-u ,. >lJo^\ salJS
poddns Jo aseq .rno,{ asneeaq ',filter8 Jo arluaJ
"rno,,( lsnfpe ro salJsnur rasrlrq€ls rnol lrnnar
IeuorlJund'poolsJapunslu sr (l?uor]JLrf.
aql uego ool IIe 1nq 's,rea.,( lualal ur -t. lrun Jeuur J
ol paeu lou op no1 'acuel"q rno,,( ,8urso1 Jo >lsrr
ssaulrJ Ieuorlf,unJ Jo >llel qrnur uaeq sEL se >lJo,^\ Lror
elllll sI eraql aurqr€Lu e uo sse,rd 3a1 paleas e
'ured pa1e1a
ruroJreo no^ ueq^,\ 'palsal Jou sr a)u€leq areq^\
sresrlrq"ls l
'sasrlraxa pes€q-aun{leur ol pe,reduroc eJnleu sseulu leuollsu - - 'Jua[ra \
ur leuorlf,unJ aq ol puJl sasrJrrxa Surpuels-aarg
t€ql asoqr
aacueleq Jno^ uteluteut '(,luauia,rou .,(prerurrd e
leuorlcurg, s€ rr4 oLDI o:r:
01 noA aJtnbsJ astsJaxa aL.ll saoo -auos) (ssaullJ I€uorlJury, - -{lr1rqels a.r, 'sauoSalel
qlL \ pell?rrosse uauo uuel aql ol pel si: -
'Surce:q uec 1r '1pcl
's8a1 aql sur"rl osle qllrlm'aurqceru uorsualra 3a1 Ieuruopqe pue sanbruqoal Sutr
a"roc 8ur,,(1dde alq^\ parlroJrad eq uer -
ro ssa;d 3a1 e Sursn o1 pasoddo s€ sflaqqLurrp
a1.{+sag1 € ro uorlJe Surlrods e ol pal"lo.r ... .
1q8r1 :o req e Sursn sa8unl Ieuorlrarrp rl]nu
el?JooJorur ol asuas al"tu plno^\ lr 'sluerua^otlr luatue,roru FuorlJury ,{ue 'a,tqcadsrad :--
E ruo{ le pa>lool uaqr!\ l1111qe1s eror p;
a8unl leuorllerrp-rllnlu .,(ueru sa,r.1o^ur qf,rq,r\
ruo"rJ luauaq IIL{\ sluaura^ou puE sasrJ-ra\ .
'qsenbs "rog auue-r8o:d Sururerl e Fur,no11o;
se 'u8rsap auruerSo.rd ssaulg II1? ur alo.r aql Jo uorrr:
a;e no-,( gi 'sp:o,tr raqlo uI glaql pods aql ul
E a^eq p1norls 1,ro.u ,Q4rqg1s aloc 'aas L--' -UESSA SI SI
slualuoloru ol a^rleler,{pra"4p ue leql srsruoxa
se 'og 'luatue^ou [e Suqo4uor ur alo.r eql JO sar,Io.
ernporlur,{lpnper8'uaq1'aur1no,r Suruorlrpuoo
E seq osl€ .&Uqels a,ror pa,rordrul 'lun-l . .e-
^^-^- -^ -LLr.L,
dJlu+.+u
crseq e ,,(leqrur plnoqs no,,( pods ro; ueld
^\olloJ 1ca;3a Surualeg e seq 'arrqsod rallaq qll\\ ,. Jalno alll LLrf
asrlraxa aler,rdordde u€ alean o1 ..,fi1,rple :o
pods rno.,( oJ a^rl€ler saldrcur.rd osaql sas{pn }BLll 'qclq^ 'sapsnru leuruopqe daap .rar-- lrun Jaulrr ;
alcsnru esralsu€rl aql;o.Suruo4rpuor alp L_ : .
asrJraxe ue urog.rad ol a^"q nol sure8 puorl >lJo^l. uorlll!
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pue,Qrlrqrxag'&tl€n'uorleurp;o-oc'alue-rnpua
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lJeroJ iaurds pue If,€q ra^\ol aql ot :- eql allr{,\\ s.
sllDls .luaua^orrr aJri, Jo (Jololu-orq, sruJal aqJ
Sunuoua,ro ol F?uau€prmJ uo1;o are pulr = uoIJesIIIqEl-(
rno.,( a,rordun dlaq
uer salJsnur aroJ aL{r -. spr€^\.roJ .\\(
6A1rnr1ce aruernpua pue qlSuarls ipods ur aruEil pue s8ur-rrsr,
paJrsap aql JoJ InJasn padola^ap .{lr1r8e 'ra,nod rno.{ a,rordrur uel lI 'lraJJr Ll ; ,,(laureu'so1
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r\oL{+ .uuLrrL
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/INVIEOdIAI IIIIBYIS SI AT aas 'ure.ie
=ECf '(e.r.oqe p:c
 THE COIYPLETE GUIDE TO CORE STABiLITY

asyour centre of gravity adjusts when you lower muscles, rather than isolation exercises that
and raise the bar. You are forced to make tiny focus on a single muscle. Consider this: when
adjustments in your 'static' and 'dynamic, you perform a lying triceps extension you will
stabiliser systems in order to maintain your train the triceps, but performing a triceps dip
balance. The static stabilising system is working off the end of a bench will train the triceps,
against the force of gravity to maintain an shoulders and inner chest muscies. In addition,
upright position, while the dynamic stabilising this is much closer to the kind of movemenr
system controls the joint muscles to allow you you might perform during your day, such as
to maintain the position of the bar while pushing down on the arms of a chair to help
performing the desired movement.6 you to stand up when you have to answer the
front door.
Functional fitness training for non-sports-
Does the exencise neflect the people integrates lifes]le or frrncfional movement
sponting movement or activity? into a training programme - that is, it creates
For example, if you are a volleyball player and exercises that replicate activities you do on a
are training to improve your vertical jump daily basis, such as lifting shoppinginto the boot
height, you will obviously include leg exercises. of your car or standing up from a seated posi-
Research suggests that by following generalised tion. \A4ren introducing functional fitness, either
motor patterns of movement, the brain is when working on your own or when teaching
assisted in developing motor skills relative to a class, it is wise to work with just body weight
that final movement.6,7 The brain remembers exercises rather than additional equipment, so
the movements more than the specific muscle that you can focus attention on the desired
contractions. As a result you should look at movement.
which movements, not just which muscles, are If you are a sportsperson, or are involved u
relative to a specific sporting action. So, with wjth training sportspeople, introducing multi-
volleyball training, you should progress from plane movements such as multi-directional
basic muscular strength training exercises like a lunges makes sense. But for the general popu-
classic squat, to more dynamic movements like Iation even certain conventional exercises
power cleans, and then introduce related jump might not have been mastered. Take, for
exercises including resisted jumps using example, a squat technique. Many participants
weighted vests and resisted jumping. These will not lower their torso sufficiently to resemble
movement patterns resemble the end movement a functional squat (a sitting position). This is
and so will train the nerves and muscles in a because there is no guide to the lowering posi-
directly similar way to desired movement itself. tion. A functional fitness training technique
would use adjustable-height benches so that the
participants can actualiy 'sit down' and stand
ls it an isolated or compound up again. For those participants who find squat-
movement? ting to a seated position difficult, you would
To be effective, we need to move awav from need to raise the bench height slightly so they
the idea that you should train a specific muscle are performing a quarter-squat to sit on the
solely on the basis of aesthetics (that is, to bench. As they become more confident with
increase its size). We should consider using this movement, you can lower the bench height
compound exercises that train groups of gradually until the height resembles that of a

t4
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-Jua^ aql ol sassarls oql seJnpeJ aurds ',, 11et4sr1oq, urell e^4. ,salcsnru crpacj. ,,- dlaq o1 .rreqr
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luaura^oru J
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-\'iIlOdXl l'1l-lBVrS llol St ltM
THE COIYPLETE GU DE IO CORE SIABILIry

created very strong chest muscles, which have in childhood but goes untreated, causing prob-
shortened. Their back training routine is not as lems later on. Obvious signs might be uneven
prominent, though, and the muscles there are shoulders, leaning to one side or having a
-"veak and stretched. This imbalance can lead prominent shoulder blade. Adolescent girls are
to a rounding of the shoulders. more likely than boys to suffer from serious
scoliosis but whether this is due to growth
spurts, hormonal imbalances or connective
Lor^dosis tissue disorders is uncertain.
Lordosis is another common postural problem.
It occurs when the lumbar curve becomes firore
pronounced. Typically, when viewed from the Causes of poor" posture
side, this means that the belly sticks out to the Some of the causes of poor posture include:
front and the buttocks to the rear. Poor abdom- . foot problems
inal tension is one causal factor, as are tight ' incorrect footwear
hip flexor muscles and weak back muscles. If . being overweight
corrective exercises are not incorporated, . weak muscles
together with ihe appropriate stretches, an ' injuries
increased lordotic spinal curve can lead to ' pregnancy
increased lower back pain and disc problems.
' poor diet.
lesrlng Your Postune
scoliosis To fully test your posture, work with a friend or
Scoliosis is a condition in which the spine partner and use i vertical reference such as a
curves to one side. In many cases this occurs plumb line or door frame. If you were to drop T
r-r

l-Fisure 6 (")-kyeh"ri'; (bfi'd;fi (.) t."ri"tit

(a) (b)

t6
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aql Sulpuaq dq asroraxa lenbs aqr ruloJred
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pu? aaDI pue drq'.,ra.oq1a 'rea 'peaq,rno,i q:: e Sur,r.eq
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THE COI1PLETE GUIDETO CORE STAB]LLTY

Tecnique Action
Correct lift ng techn ques Bend your knees when lfting something, and avo d bending your bacl< as
you lift, Brace your abdominals and use your legs to provide the power
when lifting When carrying oblects, l<eep them cose to you Try not to
overload shoulder bags as this w l cause you to lean to one side when
carry ng,
Sleeping technrques Avord s eeprng on your front lf necessary when sleeping on your side,
place a pillow between your thtghs
Using the telephone Use a speal<erphone or earp ece so that you do not have to balance
the receiver between your neck and shouJden
When srtlrng Knees should be level with or just above the hips. Place a rolled towel
or flrm cushion beh nd you to provide Jumbar supPort
When wall<ing Walk tall l<eeprng your head up and your shoulders bacl<

they do not go over and in front of your toes you squat or even that you come up on to your
as you squat down. toes, or perhaps your knees move closer
' The hips should remain level and, as you together. Maybe your hips tilt to the left or right
lower yourself down, Your arms should as you lower down or maybe you cannot main-
remain in the same line as the start position, tain your arms extended above your head and
extending above your head. they come forwards in front of your head. These
. You should get a qualified trainer to observe are all signs of muscular imbalances and can
you performing this task and get them to look be potentially explained in Thble 3.2.
at any postural deviations' starting at the Il your soleus muscle (the muscle behind
ankles and working their way up to the head. your ankle and at the rear of your lower leg)
. The trainer should observe you performing is tight, you will not have fuli range of move-
repeated movements or repetitions, viewed ment around the ankle joint and so you might
from the front, the side and from the rear to not be able to squat down without rising up
assess all the possible imbalances and you on to your toes. If your knees come closer
should perform 10-15 repetitions. together as you squat, it might be that your
. You could ask a friend to observe you, but adductor muscles are tight or that they are
they might not identify all the areas of trying to assist in the movement because other
misalignment and thus miss potential muscles, such as your quadriceps and gluteal
muscular imbalances you might have. muscles, are relatively weak. Perhaps you have
a stronger right or left leg, which you try to
use more when performing the movement'
This is one of the most common screening tests
This can cause a tilting of the pelvis. If you
used when identifying muscular imbalances as
maintain your arms in an overhead Fm-
it identifies many potential 'weak' areas within cannot
position as they drop down and forwards, this
one exercise. Having performed the movement
is likely to be because you have much stronger
in front of a trainer or colleague' some of the
and tighter chest muscles in comparison to
observations might be that your feet flatten as

t8
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rnol a,ro,rdtur uec llqrqels e-ro- ra8uo-i1s qr
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qrlerls . .,,q,- ,^^,-^^ -, a. sLu-rv sJap -:
snurssrlel pue ]seqr +9o + )dlJ\ rw -^^,,-
l)d11J igorl spre^\ro] le]
l;3urp:orre sesrfroxe 3a euo ur
,
-c,,^ ,-..
Surueq1€uerls pue l1r;rqrxeg lddy )dlr> w Jd lrd/v\/Jdouui l5 aprs auo o1 sllrl st^lod
sJoxeu eMo] pe
se1n13 qr1a.;15 d,q,,ea,v'7se1r-;3 lqBr_1 >peq sllrl st^lod
seln;3 ueqfua45 seln;3 1ea,r,r olue €q
1,,, ,,-.- -^
>ru\dLJ- urLl spre^ rol sllr] st^lod :
9J+dJ+5 /sro(e|J drq tq3rl =:
se1n13 uaqfuer]g 'e r1 3 leeM 'eprs Jnc'
srolrnppe qrlerls 7s-ronrppe trr8rl ])^opp soeu)
,,^, -4,,^ -^
>JU+J rPPc udg+oudJ+\ ueq^ ap:
sn tpoLU o1 lou r,-,
sneln;3 pue srr-u.ro1urd qrlerls . snr-oJurd/sJrr 3 tq8rl ]rnpq€ soou> JeA OC aL_
ollsnLu snelos r])laJls snelos 1q8r1 rooL] eql j]o eLuor sleeH s;._- sP >l)€q -r.a
suort)P Surlltra-r alqrssod uoseoJ olqrssod uorle^rosqo
iirXT:73l7;Y*'|7|;:Xa:7t:|XY/,,1.'.,||:717:;?
.tNVIlOdX /.llIBVIS llof Sl IHM
WHO CAN BENEFIT,FRCM
I M PROVED CCRE STABI LITY?
Improvements in core stability are of benefit to
from new exercisers to regular fitness
".r"ruot".
enthlsiasts, from highJevel athletes looking for
that extra'edge' to the elderly or those recov-
ering from injurY.
Include core stability exercises in any exer-
cise programme. A11 too often, basic exercise
progiu--"s focus solely on machine-based
gym exercises. While it is important for the new
exerciser to train on equipment that requlres
minimal stabilisation and thought, as the tech-
nique needs to be learned first, as soon as the
exerciser feels confident performing the exer-
cises then adaptations should be made to
encourage more functional movement' The
introduction of free-weight exercises is one way
to encourage the engagement of stabilisation
muscles. As confidence grows' more advanced
drills can be introduced.
If you look at various training regimes it can
appear that they apply totally different princi-
pi"r. Ho*"ver, if you look a little closer they
are actualll verl similar.
rigure---z
!i'-_'-.-"*-*''
l
YOGA
!
DANCE SPORT
MARTIAL ARTS
20
Firm foundations
Fvery time you create an exerctse regime, think of
the human body as a house lt doesn't matler how
strong your brrckworl< and joists are if your foun-
dations are not solid Ahouse buih without flrm
foundations will have no support and has a strong
chance of collapsrng. Similarly, if an exercise reglme
does not incorporate core stability work, you won't
see opLima slrengtn and condil on ng gains
Ifone considers the four different disciplines of
dance, martial arts, sport and yoga (as shown
in Figure 7), all have varying amounts of
rhythm, fluidity, focus and applied power'
depending on the discipline. You might think
that the abdomlnal training within each disci-
pline would be very different, and to a certain
Lxtent it is. First, bracing and stabilisation are
important parts of dance training and yoga, with
manv positions and stances that require excep-
tional balance and which therefore incorporate
stabilisation conditioning techniques'
Much of the appropriate training in martial
arts also comes from indirect training - for
example, when 'taking' or 'throwing' a punch
one nleds to brace or tense the abdominals in
order to minimise any paln felt or to gather
optimum power resPectlvely
Now think about a tennis serve, volleyball
spike or chest pass. Without optimal bracing or
ctntraction of the transverse abdominus, albeit
with a small but rapid contraction of the rectus
tz
.{lecnserp eq u"c arnSg srql 1a.,( '"raao pu:
pa8e aldoad ur sq?eep Jo osner Surpeal aq- ;r snlcar arfi J
eru€leq rood;o llnsar e s€ sll€J urog peu:-ri-: 1raq1e 'snuru
saunful 'aJu"leq Jo l"ql sr uos:ad i1:=: - ro Surce;q
ue JoJ aruruerSo:d Suruorqrpuoc e Sur.:',-: leqla1o.r. '
uer{^r enssr luepodurr u? ';e,ral\ofl 'S3rl-:: -
pu" sarluelas 'seqxrs rraql ur aldoad lq pa t..--:'* raqle8 ol :
uaaq IIe a,r.eq ftggqou ralee.r8 pu€ ar:-:: rr ur sleuruop
panordur 'uorlcnpar 1ey ,{poq qll.,rt rari:-: qcund e ,3
'sureF ql.8ua4s pue r€lncs"^-orpre3 '8ursr::-, . -ro; - Surur
uels ol alel ool re^eu sr
ll l€ql saleJrpur qJl:=>:; leqreu ur
Sr
u! slsels€!o I arntlJ a1e:od,rocur
fi.ia'p1a eqt -dacxa arrn
'sr^lad s(ueruo^\ aq1 Jo azrs aql 01 uosrreduro:)
qlr.u'e8ol
ur (slaldr4 ro suu l ro (lqeq a8rel e 8ur,r.eq aJe uorl€srlr
s€ qJns 'srolcey lueru uo luapuadap sr lqds s1q1
A ollol lll^ l11r8e pue ra,uod ur se>=:*rrJ urEueS e ol
Jo luaxe aqJ 'srsels€Ip pall€3 sr ssaJoro srr{J -rf,srp r{f,ea
'"qle reeuq aql Suole 'erlueJ eril ul sluds lle ueut'etuuuerSord Suruert aul urulrM Suru:--:-::
orol afu?que u€l o AJl pods pq1 o] enr]€le- .-:-"rLr >luql lq8r
-nlf,€ snururopq€ sqJeJ er{tr 's^\or8 plrqr eql sV
'pelFuII s1 ,firyqe 8urqc1a4s '1era]e1 ro '1e1uoz pue lpuoqlury epsnl! oq] dutut?Jl o1 Ae^, :,- -rr 'ra.r,r.od par
-rror{ s}r 1nq .(lecrga^ qcle4s o1 ,{1gqe eql seq eq lll^^ e^^ louuelu polloJluo) e ur eluelsrs:*
==-dr:
Jo slunour
-o.ldde aq1 Surl;dde 'uorpe Surpods e Jo slu3*;";,* ua,roqs se)
'snunuopqe snlrer aq1 'osrol aqt Jo luo{ aql le
^,,. ^---,,!^
eq] ele)tldar uef e^^ ll 'pu!u ur srL..l} g!l/ _ -3; ;o saurldrcsr
elf,snru a8rel aq; ',{en kn ur palcrJlsal lou sr =
r{ltror8 sll l€q] os qJlaJls 01 salf,snu Ieuuropqe Jno ur llj.Deds eJoLU oq o1 paau a^^ leql -- ::ErE
l
'rnht
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aql sesnec ppqc 8ur.,nor8 aq1 '&ueu8ard Surrnq 'sure8
lluo sr 1 ;e.raua8 ur aJrl plrp spods ;1e rc- : - -=;
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^^,-
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dutodJ
uo!]€Puno, s.uods Rr ro nq p ser
u!!; lnoqlr^
'aurds aql lcelord pue aJu€leq qll /r lsrsse
-unol rnol
ol 8uryro.,r,r. .,(1a,rqce aJe self,sruu >lurul eql leql 'JelIurIS -\-I3.". i- qfil
rsleLu
papr,to-rd 'pa1sa1 sr $qrqou pu€ eru"leq ereq Sururerl Ieu[uopqe Jo ]uauaJlnbar a: - r an,( ^^oq
^ --r r Jo >lurql'ou
Furqllue - Surcuep uele pue II{f, Ie(l apnltrul ruls III^{ erel{l '.{re^ pa,t saulldlcSlp rR,- -
ppo.,v\ sarlr^rlre I"uoqlulT raglo lun4^ aql Jo Surure-4 cgrcads eql a1rq.lt rcrll sn spurLri: ; dl
solcsnur resrl€4neu pu€ resrlrq€1s a$ bulule4 rouur eqJ 'paqrrlsap saugdrosrp eqr -. -r:r
3o le.,r,r a^qf,a#a 1uor e sI ileq e Surqrpc pue 11" ur a^rlJ" {UFq are salJsnrr a:oJ C=': : ulr
Sur,rnorql ro Fa1 auo uo Sunueleq e>lrl Euaua^ou snururopqe Jsre^sueJt Jql 'taas uer no.i .: \
crureulp Surprod:ocul reqloue sI sil€q &11qe1s iqrleru sruua] sal8urs .sarpel ? ? -Fr:
Fursn sasrcraxa Suronporlul 'ie^\su" auo sr 's1pp nol FurlunrS leuo4cunJ pue uortesrl"r, il;
uortr€sr1rqels pue ef,ueluq qllu '4ceq ra^4.o1 pue Jo >luHl 'llet - uorleldxa pacroJ LIll!". .r;Irliilrlllr
s8al aqt uaq18ua4s rplq^\'sasrJlexa Futuo4tpuoc pue aJnssaro leuruopqe-erlur slol] - . lrl'f
Sursradsralul'saqr^rlle uonesrTrqels pue Suruorl elssnur eql se snururopqe asJa^su€rt ari:
-. \'nff
-rpuol crrueulp apr"rdordde eql qpry\ peJnpar uego a,6 're.rtod ou aq p1no,,r aJaqt 'sn*
r rnnln'
t/.lr€vrs lrol cr^oEdr r hoEl rlrNl€ NVI oHM
IHE COI.IPLETE GUIDETO CORE SIABILITY
The diastasis is often enlarged in women who
seldom exercise and whose abdominals are
relatively weak, or in those women who have
not followed a conditioning routine for their
abdominals following a previous pregnancy.
Doing abdominal exercises during pregnancy
is perfectly fine, but after the third month (first
trimester), pregnant women should avoid exer-
cising when lying flat on their backs. \Arhen a
pregnant woman lies on her back, the weight of
the baby puts pressure on the large vein that
returns blood to the heart, and the artery that
carries blood to the baby. This could cause
reduced blood flow and lead to dizziness, light
headedness, or even possibly fainting, and
potentially cause problems for the child. Pelvic
tilting and abdominal hollowing or bracing exer-
cises (drawing the navel towards the spine) can
be performed in a seated or standing position, as
feels comfortable. Exercises should also be
avoided in a prone, or face down, position as the
pressure will be too great on the foetus. However,
abdominal exercises on all fours are fine, unless
the weight of the child causes the spine to be
pulled out of neutral alignment and pain is felt
in the lower back. Abdominal hollowing and
bracing movements can be perforrned lying on
the side as this puts less strain on the back.
If you have access to a gym environment
with adjustable cable machines, it is perfectly
fine to incorporate resistance training as long
as you have used these machines previously
and before becoming pregnant.
If you are confident of correct posture and
muscle bracing then rotational, pulling or
pressing exercises using the adjustable cables are
fine. Again it is important to remember the
emphasis is to work with a resistance that causes
mild fatigue and, as you progress through the
pregnancy, modifications to these exercises will
need to be in place. Other body weight exercises
are also suitable providing your technique is not
compromised by your 'bump' and that you are
22
sensible. It would be wise to consult with a trainer
for a personalised programme specific to your
own needs rather than iust do a few exercises for
the sake of it. Howe.r"., u general programme
can be found on page 205 in Part Five.
Following childbirth, pelvic floor exercises
(the pulling inwards and tightening of the pelvic
floor muscles) and abdominal hollowing can be
introduced within the first week (three to four
days after giving birth), provided there were no
complications. These contractions can be prac-
tised throughout the day to help restore tone
to the pelvic floor and abdominal muscles.
Exercises such as pelvic tilting and lower-back
stretches to help reduce any exaggerated
lordotic curve can be introduced durins the first
few weeks. Other movement-related &ercises,
such as rotations and trunk flexion (see pages
43-45), should be avoided until the rectus
abdominus muscle gap has narrowed to approx-
imately 2-3 cm (this can easily be measured by
using your index and middle fingers together,
and pressing them gently into the gap).
S-ummaly
. Core stability training is of benefit to all
regular exercisers - without it, strength and
conditioning gains are affected.
. The introduction of free-weight exercises is
one way to encourage a new exerciser to
engage his/her stabilisation muscles.
. The elderly can also benefit from performing
movements that encourage core stability, and
this can help improve their balance. Injuries
sustained from falls as a result of ooor balance
are the leading cause of deaths in people aged
70 and over.
. Abdominal exercises that work on the pelvic
floor muscles and core stability are of benefit
both during and after pregnancy if sensible
precautions are taken.
tz
uorlrerluoc Jo uorl€rnp pue ,&rsuatrur a^rJ€lar
,{g '1a,teu aql tuo{ .,(e,ta.e tuc g l1aieru.,
eql puelsrapun pu" 'uorlesrpqels Jo sJrueqJau
sdrl ra8ur; r{ll^r sdq ar{l a^oqe lsnf ssa:'.. .,. - elqrsuas Jr .
aql pa_dse;8 a,req 'sse1c rnol .ro 'nol aoug
ltJql leq) os urJllt qtT^ uJruopqe s.rLt. -
lrJauaq Jo e,
.
L11cmb se errl lou IIr^\ salosnru 1eqo13 aql l"ql
su?aru srql '(qluor8 .ro; ,(prcder ralear8 areq
rnol ploq '1a,ra1 auo-ol-auo e uO .s-=: . cr,rlad aq] u
JloJ aqt JJeJq pue ualqFrt o1 L-.1
1nq 'acuernpua ssel a,req) qc1r.,ra.1 lseg .{1lueu1
s3 lc"4uoJ salJsnu rrar{l IaaJ llr^\ tu: . pa8e aldoa
-uropa;d er" r{lrq^ 'salcsnru 1eqo13 ,1eor;redns
r{r"o l€ql os qceordde uo-spu"q e 8ur.:- , af,ueleq roo
aql ol pasoddo se (acue"rnpua ;alear8 e,req)
op o1 sle.u lsaq aql Jo auo 'laal ot p-: .
qlll \l ,tro1s llqeuelur are asaql s" ,1s,rg salcsnur sar-rnfu1 'arr
uorlesrlrqels eql urerl o1 luel"rodul sl lI
are laql t"qm pu€ uaddeq oi p=. pue'llr1qet
sr l"rl.4\ lllcexa o1 se luedrcrl'Ied qrea =--
'pa^ou ro palelol sr lpoq arrlua aql Sururoyrad
o1 a,trleradurr sr 1r 'luaruuoJrlua dno-f . 'sa1:
se aurds I"Jlnau e Surureluletu ro ,sluerua,r.oru
'lnoq;norLlt .- - oJ JasrJJax;
urelral ruro;rad squrl eql alrr{^ . IeJlnau ur aurds
aqt Su1ploq q8norqi eq u€r srqa ..{1pcr;;rp yo llarroc Sururelureur allq,n,\ pleq -, SI SASI]JEXA
plnoqs uorlJeltuoJ srql'Surleuun LLro-:
saar8ap 8ur.(re,r qllm asarp lldde o1 sr a8els lxau
Surddols a-re nol Jr srnclo ler{l uonJE:: i pue q1Sue,r:
aql 'sanbruqlel uorl"srlrqels pue Surce;q alerrd
aIrT r{cnru 'sruad ,ro eur€e,t ar{l punor? ::
-ordde aql peureal pue perJrluapr 3ur,re11 II"01 lrJeu,
Jar{lo Jo uortrleJluot alerJrur ueql puE sr --:
salJsnu eql lf,erluoc ol rulv 'Suruatrj_;
Suqpd lq sapsnu roog olrlad aqt a-:. : ,
iqlearq raq] ploLl op no,{ sV '.ulqt lurL1l, ot aq rq8rru '--
pue ur eq1eolq 1snf 111,a,r
pue pa-rrnbar uotlrerluol
uorlesrlensrn 'sueel aql dn drz ot _ii:_ '(de.
oql ql^^ ll+uepl ]ou llr^ sluedr:rped euros esr^
rno.{ ur 1nd o1 a,teq nol pu€ suE-
-Jeqlo se'lelt^ st sJesrltqEls eJo) eqlJo uotlleJluol 'raqlaSol sr
uo 3ur.(r1 a.re no,,( aur8erur or -,
lrs€q aq] 1o Surqreel paroltuoLu pu? In;or€t stql " lq parnseau
.(8o1eue InJasn y 'aurds e{l spre,rr _ :-
-xo,rdde ol
lu?lrodwl Ia^"u aql Sur,nerp lq urSaq noi .-- ' snlf,el eql
JSlaASueJl Jql Jlet)tuI oI ;sSJJu- -
sa8ed aas)
sI slql reqruatuag 'rolr€J Sul.-
'os op nol se ualq8q sleururopq€ aql "eql aq 01l"ql 'sasrc,raxa p
stuaes Ilrls snuruopQE as-- , _ -
lsrr; aq1 8ur:
IaeJ 01 s;a8ug "rnol Sur.,r,ro11e 'suo4cerluor roolJ tlerluoc uaqt pu€ l;puap1 ol {rlllqr , .
cr,r.1ad pue snunuopqe esra^sue-r1 ar{l el"rlrur
pelereSSer;
>ll€q-ra^^ol
ueql pu" '8urpue1s Jo paleas '3url1 "raqlra 'uorlsod saldnur-rd eql Jo IIE qll^\ .(;puap1 ,,, - .. 'saltrsnlu
IE
Ierlnau ? ur sr aurds eql leql os;1asrno.,( uorlrsod pue sseuJr"l\e apsnur rood .,(-ta.r ; .-:,
auol aJolsa-r
'uaro rnol uo aJe "ro 'dnor8 e ur Furryol aJ? ur sluedrcrlred leql sr '1ueuruo,rr.i..- -oerd aq ue
nol g1 'uorJreJluol snuruopqe asrelsuerl eql dnor8 pue 3ur11es auo-ol-auo e ur q- -
,,(1a>11
ou aJa,4 aJel
laal ol lsoru are no.,( eare srql Surssard eroc Surqeea] ueq^\ uralqo-rd -. =: - rnoJ ol eerr
aq uel Sur,\\
rr,rlad aqt 3o
SASI]JAXA JO
.AAJ
auurerSord
JOJ SASTJjAXa
tUCl tA]HfY O_L _
:nol o1 og
^I|-IBYIS Jeur"Jl e qlr-\\
THE COIYPTETE GU DF TO CORE STAB IITY
required, you should look at functional exer-
cises that involve movement bias and varying
degrees of functionality. These exercises train
the muscles in a similar movement to a specific
sporting action, requiring elements of flexion,
extension and rotation.
Unstable base training
When you embark on a core stability training
programme, for a class or for yourself, you must
remember that many exercises will be brand
new and will therefore require careful descrip-
tion, demonstration and checking. The learning
curve time you need to allow is longer than you
may be used to, to make sure the necessary
information has been understood.
As muscle awareness improves and stabili-
sation techniques can be performed with rele-
vant ease, only then is it time to progress. This
means looking at specific goals and applying
the abdominal conditioning exercises accord-
ingly. For instance, you could incorporate
proprioceptive drills (those that train balance
and dynamic movement; see below). These can
include certain equipment aids such as stability
balls and wobble boards.
The right focus
Remember that abdominal muscles are active in
almost every movement we make, so they can be
trarned to a certain etent in all actlvities as long
as the focus is appropriate.
Equipment
Using stability balls, wobble boards and Reebok
Core BoardsrNl san be very effective and fun
ways of training core stability. They require the
24
stabiliser and neutraliser muscles to be acti-
vated, to perform movement without losing
form or balance (the neutraliser muscles work
in synergy with other muscles, counter-contracting
to maintain form).
This sort of equipment can be very benefi-
cial from a sports-specific perspective because
if you can successfully apply a specific sporting
movement using an unstable base your core
muscles will be trained to maintain form. As a
result, you are creating a solid foundation to
work from when you apply the same movement
when doing the sport. A stability ball can train
the abdominal muscles through a greater range
than they are normally worked and due to its
instability the core muscles are required to be
active throughout all movements to remain
balanced. Wobble boards and Reebok Core
Boardsrx'I both have their advantages, as many
different exercises can be performed that train
dynamic balance and require bracing techniques
to maintain a controlled posture. (See pages
86-98 for exercises that use this equipment.)
Proprioception
Proprioception is the way that the body reacts
and recovers from being unbalanced. Any
external force, such as gravity, a strong wind or
an unstable floor, can cause the body to lose its
balance for a moment. The muscles are constantly
providing feedback to the brain about their
surroundings and forces acting on them. The
brain sends messages via the neryes to the muscles
on how to respond and when. This two-way
process of internal feedback using sensory aware-
ness and muscle and joint sensitivity creates this
complex system of proprioception.
Think about walking up some stairs carrying
a heavy load. The increased weight might throu
out your natural centre of gravity slightiy.
causing you to have to adjust your stance or
s7.
Jo -,firegrcads ',{llercadsa lxaluoc Furl:ods JO OCUeIS Jn
ecnporlur ol lr"ls p1nor{s no.( '('o1a ileq .i. - -
e urqll { 's€ 'raqlo r{J"a JJo paal o^ l rall€l eqJ '.{1lqBr1s l1r.
aseq alq"lsun ue asn Jo sasrcJaxa af*::"-
orql 1{3rui
IEurJlxa 'sJSIJTJXa JJUelsrsal ,{poq op ^
'ft111qe1s eror roJ Suruterl Surlrrec s,rre
nol pue 'sassar8o.rd Surure-r1 {111qels ,r:
llrcr;rcads JoJ Surur"rl
slrleqlsa€ JoJ Surur"rl Eurssare--= sql salearc ,
:sdtuec lcurlsrp -eJe,lt€ l:osu;
,{e.,r,r-o,n't4 srq.l
aarril olur 1r1ds aq u€J saslcraxe I€uruopqv
selcsnru aql o
ispuor4 e)eLU ol Lem, pet8 e s.t
er{J 'tuaqt
npn f Lp na.1 rlr:r
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Jr - )ool ll^^ no Jrer{l lnoq€
;uorleur8eLrr u,r,lo rnol are no( Jl rlrloJ ;;rar /poqou pooS a,,
qfqtt .{puelsuoc a:
sr roll€J Surlruur; ,(1uo eq1 rfl n ':n rpt-"' """1'-'"-r:Yf
,
-, - .,.']. rlpl nJ r? r\+iliYe+r
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--:--. -+ -"-:-. ro pur.rt Suor
nr rn9 :apr r nn,{ :rr rn - :
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^r ^r ,{uy 'paeuel
'
sllur!l oN ]noq]rM eq'^r e.1] Jo ro'snq e -o dn pJe : slcear lpoq
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lr t, nprc f r^r
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'sureS,(qrqels
3ug;ns sng
pue q13uar1s l€uollf,unJ a8ernocua ol ileq lllllqsls
e Sursn sasrlJaxa aruelsrseJ pue sluatualotu ('tuarudrnb;
ql8uarls leuollf,ury alerodtooul uaqJ'sasllraxa ',{1r,tr1ce ..'-- sa8ed eag) '
leuoqcun-1
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^
aceldar llenper8 '1no>1,ro.u. -rnol ur 'og 'sasrc luJl[JJXJ uE sI tr pue 'unJ JJoru Suru.--. urerl l€ql p3
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l
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t*.__**
l-L-l€vrs ltol r^r Hlv orMol
 THE COIYPLEIE GUIDEIO CORE SIAB LTY

training often requires core stability awareness

in order to perform a certain
Summary
movement.
Progressive resistance can be applied but the
. To contract the transverse abdominus, beg.in
resistance should be geared towards the activity
itself. If aesthetics (looking good) is the goal, by drawing the navel inwards, towards the
spine, in a hollowing or bracing action: ,think
then a combination of factors is needed. Correcr
diet and aerobic exercise are the first priority,
thin'l
. When you are training the abdominals it is
to reduce body fat stores, while training needs
to focus on hypertrophy (increasing muscle important to train the stabilisation muscles
first, as these will tire less easily.
size), and so progressive resistance and overload
. Unstable base exercises, using stability balls
principles should be used. Different forms of
and wobble boards, require th"e stabiliser and
resistance can include cables, resistance
neutraliser muscles to be activated to perform
tubes, medicine balls and weights (see pages
movement without losin.q form or balance.
101-120).
. Proprioception is the way that the body reacts
and recovers from beins unbalancecl.

q*''g r"-
- :"-

ilLllI",rttiltr,,€"
-

" *ll'

26
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asaql Jo lue :alunocua IIr^4 nol leql ,(1a41un
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]I]SNA V CVCIE]AC OI A/ : -
 TTE COIYPLETE GUIDETO CORE STABILIry
lsometnic
During an isometric exercise the muscle stays
the same length while contracting, so there is
no shortening or lengthening when it contracts
against a fixed resistance. (There is no change
in the joint angle either.) This is what happens
to your deep abdominal muscles during all
'bracing' movements. This contraction also
happens with many balancing or holding exer-
cises, such as the abdominal bridge (see page 56)
or partner statues (see page 122). While excel-
lent strength and/or endurance sains can be
made with isometric work, these giins are only
achieved through that specific range of move-
ment. When you perform isometric work
during stabilisation exercises, correct breathinq
is vital to avoid an increase in blood pt".s.rt".
lmportant
Never hold your breath during an jsometrrc
to maintarn adequate
contractron. Breathe steadily
oxygen levels throughout.
lsotonic
An isotonic exercise is where there is muscle
shortening or lengthening as you lift or lower a
resistance, and there is movement about the
joint(s) involved. For example, if you are
performing a sit-up movement, the rectus
abdominus and hip flexor muscles will shorten
and create flexion of the trunk and, to a certain
ertent, of the hips. Isotonic movements fall into
two types: concentric and eccentric contractions.
A concentric contraction is where a muscle
shortens against a resistance - for example, the
biceps muscle will shorten and the anele of
the elbow will reduce as a weight is lifted against
gravity. If you consider an abdominal exercise,
the rectus abdominus shortens as you begin an
abdominal curl.
,/-6
An eccentric contraction is the reverse of
a concentric contraction and occurs when a
muscle lengthens against a resistance. During
the lowering phase of a bicep curl, the joint
angle of the elbow increases and the bicep
muscle lengthens as the weight is lowered,
against gravitl, back to the start position.
Muscles are ll0-40 per cent stionger in the
eccentric phase of a movement. It is often effec-
tive to set up an exercise in which the participant
cannot perform a full rep (i.e. both eccentric and
concentric movements) by assisting the concen-
tric phase but by controlling the eccentric move-
ment under load, e.g. eccentric curls,
partner-assisted full press-ups.
Resistance
The most common type of resistance used is
constant resistance, where the load doesn't
change (for instance, body weight, a barbell or
dumbbells). However, it is important to think
about where the resistance is irrelation to your
movement, and whether gravity affects this. If
you are using resistance equipment such as
body bars, hand weights, medicine balls, and
so on, gravity plays an important role - that is,
because gravity always acts as a downward
torce, you must work against gravit/, moving
in an upward direction, to work your muscles
effectively. Alternatively if using your own body
weight you must lift or push your body upwards
against a fixed object (for example, pull-ups on
a bar or press-ups on the floor). However, some-
times when using your own body weight the
resistance will not be sufficient to achieve a suit-
able overload. If this is the case, you must
increase the effort by adding extra resistance or
looking into additional methods of achievins
overload (see pages 27-32).
Any exercise that requires the resistance to be
moved 'across' gravity will place the overload on
a muscle other than the one that is creating the
6(.
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THE COI4PLEIE GU DEIO CORE SIABILTY
stronger and/or has better endurance, so if the
overload remains the same the muscle will not
be stimulated optimally. This is why the amount
of resistance used or the duration of the erer-
cise needs to be continually increased in order
to orovide a suitable overload for the muscle.
This form of continual intensity change is
classed as progressive overload.
Increased overload to the abdominal muscles
will vary according to the level of specificity
required. Unless the activity is sports related
and requires specific resistance or speed-related
movements that require optimal bracing and
stabilisation, the usual way to train the stabilis-
ation muscles is to keep the intensity relatively
Iow but to increase the duration, to create an
endurance training effect.
Neuno-musculan adaotation
When the brain has to learn a new task or
skill, such as a new exetcise, the nerve path-
ways that tell the muscle to contract need to
be developed. Depending on the complexity
of the movement, this motor unit development
might require some practice. This is known as
neuro-muscular adaptation.
When introducing stabilisation exercises into
your workout regime, the number of exercises
to incorporate, together with the frequency with
which they are to be performed, will vary from
person to person - evervone has different goals,
time restraints and fitness levels. As with any
form of training, the most important thing is to
blend the new stabilisation drills into your
current regime when you are ready, remem-
bering not to introduce too much too soon or
increase the relative intensity of any drill before
you are fully able to progress.
Repetitio ns/ seq u en ci n g
The number of repetitions and the order in
which they are perfbrmed will increase muscle
5U
overload by working similar or opposite muscle
groups in sets of repetitions. The following are
descriptions of some common methods.
Pynamiding
Performing a set of exercises, then increasing
the resistance and performing a second set with
fewer repetitions. On the third set increase the
resistance again and perform this set again with
fewer repetitions. This kind of training is
usually geared to the development of strength
and size. Rather than increasing the resistance,
you could increase the duration to create the
overload.
Super-setting
Super-sets involve, for example, performing a
set of exercises on one muscle group, and then
immediately performing exercises on another
muscle $oup. This works with opposing
muscle groups, such as a chest exercise
followed by a back exercise. Alternatively you
could work on one group of muscles only, but
follow one exercise with a different movement
- for example, a lateral raise followed by a
shoulder press. If working the abdominals, you
might perform a static stabilisation exercise
(e.g. the bridge/plank) followed by a dynamrc
power exercise (e.g. medicine ball throw to
floor).
--^^| u-tr
^,,1-^,,^+;^^
t rd u b Lrr ru
This method of o.r".load is similar to same-
muscle-group super-setting, in that you might
perform a lying triceps extension to exhaust the
triceps prior to performing a press-up that works
the chest, shoulder and triceps. As the triceps
are pre-exhausted the chest and shoulders have
to work harder.
When you are planning an abdominal
training routine, it is important to incorporate
many principles of overload, including both
full- and partial-range exercises using external
It
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THE COIYPLETE GU DE IO CORE SIAB LITY
sort of situation, you should consider changrng
over to other exercises or machines.
Prggramme de_sig,n
In writing this book I have tried to steer away
from absolute training protocols as this book is
geared to be more of a smorgasbord of core
stability exercises and principles. There rs no
one definitive solution to any exercise progmmme
because everything can only ever be relative.
The relativity factors are the desired goal, the
equipment available, the time and intensity of
training and also the ability of the participant
in question. However, it is important to
remember the integrated training principles as
mentioned on page 15, and the need to iden-
tify any imbalances that you might have before
you begin a total body programme. Failure to
do so is likely to restrict your progression and
will potentiall; cause injury.
Everyone is individual and what appears
simplistic to one person might be difficult for
another. For a truly structured programme,
always seek the advice of a reputable trainer at
a local gym. Some highly regarded training
institutions are the CHEK Institute, the
National Academy of Sports Medicine (NASM),
the National Strength and Conditioning Associa-
tion (NSCA) or the American College of Sports
Medicine (ACSM) to name but a few.
For a structured programme, it is important
to initially identify corrective exercises to
strengthen rveaker muscles and to help stretch
tighter ones. This helps to re-address the
balance and synergy within your body. This
should be followed by integrated stability exer-
cises, which should challenge your stabilisation
muscles and help improve your balance, reac-
32
tions, and strength and challenge your cardio-
respiratory system ur -"11.20
As your core stabilisation improves, the focus
moves to more strength-related exercises, inter-
spersed with more advanced compound
stabilisation exercises. The final phase is the
power phase and should only be followed when
a high level of core stability has been achieved.
These exercises require increased power
demands and incorporate advanced stabilisation
drills throughout, according to your own goals
or the specific demands of a particular sport.20
SgmmarV
. Muscles have to be 'broken down' in order
to grow.
. Several different muscular contractions are
involved in resistance training.
' In order to create overload, sufficient and
appropriate resistance must be applied.
' There are numerous methods of overload
available to train a muscle. For effective gains
to occur, the increases in overload should be
graduated in small increments, utilising the
different methods discussed in this chaoter.
This is classed as progressive overload.
. Neuro-muscular adaptation in the muscles
and nerves occurs when a new skill or move-
ment has been learned.
' Changes in resistance, repetitions, sets, speed
and lever length can all affect the intensity
of the overload.
' Generally, full-range controlled movements
will provide the best training effect.
However, if training for a specific sport, your
exercise should mimic the desired sporting
action as closely as possible.
tt
'asrlraxa pu" lalp ]Jarros Jo rall"Iu € aq .,(ldturs lsnf (sar"rolec ro) ,{Sraue erour sa.rrnba: ;'
rsneJaq sl slqJ'Jler Jlloqetauu 3urr.'-
plnoqs lr uaql o^oqe paur"ldxa ssol 1q3ra.^
aseurur uer no,{ '(16 a8ed aas '(qdo-.--
Jo seldrf,uud aq1 puelsrapun no,,( acu6 'tuaql sseru alcsnru rnol Furseanur lq ler{t s:-: -
aas ol rapro ur sepsnru esoql spunorrns l€ql leJ
r{lJ"asaJ'8ururer1 alueJsrsoJ Ieuor}ua,\u,, -
lpoq aql alnpar ol paau nol '.,(11ecrseq 'uaql 'lqSra,tt esol ol nol dlaq -{1t:ess::-, Furpods pa
lced-xrs a^rsnla aql a^arr{f,e o1 sr leo8 rno,{ ;1 . rno.,('1rods
[[l,t,t 'slJ{Jd e,rrysod slr IIE loJ 'Surure:r
a"ro3'lq8ra.u asoy no.,( arunsuof, no,{ ue;, .. 'traJJa 3rI
scrlaqlsav puadxa no,{ I 'lq8re,,n uo 1nd no.,( a:nri:..-. slueuroAoLU
lrrolel 1e1o1 rnol ueql salJolel aro{rr r-'--
nol gr 'srural aldrurs u1 'atn1tpuar{.t. llrsualur aq
,{lq8no.roqt }sar 'papua{t, - paads's1as '
1n707 tnof, se pass€ll sI splJ
Pue ^lasl^\ ur"rl '^llnJereJ l"a 01 eroJarer{l ar" peurnq sl l"ql l8raua €rlxa sesn 'sse1l . . -
ssol lq8ra.tt roJ suorl€puerurrorer leraua8 .,(y,q
ue Surop ol asnoq aql SuruealJ pue \'- -a^ou ro IIr
'asrJJaxa oJ uorJelrloru arues aql Jo 'alqepe,re
Suro8 'Surddoqs uog 'op a.,ln asla Sur-- .- salcsnlu orl
a[rr] arues aql s"q auo-{:a,ta lou leq} Suruoquaru 'p€olta.
qlro^{ osl" sr lI 'aruar:adxa pue ssaulrJ aJnlrpuedxa 3rJolec ts::_ 'raldeqr srq.
Jo sla^al luaJaJJrp seq auo.,(ra,ra se aruruerSord aql SursrT4n
lno>lro^ runrurldo ou sr arer{l llnser e sV 'lsJJ pue \€P aq pFoqs p
'.{-rnfur o} p"el ueJ slql aurlSar lno{Jo^ asualur
ur arl ol a-ra.n nol ;r 'aldtuexa ro3 - -; - sure8 a,rrlca
,{ue qllrrt sE 'ra,re.,u.o11 'papuadxa sarrol€:) pEolra^o Jo
Surop are no.{ uaq.,ra. (sauoler) lS:ai:-
Jo raqrunu arll raF;el aql '.{cuanba{ aql ralear8 no,,( qcrq.tt t€ ater aqt sl (UWg) aler rr-'-. 'paqddr
aql pu" uorl"rnp aql ralear8 aql 'lno>lro^\ 'rJualsrxa Aep ol-Aep rno -- pu€ luarlrJJl
r€lncs€A-orp:ee .rno-,( asualur aroru aql ',,(lecrseg IESEq JqI
pu€ ';redar pue qlmo;8 Fur.,r,r.o11e i -
slno)JoM Jel ncse^-orpJ e3 pue sue8"ro lu€^eler aql sra.na.od uaq- -
aJe suorlcel
,{S"raua olur srq} Surt;anuo.r'drunsu
pooJ Jrll asrlln pue qrosqe 'rsa8rp iai;. JepJo ur (u-\
',{1r,tr1re r"lnrs"A-orpre J
1e paads eql salep8ar r{f,rr{^{ 'a1e-r lr- -.
Jo ruroJ auros q8norql arqlpuadxa cuolec e seq auo.,(.ra,rg ',{8raua roJ sarols tEl --- .
1e1o1 rno.,( es€ercur ol asuas sa{€y 1r os '1noryo.'u,
,rpoq -rno,( saJroJ qJlq^,\ 'arue;eqr-ur i'-'
lelnJs"A-orpJ?J € s€ sarJolEl AuBru se uJnq
Surlearc Jo ren"ur e lldrurs sr lorluor --'
lou III^\ auuer8o"rd Sururerl-1q8ta.u e 're,terto11
'paseaJrur sr aJeJ lrToq"leu I"seq rno^ 'llnser e 06'Fods reln
sleo8 u,tro r
sV 'lI peeJ o1 dn pasn st .d8raua arolu eql e^eq eslSJaI'3
uorl€srTrq"ls
no.( anssrl alf,snur orour aql oS 'l"J ueql lsFe ol pue lerp ';o.r1uoc 1L.l6rar,' raaa.od pasr
'pe^arqf,€ u
uaq^ pa,4\oll
eql sr aseqd
punodruor
IEVIS NCA ]EO -la1ul 'sasrJ-i.
snf,oJ aql 'sa
MCN> OI C]]N NC IVF' -orpJ€c Jno.\
 THE COIYPLETE GUIDETO CORE STAB]LTY

Unfortunately there is one other aspect to take Endomonph

into account: genetics. You are born with a
predetermined blueprint, your DNA, which
decides everything about what you are. While
exercise and diet can affect the way you look,
they can't alter your genetic make-up.
Body types
Your parents provide the genes in your genetic
make-up. These genes are arguably respon-
sible for many things, including your level of
athletic ability, your intelligence, musical
talents and the way you look. Looking at body
type, this is why some people are naturally
thin and others have a more rounded
physique. There are three general body types,
as described below.
Endomorphs have a more rounded look, with
larger chests and waists. In women these are
the classic 'pear' shape. They can gain weig-ht
easily as the body tends to store fat more
readily. \A,bight training is always a great
complement to a workout but the training
emphasis should reaily be on cardio activity for
this body type. You might remember the classic
endomorph from school. They would often be
the one who was a little fatter and tended to
tire more quickly. They would be the last ones
to be chosen when deciding the teams for
games, yet were the first chosen for the scrum
in rugbyl
Most of us are a combination of tr,vo of these
body types. and characteristics from each will
be more or less prominent throughout our life.

Figure | | Body types: (a) ectomorph; (b)

Ectomor^ph mesomorph; (c) endomorph
Ectomorphs tend to have long limbs, and are
often tall and slim. Their hips and shoulders
are generally narrow and, due to a faster metab-
olism, many complain that they cannot build
muscle and gain weight. If I think back to my
school days, ectomorphs were often the tall
gangly ones who weren't necessarily that co-
ordinated but had long limbs and r,vere often
pushed into sports where their height was an
advantage, such as basketball or high jr-p.
(b) (c)

Mesomor^ph
Mesomorphs are the 'natural' athletes. Distinct
characteristics are broad shoulders, a slim waist
and a muscular athletic look. They seem to be
able to put on muscle and lose weight relatively
easily. At school, as I remember, mesomorphs
seemed to be good at anything sporty and often
ercelled in team sDons.
Gontra-indicated exercises
There really is no such thing as a contra-indicated
exercise, rather every exercise has reiative risks
according to the person performing it and the
desired goal. For example, a gymnast has to
perform many twists and turns, leaps and
stretches as parr of their sport. The iraininE

34
\t
'll"{ll ara-nl sar.rnfur'uorlesrlqels e^4taJJa arey '>1ceq rno.,( uo 3url1 lqFre;1s sFal rno . - 8ururel1 a
3o a8pa1.,r,rou>l ]rarururru qll^ 'pue aurds "requnl pauro;:ad se,u. dn-1rs rrssep aql 'ls"d aq- -, pue sdeal
aql uo ssa,rls lear8 areld ppo,t.t srqJ 'spuolas 'qJre ol >lJEq ra^4.o1 eqt -: 01 s"q lsE
09-0t Jo sprE^ on roJ rooll aqt JJo rur Ot-gl u"r pu€ aurds aql uo lpcarrp 1nd ,{aql tr:-. aq1 pue 1
sFal aql Surploq 'asrJJaxe aouernpua ue s? sroxelJ dq aqt ueq.n 'uorlrsod srql uI 'pe,sn'' - s>lsrJ e^rlE]
pauro;rad s€,.r,l. asr€r 3a1 alqnop aql lsed aql uJ sI &IIIq€ a8era,tal rraql l€ril qcns 'pa8e1ue .: , pele3rpur-er
'luaulutsrl" Jo lno ,,(lecrueqcaru are laql su€arr qIFI,lt 'aurd. - -
aurds "requrnl aqt 1nd uef, r{lrq^^ 'sr,t1ad aql llll 1a11e.red erl sroxag dq aql 'uorlrsod 3a1-rr--:
u"J sroxell oFI aql 'uorlrppe_ul 'e^rnr r"qunl e ul 'tuJLUJ\lo^ur roxag drq aqt sesrruo.--. SASI
slr aseaJlur u€c qlrq^ . 'aurds reqrunl aql uo srql 1qFre"4s a"re s8al aql Jr 'senssr a8e-ra'r.a1 , ,
'rJ^J,,l,ror{ :rooU rql .
1nd 'os Surop ur 'pue s8al aql III ol llerluof, JJo lreq.rnol UII ot IJE T
(r)
daqa 'sq8rqt aqt Jo do1 aqt pue aurds requnl ur8aq s,roxag dq aql spre^\roJ raqlrnJ I.rr
eql ol qcell" ,{aq1 se 's;oxag drq aql ar" luaru sy 'lpoq raddn eril Jo $ua1 ralel alne--,
-aloru srql roJ alqrsuodsa"r selrsnur aq1 'uorlrsod srrnpar srqJ'lsJr..lJ Jqt spreMol a8erqu au. -
I"f,rJJa^-reeu e 01 uaql url ro tueql ploq ol laqlla ol reqlrry lrerluol sl€uruopq€ aqJ 'sallsr.--
pue roolJ aqt JJo s8el aql III ot sI uortr€ aqJ -uopqe pue >lJeu aql Sur8e8ua '.roog eqi g :
'sl"urruopq€ aql ulerl ol asrlJaxa ue se sreal sr pearl aql llerlrur 'dn-1rs e Sururo;;ad '-,:-
lueru ro; pesn ueaq seq asrer 3a1 alqnop aql sdn-lrs 6al-rqbre--3
sasreJ 6a1 alqno6
._c,t:
_
'(peo1,ra,ro e^rlelal pue .{1rcryreads'uorlcun; lsed aql .ra,ro relndod uaaq a^eq leqt sJ,.. i*'--*
ol a^rl€lar a8uer lerurldo ue qSnorql allsnru Ieuruopqe .rrsselJ, o^,\1 paquf,sa:
urerl no,,( 'a'r) lllerundo - snurruopq€ snlf,er ^\olaq
I pultu ul slql LlllM 's{srr Ierturlod dllr -- i-,1_ol'Jo.,"'
aqtr - ellsnlu uorxal] ureu aql selelnlurls lualu asrJroxe cgrceds e Jo slrJaueq aql reprsu -
'eJrl rno lno
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aslcJaxa uorxel] -ro dn-1rs e Suluro;rad uaq6 ',{-rnfui Jo >lsrr ssal Li-. III^{ rlJ"a ur
'pecnpar All€f,rlserp ueeq eser{l Jo o^.tl
'1ca;;a Furure:1 relrrrrs e epr,ro:d IIr.{\ tEL-
seq anbruqcal IrnJ Ieuruopqe rrssell srql Jo -rlsqns eq u€f, esrJJaxe rar{lou€ Jaqlaq \\ .r
a8uer luarualotu aql '-ra,La.uoq !srea.,( lualal ur LUnJf,s aql -r
"rno,{ go la^al sseulrJ aql ro '1a.ta1 ssau:.- -'
sasrlJexe Ieuruopqe 3a1-1q8rer1s Jo asn eql o1 alerrdordde sr asrl:axa cryrcads e Surr--,
JOJ Sur€el a
ur acua8rnsal uaaq s"q erer{J 'pa8e.rnocsrp JJqtJq^\ aprJap ol J^EL[ no1 ',(.rnlur tu::' sauo ls€l 3ql
aq plnoqs sdn-1rs " 're^o o1 pepuel p
11n; 'uosea-r srql roC asner .{eru l"ql sasrJJaxa Jo ecroqf, € a.\:: -
a>l€l sroxalJ drq aql aJoJaq ]uauranoLu eql Jo no-{ 'raure.r1 ssaulg ro ';asrJ:axo relnSa: r .- eq uauo pin
ped lerus e lluo roJ a^rloe ar€ sl€unuopqe arfl 'lep.--': Jrsselt aril Ja'
rog llrnrlce o
leql suearu a8era,r.al Jo srruer{cau-orq arIJ l€rll e^elqf,e o1 Sururerl ur l"luaurEp -
'>lf,eq Ja.4 ol aql ol sseJls e^rsseJxa laql 1seuu,(3 aqi .ro; 'la.{ 'l,rnfur Jo ):- -- Furure:1 aqt
sasnec pue asodrnd leuo4cun; ou sa,t.res dn e a^"q ]lr^^ slueua^ou asaql Jo auoq _ lear8 e s,ie.
1ls IInJ aql srl '1uatua,r.oru -,(ressarauun sl slqJ ol peeu ,{aq1 leql sluarrraloru luaraJJrr aJolu l"J at(
'saaul ,rnol o1 s^ .oqla rnol qcnol ol spre^\roJ Jq lll\ JrJr.ll IepJLu plo8 e J\Jrr.{Je ol li' lq8re.,u ureS
pueq pu1? dn 1rs o1 salf,snu lcau rnol uo 8ur1pd e .rog ';eoS-rulS a8era,r.e aql Jo leql ot r-*-,- eJe aseql ua
Trltu lvnnr n -
'1+:'\ :tvvI yo
lq pale.rlsuouap uego sel\ luarua^ou eqJ l:a,t aq III { luarua^oru ,{poq s,lseuur-ii - -
'peeq rno,{ puqaq padselc spu"q rno.,( q1r,tr 'dn 'ql8ua:ls ;o aar8ap qFH e alarqJ" or :,, -
ftvrs noltlojl€ MoN> orcrrN no^IV|M
THE COI1PLETE GUIDETO CORE STABTLTY
Wherever possible, especially when intro-
ducing stabilisation exercises to a class
environment with varying ability levels, it is
recommended that the legs should be bent
when held against gravity to reduce the lever
effect, and so the intensity and subsequent risk
factors. Initially it might be necessary to work
only one leg at a time, again to minimise any
potential for injury.
A word of caution
There are certain exercises in this book that do
: n.a, fnr e rlnr leo --i.^
rhlc ,,_ dt5e h^..,^,,^-
ltoweve,, +h^"^
anl'il/ +n
vr ha dLLqr
LU ug ,-fromnror-l h',-h^
I Ptgu u/ Lt iq -^.+
-/l /-^-^-l
I v>L duvd
Provided that the spine is maintained in a neutral
rnq-inn )^.1 tha/e c ao ao-.r.1rtr.. on nf the diSCS
or darape to lhe ,o.:'ner'rs, 'l'en hold ^" a douole
'=b r:ice
leo * ".' ic ir rctifi:hle
' )""
-''
Popular myths
Electnical muscle stimulation
gadgets can cneate a defined
tonso
Electrical muscle stimulation (EMS) has been
used in rehabilitation settings since the 1960s
to help stimulate muscles that have suffered
,r"r.r" du-uge. Electrodes are attached to the
skin and a small electrical current
through them to the underlying muscles. The
stimulation from the electrical current has
helped to prevent atrophy or shrinkage in a
number of patients in the clinical setting. Yet
the fitness industry is always looking for a
quick-fix solution and, often, similar EMS prod-
ucts are advertised, proclaiming their ability to
create a solid six-pack and attractive torso
within weeks. It seems that just 10 minutes a
day will reduce your body fat, narrow your
waistline and give you a rippling set of
36
abdominals with little or no effort! As with
many of the 'fitness products' on the market,
there is often little or no research to support
any claims made by the advertisers and, Iet's
face it, if it was that simple, everyone would
have a six pack!
Sit-ups will help suppont the
sprne
The muscle responsible for performing the sit-
up exercise is the rectus abdominus and, as
previously discussed, r,l'hen it contracts it creates
Ll re5e are
forward flexion of the spine. It is a mobiliser
iLgu 1+htcrc,
dLt ^+^
muscle and provides little support for the spine.
Spinal stability can be enhanced through the
strengthening of the core stabiliser muscles of
the inner unit and the postural muscles attached
to the soine.
Penfonming abdominal exercises
will help reduce the waistline
By incorporating stabilisation exercises into
your workout you can gain improvements in
posture, and doing movements where the trans-
verse abdominus is actively bracing to main-
tain correct form can have a flattening effect on
the torso. However, the only way to reduce
your waistline is to decrease your caloric intake
and/or increase your cardio-vascular activity tc
passed essentially burn more calories than yoL
consume. The resultant energy deficit will resul,
in your body utilising more of your fat store.
for energy. There are no exercises that will spot
reduce or remove fat from any one area.
Summary
. Your basal metabolic rate (BMR) is the rar.
at which you burn energy while doin.
nothine.
LT,
Surop apq,r
eter aqt sl (
'eaJ? a
-1ods 1p,,r,r leq
saJols l"J rn
llnsar IIr^\ lrJ
no.,( ueqt
o1 l1r,r4ee -re1
a{elul JrrolE:
acnpar o1 ,{
uo 1ca;;a Suir
-ureu o1 8ur
-sue4 aql aJe
ur sJueura^o
olur sasrcJal
aurll
sastcJa)
par{J€ne selJ
Jo salJsnu r
aqt q8norql
'aurds aql ro3
rasrlrqou €
sel?erJ lr slf,e
se 'pue snur'
lrs aq1 Suru-
oql
'qdroruolca pue qd:ouoseu 'L: --
-opue :serro8elec aarql olul II"J sad ii ,-: .
'pJsn Jq 19,,n leqt ,-'- ppo^ auo,,(r
'euIIlsI",4\ Jno,,( aJnper lou
IIu auol" sdn-]rs Jo lunorrre aql -retea:F Jql slnolro\\ lr' s,la1 'pue s-ta
's>lsrr leuanbar; ro uorlernp 'llrsualur eqt i;:::-- l"roddns o1 q
l"rlualod aqr o1 paredruoc
ra^rlap l{8rur 1r ErJauaq 1e4ue1od aql uorl aql'Sursro:oxe uer{lA'rrrsrloq"laLu -- 'la>lr€ru aqt
-sanb slezlrle esrlraxa lue Sur;aprsuof, uaqlA as€eJJur nol 'sseru alosnur rnol Sursea:: - - LIll^{ svilro
IIV-LS .lO ]EOI]€ MON> OtC]]N NO IVHM
BEFCRE YCU BEGIN
As with any new exercise routine, always check
with your doctor that there are no reasons why
you should not embark on a new programme.
Perhaps a previous injury might be aggravated
by some of the exercises, or a joint problem or
muscular condition could cause you pain in
certain positions. Also, it is important to identify
any imbalances you might have and introduce
corrective exercises to recondition any muscles
that might restrict your progression. Once you
have received your doctor's all-clear then
you can work your way through this book, but
try to avoid skipping exercises or chapters.
It should be remembered that, as with any
exercise routine, there are no quick-fir solu-
tions. Exercises need to be learned through
practice, concentrating on each and every repe-
tition. Only when you have learned the correct
method of stabilising for a particular exercise
should you move on to the next. lJse this book
as a continual reference to remind yourself of
the correct bracing techniques, breathing and
related postures.
The exercises in Part Two demonstrate
numerous core stability exercises and principles,
beginning initially with minimal equipment.
The section progresses to incorporate unstable
base training and then how these principles
can be used with more conventional erercises
in a gym setting. I have included hands-on
training and medicine ball exercises towards
the end of this section to look at alternative
overloads and include more dynamic move-
ments, many of v,'hich are used within sports
specific drills.
38
Part Three introduces a total body perspec-
tive of integrated functional exercises that will
challenge both your strength and your stabili-
sation capability, throughout the movement.
These exercises really test your core function
and so it is important that you are confident
with bracing techniques as you work your wa,v
through this section. It is important to under-
stand that while this book has tried to include
numerous exercises that involve core stabilis'
ation, not every variation or permutation can
be shown. As long as you, the reader, understand
the principies of overload and the concepts of
instability and proprioception, it is up to you
how you vary each erercise relative to your
own needs or sporting emphasis.
Later on in the book, Part Four identifies
alternative training (such as Pilates, or the
balance and agility movements that are used in
children's fitness) that is akin to core stabilis
ation with regard to its similar bracing principler
Other forms of exercise and movement (such
as the Feldenkrais and Alexander methods) are
looked at too; you will see, through the use o
such techniques, the outcome of improved o:
enhanced function and/or enriched life through
better movement.
Finally, Part Five gives some examples o-
programme design, both within a class perspec'
tive and for individual training. If you are a:-
instructor, this chapter identifies some of th.
factors to consider when setting up your ou:
abdominal class and shows how you ca:
monitor the abilities of your participants an-
decide which exercises to use.
pu" ,,qrlrqe uorlr?srlrq€ls rno,{ pu€ sld€pE r-.
r€lnJsnru-olnau aql sv 'luelua^our P,. -
e uJoJrad ol uorl"silrq€ls Jal€aJS sa..
feql luarudrnba rrJrcads alerodrocur or ,
pFoqs no.,( 'Surce;q Furruopqe lJar'roJ -r
-seleu sanbruqoel er{l pue}sJopun noi
^ar.-
'APIJInb os effi.-.
.
IIr,t,\ salJsnu lenr;,radns rno.,( le.u srqt uI
-alorrr ro3 alqrsuodser ere qclq,t'r'saltsnr-- .
.
lercr;radns aql qlr..v\ uosr:edruoc ur alui:
.ralear8 e^€q eseql se lsrrJ solJsnur -
-llqels daap aql urerl ol luelrodurr sl tI r-
I€uruopq" aql ur"rl o1 sanbruqral Surur -
puE uorlesrllqers Lltoq rpnlrur {rqJ_
pauro;rad aq lpsea u€c pue luarudrnb:
sJsrJraxJ Jo slas lErlrur JLIJ ',{r1nrr.;.Jrp.;o -
Sur&e,r qJr.A\ sesrJrexa I€ururopqe lua,i-,
Jaqunu el"rlsuoruap s;aldeqc Fur.rro-
"
SlSllElXl : - -
O'UII IHVC
- THE CON1PLETE GUIDETO CORE STABIL]TY
muscular strength increase, it is a suitable time
to introduce greater stabilisation requirements
by adding integrated, compound movements
with increased resistance. \\4ren correct form
can be maintained throughout each repetition
of the desired movement it will be time to move
on to a more advanced exercise'
Remember that the emphasis is not just to
complete the required number of repetitions but
to achieve perfect form throughout each and
every repetition. As with any exerclse' an appro-
priaie warm-up and suitable cool down are very
important. Thi stretching exercises within this
,".tiot are targeted at the muscles likely to have
been involved, but they do not represent
comprehensive stretching programme for a total
body workout.
When training your abdominals in a supine
position or when lying face up, being on your
tack and lifting the head will require the neck
musculature to contract. This can cause a short-
enins of the muscles at the side of the neck and
leadlo a forward head posture over time' If
you can push your tongue to the roof .o{ your
mouth this will activate the deep cervical flexors
that stabilise and protect the cervical spine' By
remembering to keep your tongue in the roof
of your month during any exercise in which
ton ur" on your back or face up, you can help
io strengthen the deep stabiliser muscles of the
neck. Thls might also be useful if you find your
neck begins to hurt during certain postures or
movements.
Warpilg_ UP_
Before performing any activity it is important
to warm up, through graduated movements,
42
those specific muscles and joints thatwill be
if
involved in the activity. For example,
warming up for a 100 m sprint, the warm-up
should graduate from mobilisation exercises
and dynamic stretching to progressive jogging
and running actions. The running movements
should increase in intensity, performing sprints
of various distances until the body and mind
are fully prepared and the muscles readv for
such high-intensity sporting action' In top-levei
athletics it might take up to an hour to warm
un for this 10-second event.
\A4ren training the abdominals, however, it
is unlikely that the intensity of movement will
a require such elaborate warming-up methods'
Consider the movements of the exercises you
are about to do - namely various flexion, rota-
tion and bracing movements' The warm-up
should replicate these movements but should
graduate in intensity and range to, mobilise all
ielevant joints and muscles. In addition'
replicating the movements will improve your
colordinaiion and improve your kinaesthetic
awareness. Dynamic movements will increase
the blood supply to the muscles and assist
enzyme activitY in the muscles'
A rvut--.tp should incorporate flexion'
I
fr
extension. lateral and rotational movements oi
the spine, and should not focus on single-plant
activity (e.g. forward and back) but incorpor
ate multi-plane activity: movement in al-
directions.
As the muscles of trunk, hips, shoulde:
girdle, chest and back (together with. to.a lesse:
lxtent, the arms and legs) are involved i:
many of the abdominal exercises, the mor e
rn"ni, in the warm-up should encourage tota
body activitY.
 tv
yc1 rnol qtr,u tqFr: :no.( ot ssolre Surq -
ueq^\ leql os elelor o1 sdrq Jnol .,r,ro11y -:--
alrsoddo :nol qlpu osrol rno,{ ssone rlr:::.
'.1ua[uJ^oLrI
;o a8uu"r JLll JSEdJJuT no \ -.----
'slsrA r Surtcr::
qli,^\ luerua^ou Jo a8ue"r aql .8utse:.
1e1o1 a8e-rr
pu€ luarue^our slql Furleada; 'raqro - -a^olu oql
ueql aprs auo ol ]s-rr; 'os.ro1 rno,'( a1elor -i1. --' uI poAloAr
'(9 a8ed aas' lri -
rassel e ol
ur sdrq rnol Surdaa>l luaq .{pqFrls s.341 -: raplnoqs
1.rede qlpr.rt raplnoqs laa; .rno.,( qlp\ p -- - .
II€ ur lu
-;od;ocur
aueld-a15u
Jo sluaula.\
'uorxag a
lsrsse puE
asearrur ]ll
f,rlaqlsaEurl
;no.,( aaol
'uorlrpp€
II" asrlrqou
plnoqs lnq
dn-ture,u
-e1o"t'uotxe
nol sasrc:a
'uo
l 'spoqlaru
tsur^oru aJoJaq suo4€lor 0z-ql lnoqe roJ ruIV .l
'qf,"er no^ s€ srJplnoqs pu" IIr^ lualua_,
l suo!l€lou '5 aslfJ3 t: 1r 'ta,ta,troq
l
peq rnol ssorre qrla4s lq8qs e 1aa; o1 u€aq
no,{ leql os 'luarua,tlolul (stuJ€ rno,{ aseanul
':-_ LUJe 4 Ol J
'looJ Ual rno.,(;o seo] aql ot uo
eruoJ ol nol sacro; uorlJ" Surlsr,trl aql 'pueq rsrllr ulroJrad ot peprru sr luaLud.:' 1a,ra1-do1 u
,ro; lpea,r s
puru pue .
sluuds Suru
sluelUeAour
3ur83oi a,rr
S] H]-L SASIJJEXA U
dn-ru,re.,lr a
CNV S]SI]E]X] dN-hL; JI 'a1durer,
rq IIrM t€r{l
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I
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II
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L:
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t1fi
THE COIYPLETE GUIDETO CORE STABILTY
i Exercise 9.2 Up and Overs
"*--*-*-.*i
:l
Stand as before, with your feet shoulder
width apart and legs slightly bent, arms by
your side.
Flex through your knees and hips, in a squat-
ting action, and bend forwards as if skiing.
Then stand up slowly, extending your spine
and reaching up with your arms.
Gradually increase your range of movement
so that the whole exercise becomes a large
swinging and bending action, reaching up,
over your head, and bending back slightly at
the top phase, while reaching down and
behind your legs when squatting.
Perform 10-15 ful1 movements.
44
j I Exercise 9.3 Lateral Flexion l
Exert
"i!
t
. Stand with your feet shoulder width apart.
legs slightly bent with arms by your side.
. Bending laterally (sideways) at the waist, and
being careful not to lean forwards or back-
wards, reach your right hand down your right
leg. Repeat to your left side.
' Gradually increase your range of flexion
while being careful to avoid any twisting or
forward flexion of the spine.
. Perform 10-15 movements to each side.
sv
alrlrsuos sI ue-Ero uopual flog aq; 'ured asnec
u"J pu€ anss4 alJsntu aql sualrot{s tlJltl^{ 'xouaJ
r{Jla4s cpe1o.(u aql sel€^rlf,e uaql sII{J'uralsds
sno^Jau I€JlueJ eql ol uoll1?urroJul bulpuas
'aSueqc Jo ele-I aql pue r{13ua1 arqlJ alf,snlu
ur sa8ueqr salJlluapl alpurds alf,snu aql
,a'ue8ro uopual 151o9 aqt
pue aypurds elcsnru aql - self,snut aql urqll {
s-roldaoar Iernau o^\l Jo esn aql q8norql s>lrom
EIAIS 'rilSual Ieiurou sll ol alf,snru lq8p e urnlar
dlaq uec 1r 'pauorluaru se sanbruqcal Surqo1a,r1s
'alq"lJoJluoc aJeq^\ luarur'. -
ral{lo ql1,t{ uorleunfuor uI pasn uaq.,r'r 'pue
salJSnLu 1q34
aql Fulsearcur llenper8 'saluq 0I-g il '
le8rq o1 ,{e,nt luallaf,xa ue sI sIqI
'(UltS) es€alar 1e1cse;odur-Jles - .(qlqgag luarraloru Surpunor pue Surqcre s1q1 tea i-
'sJqr - - 'aPt
lsrssls ol sseJoJd e uoillnpoJlul aql uees
^\au Jo lr uerl^{ saop lef, e aIII 'adeqs xe.\u,.
a^eq Iof,olold Surure"r1 pue qf,r€asar uI saJu€Ap€
luof,ar 1nq 'pasn oq uEf, seqclarls rrueu.,(p
Sur1eu 'spreatdn 1I qf,r" otr JI s" >ll"q l- .ro 3ur1s
pue lrlels '1urof .ro alJsnu u;roads e go ,fi11q aql punoJ 'sleuruopqe .rno.,( ur 3ur11nd ".--, _ uorxelJ
'alrnr r"qunl aq] aleraS8exa ola.-. -
-rxal; ro a8uer luaura^ou eql a,to,rdur o;
JAeJuoJ e 8ur>1eu '>lJeq lJmol lno \ .
'.{ruarcg;a J"lnosnur-ornau a,tordrut lq8u "rn,
ol url" pue le,,lte qlollnq rno \ -: ->lreq r
IIr^\ qrrq^\ 'raqla8ol Sur1ce 'alcsnru eql pu" ulerq ^\olloq, 'saauli,-
eql uaa^\leq uoqellunujuroJ al{tr a^olclurl IIr^\ pue '1sn
srql '&111qeis lurol pue aru"l"q ralear8 Suurnbar e^oq" lsnf 'sq8rql rno.,( uo spueq tno \ - , 'aPIs
'pasnJoJ aq ppoqs asllJaxe eql Jo lueruala uoq"
pue 'seau1 rno.,( Surpuaq 'spre'tt.tog -= 'pede
-sr1rqels aqt araq^\ sl slqJ 'asodrnd lJarroc sJI uo
alrsnru aql alecnpa-ar cll lcaJJa 1l p.,n luauu8qe
llaxor ur alJsnlu aql uIE4 o1 si a5e1s lxau aq1 'seq
lurofepsnur e leql luorua^oru Jo a8ue; .ro ',Qryq
-rxeg aqt pesserppe 3ulrc11 'ql5ual I€trrJou stl
ol {J"q allsnlu aql ulnler 01 'seate lqbr] asatp o1
sasrlraxa .&Uq1x"U a8ernocua o1 luepodrur sr 11
'saJu€leqrul alf,snur Sursnec 'luarua,rour 3o
a8ue; parnpal -rolpu" arnlsod ro luaurrr8rle 1ca"r
"
-ro3ur 01 enp salcsnuI raqlo uo lloJJ" esra^p" ue
al€q u€l sqt pue paleqrotexa aq ilp{ uralqord
aql 's€eJ" aseql ol sesllJaxa aAIJJaJJOI JO
uorlrnporlur aq1 q8norql posserpp" lou sI sql JI
'aruruerSord Sururerl ll€ra^o rnod uo lJeJJa a^q
sql leql .{144t sr 1r 'ssaulea'nt ro
-e8au e a^EI{ III^\
.(ltqre paf,npar'Sururetl-ra,ro ol anp raqlra '1q8r1
are leql salf,snu ro s€aJe rr;rcads a.teq no.{ ;1
xell l€3 Palroddns t'6 aslfrarr:
6urqc1a.r1g
S:H]I]ITS CNV S]S ]I]X] dN'XIVM
 THE COIYPLETE GUIDE TO CORE STAB]L]ry

to both the change in tension and the rate of the

tension change. Stimulation of the Golgi tendon
SMR techniques
organ inhibits the action of the muscle spindle
and decreases muscular tension. This phenom-
Latisimus
enon is knov,n as autogenic inhibition.2l Starting position and action
Self-myofascial release requires a pressure to . Position yourself lying on your right side with
follow the line of the muscle.\Ahen exercising,
the foam roller placed just outside your right
this is generally done as part of the warm-up to
armpit.
help release tight muscles in preparation for the . Your arm should be outstretched with the
workout to follow. Self-myofascial techniques
thumb pointing upwards.
require the use of a foam roller or similar. This . Gently roli, remembering that the movement
is a cylindrical tube usually made out of foam
for this exercise is minimai.
that is placed under the part of the body to be .
Repeat on other side.
stretched. Position yourself so that the desired
muscle is resting on a foam roller and, by
applying body-weight pressure, you roll over the Rhomboids
foam roller so that the entire len.eth of the muscle
is rolled. The pressure of the foam roller stimu- Starting position and action
lates the Golgi tendon organ within the muscle . Begin with your arms crossed over your chest
and helps to 'iron out' muscle tightness and and with your fingers touching opposite
restore normal muscle length and balance. The shoulders.
movement should be slow and controlled bui it . Lie face up over the foam roller, keepin.e
can also be quite awkward to get in the correct your head in neutral.
position to achieve the desired result. . Brace your abdominals and lift your hips off
It is worth mentioning though that positioning the floor.
yourself over certain muscles - the piriformis . Roll the foam roller across your mid back.
muscle located above the gluteal muscles for
instance - is not always easy. Not only is it easy
to fall off the foam roller, it is also ouite an effort Ouads
to support your body weight u. yon roll across.
In addition, if you do suffer from tightness in Stanting position and action
certain areas the SMR technique can actually . Begin lying face down over the foam roller,
be quite painful, despite its positive effect. with your arms supporting your body weighr
If you encounter any tight spots you should just . Maintain correct alignment by bracing you:
rest at that point for 20-30 seconds. This allows abdominals, pulling your navel in toward,
the pressure to stimulate the Golgi tendon organ, your spine.
which autogenically inhibits the muscle spindles . Gently roll across the foam roller so that r.
and thus reduces tension and pain in the muscle. travels from your pelvic bone down to you-
The benefits of self-myofaicial release are: knee.
. Remember to keep the roller towards th.
' Neuro-muscular efficiency
. Improved flexibility for specific joints outside of your thigh.
' Reduction in muscle soreness
. Correction of muscle imbalances.

46
LV
'Fururerl p;aua8 ,ro; uoqereda,rd ur luarf,rJJns
aq ilI^ saqrlerls 3ur.no11o; ar{J R'srrroN srrrlC ,-,
papoddns lq8re,tr .,(poq ,rno .
Kq Euttpuattg q ap'ln2 a\aflwry aUJ aas 'saldrc
eql ra^o uMop ar€J 3uri1 - --,
-urrd Sururerl Jo uorleu"ldxa ralpg e rog 'q13ua1
uotlce pL= __ _ i:,E.\\ol -
alcsnlll lJaJJoJ urelurEru pu€ sarJnrur arnpaJ
dlaq o1 aruruerSord Surqrlarls luarf,UJns e peau aelel e :: "",itiiil
IIr^\ salrsnu eq:l II€ 'sluetua,rotu punoduor qlplr I U \\OP
auure;Sord €ururerl ,{poq p3 e Furle;odroour -'- os lallr
uar{M 'osrol aql Jo salf,snur pal"ler pu" arnll?l 'JauI aql o) u\\op tu.
-nJsn[r a"roJ aq] Fur,ro;drur uo sr srseqdua aql lallor lu1?oJ eI{} IIor 'JSISSE o1 )----- r:l Ui IJ
>looq srql un{lp 'saldreur-rd Surqelarls luareJJrp 'roou Jqt JJo slarq qlr,rr pa.r'': - :
:-irJErq
pue sar{llarls cr;rceds lueru ere arer{l ep{lA pue aJu€leq lsrsse ol pasn.. t- :.,r .\poq
'arnleradural -{poq as€arlur leql s}uaru -- , ruEol ;
-a^our raqlo qll^^ paurquoJ sr pue aJnleu ur ssorJ? 3ur,,(1 'aprs rno,{ uo .;--.--
peliorluoc crureu.{p srJIaEr uorJc" aql ssalun
1a.,(
'p1oc are salrsnru eql uaq^A. qrlerls reAeNI 'rure^
ar" sa[Jsntu aql uar{^^ auop aq ,{1uo ppoqs
'sasrolaxe Fur.,r,r.o11o;
eql ul s€ r{Jns 'Surqo1a"r1s
or1e1g '-,(lsnor,rard pauoquaru sanbruqral - r.-prlu in
HI trS 'aau1 :no,i splE ,.
aql qll^{ uotlcunfuoc uI >lro^\ o1 padola,tep
aq plnoqs aruruer8o;d ,{1r1qrxag e 'qlSua1 { l"ql os rallor ru"oJ aLIt sp,-: ..q rno.i
-'rno-{ ,11ear, .{11ua8 pu? sru.re ,-:
I"rurou slr ol alf,snu aql Suru:nlar ur ]srsse oJ lpoq rnol Surlroddns iq dr. . -
'aJnss;- - : -rI'rallc)
saqcleJls cllels o1 aplue ga1 rno,{ ol uo Sai lJ-; --
'JalloJ tueot - _ ^do Sur
:no \ la_\
rllue Ur[ "rno,{ qrr,u roou rqr :: -
'IIG-807, sa8ed uo rrpuaddy aas
uorlce pue
aseald sanbruqcal asaqlJo soloqd pell"lap roC
---.-.:d''
'eere 1ea1n13 er{l a^oqe lsnf 'drq
eql Jo aprslno aql ssorl" rellor ru€oJ aql IIOH
'srure rno.{ Sursn lq8ra.u lpoq rno.( poddng 'eeu>I aql 1e ule8e 3ur1,re1s pur: ',
'eeu>l Sa1 tq8r: .rno,,( Sursso.rr'3c1 r.Ja1 :-
-a \oLLr aql
'drq rnol spJe^ ol dn s1a,re-ir ,r;-- -
]q8p .rno,{ relo passorc 3a1 ga1 rno.{ qlpr
'ra11or ureoJ er{l uo uorlrsod paleas e ur ur8ag leql os spre^ roJ y1asrno.,( a-ro-,.'
su.re .rno,{ lr{Slan {poq - '-1I \\ PJI{J
uorlce pue uorlrsod 0ur1.Le15 {llr*
'3a1 1q8r,r rnol ro; q: -,
srurJo+rJrd -uelur ol lq5u "rnof ra,lo 3a1 r,r:- -- - :no.i eprs
". rPr\ tLlor-r
"rno.,( rapun ralloJ rueoJ er{t qr.
'aau1 ,rnol spre^\ol qFlql .rnol;o uo 3ur11rs are no-,( l€ql os JIes:
eprslno aql u^A.op re]lor rur?oJ er{l IIor ,{1.,1,ro19
UOll3e pue U:-:--
'q8rq1 rno.,( uo auoq crqnd
rno.,( o1 Ierel€l pauorlrsod sr rellor ru€oJ aqJ
S]NfI]ITS CNV S]SI]I]X] dN-AIVM
 THE COIYPLETE GUIDETO CORE STABIITY

The stretches tr"xercl

Stanting position and action Stanting position and action

. Lie on the floor, face up, with your legs in
the air, knees bent.
' Bring your knees towards your chest and
hold on to your shins.
' Pull your knees in as tight as is comfortable to
round your lower back, stretching the muscles'
. Aim to hold this position for 15-30 seconds
and reoeat.
' Position yourself on hands and knees, with
your weight evenly distributed.
Suck in your abdominal muscles and dral
in your navel towards your spine as you arcl-
your lower back upwards in a catlike stretch
Hold the stretch for 10-15 seconds before
relaxing and repeating.

Pnogressions/ adaPtatlons
' This stretch can be done with a partner for
an increased stretch; however, care must be
taken when doing any partner lrork.
' Lie on your back, bringing your knees in to
your chest and have your partner lean for-wards
so that his/her chest rests against your feet'
' As your partner leans forwards, or puts pres-
sure on your feet, this will force your knees
closer to your chest and increase the stretch
in your lower back.
Coaching points
. Always talk to your partner while performing
any passive stretch so that you are both aware
of ihe int"nsity or force to apply, and of each
other's limitations or flexibility.

48
 6V
'rplaJls aql esearJur ol ernssard enua8
Surlldde ,(es-ra,r
af,r^ uar{l pue) aaul lri8fr rno,{
uo pueq ga1 rno,{ eceld ,q4a,qs aql asearJur oJ
suorleld epe /suorssat0ot6
_
'>lr€q ra^4ol -rnol q8norql Surpuno;
.qJlarls
rn
_-
'lnoqFnorqr eurds tra:a ue deal or
aql lsrsse ol puer{ :no.,( go arnssard ar{l .4{o[[e
'^rolaq uorssarSord aql Fururo;-rad .,roog slutodt--.'
;1
aql spr".^^o] reqlrnJ aeDI aql qsnd o1 ,,(1,re"r8 'lya1 rnol o1 ,3r-:1,
ql1l{ 8ul{lo.rt 'l1ua,ra pue l1,tto1s a,toru pue s8al Sur8ueqc ,luaure,roru e{l Fur:,-_
ol lnq qllarls srql aJroJ 01 lou luepodrur sr
11 aJoJaq spuoJas 0Z_gI roJ uorlrsod srqr -:
slutod 6ulqceo3 aaul lq8rr rno.{ 1, _
pueq-tqbu aqt o1 .a.r) Jprslno ,l,roqlJ rn,
'eprs lq8rr rno.,( sp-rearol saqsnd
pue,{poq rno,{ 01 >lunrl -rnol q5norll q8noua rEJ rs.
sassorc 3a1 ga1 -rnol aurrl srql iaprs raqlo eql Suraq leo8 aq1 ,aau1 lqFrr rnol ,plniro,
uo Surleadar aroJaq spuof,es roJ ploH ga1 rno,{ Sur8urrq ,aurds
0t_06 rnol q8norqr -,
se
.lsr^^,l no^
>lceq ramol rno,{ q8no;ql qJla4s e alearr oJ aroJaq spuc
leaq lq8u -rnol surdaar lsaqc ,i3lu,;., 'r{qarls elq_
,Qr,ter8 .8ur.t.to1e ,roog aql o1 Sa1 aql re^.\oT ur aau>l lqFu rno,,( 8ur"rq pue roolJ aqr _
qcre nol se
spre^,\or .{poq -rno.{ sso'e
uotlce pue uotltsoo : _ -\,eJp pue s
"";oiilllr';:j
'ur laaq- aql Su€upg ,aau1 lq8rr rnol puag
'uoqrsod (xgrcm, ur roolt aql uo paqlla4slno l1 I{1I4t 'saao1
srure 'tnol r{llm ",dn ace; ,;oog aql uo el.I
uotloe pue uotltsod 6url.iels
xut)nr3 te1 lueg g.6| as!)raxf i ASt).,{es:
/'6
S]H]-L]!lS CNV S]SI]I]X] d.-AIVM
 IIE COI1PLETE GUIDE TO CORE STABILITY
Starting position and action
. Kneel up on the floor (do not rest back on
your heels), holding on to a chair by your
side for support if needed.
' Extend your right leg forwards so that the
thigh is parallel to the floor and the knee is
bent at a right angle.
. With your left knee on the floor, lean
forwards from the hips so that you sink into
a hip flexor stretch of the left leg. Hold for
15-30 seconds.
' Change legs, taking your left leg forwards
and kneeling on your right knee to repeat
the stretch.
. Repeat each stretch two or three times.
ra^^^A;^^
uuour ilrrg ^^;^+^
PUil tub
. As you lean forwards, try to tilt the pelvis
under to really focus on stretching the hip
flexor muscle.
50
Stanting position and action
. Lie face down on the floor and place your
eibows under your shoulders with forearms
on the floor, palms flat and facing down.
' Push yourself up, without lifting too high, so
that your elbows and forearms are supporting
you.
. Relaxing your torso and legs, try to pull your
torso forwards by pulling against the floor
with your hands.
. Hold the stretch for 10-15 seconds before
relaxing and repeating.
aa^^^Ai^^
uuour ilr tg ^^;^+-
PUil tLb
. This is a subtle movement and you shoulc
feel the stretch through your abdominals anc
ribs.
. Avoid pushing yourself too high off the floor
 ts
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aqt tslsse o1 .{poq rno.( 3o lq8ra,n aql esll
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Stutod 6urqceo3 'roou aql
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'spuoces
06_0I roJ r{f,terls eqt ploH 'aprs lq8rr rnol spre,nol Su. pue sleulrr
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ga1 rno.,( q1!{ arull srql ,asrc,raxa aql tE.,- -
lceq rno,{ ur r{Jlerls " IeeJ no.,( ,tr 1zure8e
8uq1nd lq leql os >lreq ur:a1 ,1q8r1uo 3urp1o11 'spuoras
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eql IaeJ nol uaq.,lt lnq J€J ool urnt tot
lprnls sr lr papho-rd ,srrels eql Jo ruolloq 'raplnoqs pu€ lsaql ln
eql le relsru"q aql ro 'o1 uo du8 uec no.{ leql aroJaq sp
ur8aq qcla"rls no,,( urnl n .
aru"{ roop e asn ,aruoq l" JJ .lsaql rnol qlryr " IaaJ plnoqs
'1ru.re 1qFr"r lno \ .- roou aql l
Ie^al spu"q qloq qlp{ eurqf,"u esrf,rexa pexrJ le,,,te 'a'r) replnoqs ga1 -rnol spre.rlot .,-
ro r€q lle.ll. e ol uo ploq pue lq8rrdn puelg :no,{ 1nd o
urnt pue';aplnoqs pue urre lno\ \
uotlce pue uotltsod 0ur1.re1g 'MoqlJ Jql te tuJq \- -_- Surpoddns
rure ;no.{ Surdaal ,aruergroop Jo IIE ,
os 'q8rq oo
lsureFe uJ€aroJ pu€ pu"q lg8p rno r - ' 'u.,r,r,op 3
pue ile^{ e ol lxau ro le.,r,lroop e Lrr : -- l surearoJ rl
uotlce pue uotllsoo : _- .rnol aceld
: lsaqC puE
: alPrlg roPlnoqs I l'6 asr)r3r: sl
S]Hfr]IlS CNV S]SI]E]X] dN AEVM
 i r er
STABI LISATI CN

No equipment is required to perform

exercises.
EXERCISES

these . Maintain your breathing and hold this

contraction for 10-30 seconds before relaxing.
t
. Repeat 5-10 times. /
The exercises Coaching points

t
. Only when the correct tension can be
achieved and maintained should you move
! Exercise ro.r i::ff#roominar j on to the more demanding stabilisation exer-
I cises described below.

Stanting position and action

straight, chin tucked in and hands loosely

together under your forehead.
.j
-_*._-*i

' Lie face down on the floor r,vith your neck

i
,!

I
/
. Relax the legs, the gluteal and abdominal
muscles.
' Slowly contract your abdominal muscles,
pulling your navel up away from the floor
and in towards your spine.
. Simultaneously tighten your pelvic floor
muscles as if you are trying to stop yourself
from urinating.

52
 ts
'luesercl
^lluelsuoJ
sr uorsual l"uruopq" pu€ lnoq8noJrll
IIps ureruar aurds pu" sdlq 'sr,r1ad aql
aq;
leql sI asrJrexe srql Jo lcadse luepodrur
sturod 0urqceo3
'seru4 0I-g luaura,tour a8els-rnoJ slql leadag
'roolJ aql o1 Fa1 ga1 er{t ra^ ol uaqJ
'roolJ er{t seqrnot lsnl1oo; aqt ptun 3a1 lq8u
rno.,( ra,uo1 ,,(1.,u.o1s
'uorlcerluoc aqt SulploH
.100J -Jexe uorl€s
lq8p rno,,( o1 luacefpe 1r Surrq pue eJue]srp a,rou no,{
au"s eql looJ gal rno,{ asrer 'sleunuopqe rno.,( eq ueJ uo
q8norqt uorJJ€Jluol aql Sururelureru 'ueq; o
'pet"^ele ll plor{
pu" roolJ ar{l uro{ rur 06-9I loo; lq8rr rno.{
gll '1uaq eeDI eql Surdeal pue 'l1.tto1s .(rarl '8urxe1ar ar
'sleuruuopqe :no,{ stqt ploq
;o 'uorlce Surcerq ro 'uorlcerluoc aql IeeJ ol
u.,r,rop sserd pue Ie^eu rnol ruor; lul 0I-g lnq
sdrq -rno.{ e^oqe rur g-t s.ra8ur; rnol ece14
'sl"ururopqe rno^ JJerq pue luJru
-u8qe 1e.r1nau ur aurds pue,sdrq rnol daay
'roolJ eql uo laeJ rno,^. pue luaq seeu>{
"rno,{ q1r.tt '1ceq :nof uo 'roog aql uo arT
z'0 | as!lrax3
uorlce pue uorlrsod 6url;ets
S]SI]I]X] NO IVSI ]]€VIS
-ErFi,%-,
ff
 THE COIYPLETE GUIDETO CORE STABILITY

Exercise 10.3
Four-count Leg
LOWertng lmportant :8.Eli*tri5"€

The emphasis of this exercise is not

lust to hold
the iegs off the floor but to do so wjth correct
abdominal bracing and spinal alrgnment,

Coaching points
. Each leg movement should be slow
and
controlled, and should take approximately
5 seconds.
. Provided you can maintain the correct align_
ment through appropriate abdominal tension.
start to increase the distance over which the
leg is lowered.

Prognessions/adaptatrons
. To decrease the intensity of this exercise.
bend your knees more to reduce the relative
lever length of the legs and keep the lowerin.{
movement small.
' To increase the intensity, only allow a slighr
bend in the legs, and lower each so that the
foot nearly touches the floor.
Only advanced-level participants shoulC
attempt to lower the legs close to the floor
Starting position and action as the tension required through the abdom_
. Lie on the floor as in the previous exercise,
inals to maintain the correci alignment is
this time with both feet raised, your knees great.
o-ver your hips with legs slightly tent.
' Place your fingers as before (3_5 cm above
your hip bone and 5-10 cm from your navel)
and press down to feel your abdominals brace.
' Maintaining the abdominal tension, lower
your right ieg slowly to approximately
45 degrees and hold it there.
Lower your left leg until it is level with the
right and hold it, remembering not to hold
your brearh at the same rime.
Then raise the right leg back to the startins
position, followed by the left.
Perform l0-15 repeiirions.

54
 ss
'ur€ paqllarlEno Jno,,( SuolE
pue >ll€q rno.,( ssoJl" 3a1 papualxa rnol ruory
sunr ler{l alod e Suqroddns e.re nol aur8eul
sturod 6urqceo3
.3a1 pue ure alrsoddo aql qtlr\
Surleadar eroJaq 'uorlrsod 1rels eql ol urnler 'esrJJexa aq1 dols '1er1nau : ,-
l1.rto1s uaql pue spuolas 91 o1 dn roJ ploH Surnoru sr >lf,eq ra.,r,r.o1 rno.,( leql :-.
IeeJ
.rool] aql ol
slurod e- --
1a11ered 3a1 pue rure pasrer rnol 1aB 01 tuly .
'luatuu;tIIe 'suorlrladar gt-!'I ro, -
leurds pue uorsual Ieururopqe lrarrol Sururel 'uo4rsod lrels aql ol surnJer ueql pu€ s,.
-uleru alq,,\ 'ure lq8r-r rno,{ ueql raq8rq ou 3a1 aqt uaq^\ slunoo uoqqadar alalduro: -.
'esIJ-ra\- :
1I SulU11 'nol purqaq 3a1 ga1 rnol asre-r pue sr luarurr8rl
puega pue 'sr lr ereqr\ urre lq8g rnol daay Surrnp a8els .{ue lE qleerq .rno.,( ploq r, -
'srasrTrqels raplnoqs aqt a8e8ua dlaq 'uorlf,e .sJossros, e ur s8al rnol;o suortrs, r :
-uopqe aql
rool] eqt ol
o1 dn qrunql eql Surdaal 'osro1 rnol qlltt a8ueqr .,(lsnoauelpuns 'uorlrsod srqr ---
'luarurr8rle r- -:- plnoqs slu
Ia^al rure aql dea>l ol rulv 'aurds aql o1 a13ue
aar8ap-E:7 € le aprs eql 01 lno,{pq8qs Surqeear ur€lur€ur o1 nol smolle treq1 lurod € t€ r. :
rr{l }eq] os
'no,,( 3o luo{ ur urre lq8rr rno.{ asrer l1.,no1g lnq 'roou aq1 spremol 3a1 lq8r.r rqr -.
rq8rts e -,u.o11
'sallsnur rooll f,r^leo
rnol Surzaanbs pue aurds rnol spr€^\ol le^eu -u8r1e lcarrof, aql ur"lur€ru oJ sleurtrrop:. ,
3urra.,r.ro1 aqt
eq] ul Surtpd 'sleurruopqe rnol 1rer1uo3 aoerq '1ur1nau ur aurds pue sdrq rno.,i Fu. -. ,
'luaruu8rTe IeJlnau ur aurds rnol pue 'sdrq au- ,- a^rlElar ar{l
'ASI]JAXA SI
sraplnoqs .rnol -rapun spu"q rno.( q1r.,ra. '(laa; are seau>l aql leql os luaq ,{pq8qs puE ': -
pu" spu€q 'a'r) srnog II" uo Jlasrnol uorlrso4 s8al qloq qlr.,vr 'a;o;aq s" roolJ eqr :-
uorlce pue uotlrsod ourlels uorlce pue uorlrsoc a
rql qJrq^{. r
'uorsuel
Fu
-u3r1e lcer-ro
ilaleurxo.rdr
Pue -4{ols e
'1u
peJJol qltM
p;oq o1 pnf
SUOIlEIJEA |*-*.-".***---
:
:
ueui.rednj s'01 es!f,rexf t
sJoss!)s ?'0 | asr)ra r,:
S]SI]IIX] NOIIVSI ]I€VIS
E!r
llu,
li,:;
I
TLIL ETE GU DE -O COR,E SIABIT TY
'T']N.,lf]

. Hold this position for 1li-30 seconds or until Ex,

Exercise ro.6 im.- ?,iiXg;it you begin to lose abdominal tension' then sit
back on 1.our knees to recover. After 10-15 @
seconds' rest, repeat the exercise.
. Aim to achieve 5-10 bracing positions or
'bridges'.
ra^^-1..;-^
LJUoUI llllg ^^i-+-
PUlrruo
' Maintain correcl alignment throughout this
position, keeping 1'our shouiders and abdom-
inals braced.
J
Pnogressions adaptattons
To increase the intensitl' of the stabilisation
required, rvhen in the 'bridge' position on
vour knees, straighten the legs one at a time
so that ,vour vr.'eight norv balances on )rour
toes.
Maintain this position for 20-45 seconds.
When this position can be maintained rela-
tivel,v easilv, trv raising one foot slightly oft
the floor for 50 per cent of the time that 1'or,i
intend to hold the bridge, lor.vering the foo:
and raising the other foot for the remainder
This can be repeated, again for 5-10 repeti-
tions on each leg.

Sfar.finn nnsil.inn and actton

. Lie dor'r'n on the floor but position vour
elborvs r,rnder vour shoulders n'ith vour fole-
arms on the floor, keeping vour e)-es looking
torvards the floor.
. Brace 1.our shoulders and abdominals, lifting
vour hips ar,r'ar\-from the floor vl'ith your bodr'-
rveight sr"rpported through vour shoulder-s,
forearms and knees.
. Maintain correct spinal alignment
throughout, keeping neutral alignment from
the neck through to vour hips, rnaking sure
that your hips do not drop below 15 cm from
the floor.

56
LS
'lueLue^olrr srql Su1.rnp
lf,€q ra^\ol -
r
1o .SurF8us. \ue \\olle ot lou ruel.rodru
'perrnba"r 'looJ ,qleaurapun, -rno,{ .
Jo aprs aLIt :
uorlesrlrqels aql pue ,{1rsua1ur aql qloq Lu-r€aroJ '.r'r.oq1a ;no,{ q8norqr papoddn.
as€eJJur o1 'a,roqe poqrJJsap se 'ruJu alrsoddo tqFrc rr :no i ar-urt srr{J 'tudtuJ \olu Jrll lr'
pue aqt qll^\ auri ur ruaql 8urplr., ,
aql pu€ 3a1 auo Trl (rool1 eql ruorg ie.rte 'r(poq
dn ;1asrno,( qsnd no'i se lnq dn-ssald xoq 's8a1 aql ualq8re.rls 'esrlraxa srql .{Jrsuellr:
e Suruuoyad ;r p1no,lr no.( se u€ts .s^\olloJ
suotlel0epe suolss;
sE parJrpoui aq ul?f, aBpuq lurod-o,n1 srq;
'EeJ"
suo tleld epe /suorssa.L6ol6 ItAu aql ur r..
asneJ ueJ srr{l stu ,Ses, o1 osJol aql Jo Lroli ,
.luelua^ollr srql uI esol ol replnoqs Surl.roddns aqt ,l,r.oll€ tou
oJueiEq ur?lun?ur o1 aurds aql Surlsr,rl plo,ry 'lnoq8no.rql aqlearq oJ raqLuarL.
slurod 0urqceo3 qutod 0u -:
'lelol ur suorlrlada.r 06-!.I roJ Surrure ,3a1 1qSr"r 'esnJexe aql Suur::
pu! rur€ ual aql qtr^\ asrJraxe 3qt lEedaH pu€ aprs ge1 :noi uo 3ur,{1 eroJaq sri,
',3a1 pue ru.re rno,{ Surra,r,roi -ada,r c1-g1 :og Suturu 'leadar pue ,{ra ,,'
.
aroJaq spuoras 0l-!. -roJ uorysod sql ploH ;ar"rq {ra,r € roJ loou ar{t ol sdiq :no,( _r;.
'dn qrunqt aql qll^\ lq8raq raplnoLls 'spuoras
0z_0I roJ plor{ lleda: 91-c
ueql raq8rq ou'aurds aql or alSue aar8ap-c1 e spurluopq€ aql q8norql uorsual aql ur€tLr. '- 'iapureuar
l€ eprs aqt ot lno aq plnoqs ur,rE pasrEl aLII 'aurl ur osJot :_ roo; aq1 Sur
'rur€ pasrer pu€ sreplnoqs ,sdrq rno,{ qli_r,r sdrq 'saau>1 aql Surdaal 'Sur1iac aq1 sp.r1l no.{ leql arL
1a,ra1 3a1 pasre-r eql Jo eaDI aqi daal ot rulv 'dn sdrq .rno,{ qsnd 'sleuruopqe aLIl Sulr- go
',{lsnoauellnurrs Sa1 'raplf '(pqSrls
Ual pue ru:e 1q8r,r -elar paurEtr
rno,{ gr1 i1,lro1s pu€ sleunuopqe ,rno,{ are"rg aql qlEaurapun ,(1lra,rp aq plnoqs -' 'SpuOJaS
'-IooU eql qllrr lreluoJ uI 'aprs ^,oq1r
Uel -rno.{ 3uo1e arl ueJ urr1? Ual .i:
saol ,rno.{ puu no.{ pulqeq paqcla.rlslno s8al 'no,{ purqaq siaaq 'aseq .,(pea1s e no i = lno.,i uo sar
lrede qlpr.tt replnoqs spuell rno.{ q1r,lr :dn ol luaq saaul :no,'i Lllrr\\ (LuJ€eJoJ puE .\\ arurl E l€ au,
-ssa,rd 11ry e Suru:o;-rad;r plno,tr no,{ se ursag tq8r,r:noi uo Sur1sa: 'aprs lqSrr rno.,i uu uo uorlrsod
uotlce pue uotllsod 0ur1le15 uotlce pue uotlrsod b LrorlESrlrqEts
Luopqe puE
stql lnoqFno
!0 su}tlts\d
.es
I.OI JAU\-
.s ueql 'uorsr
e8p;,rg lu!od-o^ I g'0 | ast)rax3 Sur8pr.lg lerale'l
tun Jo spuol
SIS lllxl NO l nSil EVIS
IIE COI,1PLETE GU DE TO CORE SIAB tTY

Exercise 10.9
Kneeling Exercise 10.l0 Supine Bridge
Stabilisation Worl<

ft
; q""#'
T

Starting position and action Sfanl inn nnqilinn

. Start by kneeling on the floor in an upright
position (do not rest back on your heels) rvith
your pelvis and spine in neutral.
' Ertend your right leg out to the side. keeping
it straight.
. This will tilt your hips to accommodate the
position.
. Keeping your left thigh perpendicular to the
floor and arms at your sides, brace the abdom-
inals to maintain the alignment of the torso.
. Lean across to your left so that your shoul-
ders are beyond 1'our left thigh iriming to
create a straight line from r-our right leg
through 1'our torso to your head.
. Hold this position for 5-10 seconds, remem-
bering to breathe, and return to the upright
position.
. Repeat 5-10 times before rer.ersing vour leg
position and leaning across to -vour right side.
a\^^^A:^^
LJUdUI lll lg ^^i^r-
PUll lU-
. Avoid leaning across too far initially.
' Keep your lean slorv and controlled throughout.
Pnnnnessinns adantations
. To increase the difficulty level: (i) place 1'our
hands by your ears, or (ii) extend vour arms
over vour head to increase the iever length
and thus the amount of resistance.
^nd aCtion
u
. Lie on vour back, face up. rrith ;-our arm:
at ,vour side.
' Keep vour knees bent and 1'our feet on the-
floor.
. Brace 1.our abdominal muscles and slon'lr
push vour hips ton,ards the ceiling, Iiftin-
vour buttocks, lou.er and mid back off tht
floor.
. Aim to get your hips in line r,r'ith 1'oul thigh.
and torso, mainLaining the abdominal tensro:
constantlv.
. Hold for 10-20 seconds and then lorver.
. Repeat 8-12 times.
l.a^^^hi^^ilr rg ^^i^t- ruo
uuour PUil
. Youl ueight .hould be through rour sho
ders, your upper back and feet.
' A'oid pushing your hips up too high as t}
emphasis is on maintaining neutral alignme:
ol the spine.
Pnnnncssinns adanlations
. This bridging mor.ement can be performt
rvith alternate legs in the air to incret'.,
the u.'orkload of the stabiliser muscles, t-
hamstrings and the glutes.

58
6S
'sllr{s a^qdaloudord .{.rosuas rno-{ uo .{1a.r
o1 no.{ aJ,roJ llr,l,r srql 'Sa1 ,rno.{ Sursrer epq,rt
sa,(a :no,i asolr '{tlntIJJIp eql eseaiJur oJ
suorleldepe suorssal0o.r6
'lUeUrUl!t"-
'roo[+ eq] J-+o sarlaur
rql 'selJsnur
lrlo or\oru o1 sdrq aql asn"J II!,!\ sltll sE i- JSEJIJUI OI
-rtual .4{aJ 3 ueql aJoru 3a1 rno,( 1311 lou ocl ,rno'i qlr,n sluelue,\olu a3.ie1 Sur1eu pi paulo;red a
'rqe1s .{poq arrlua .rno.{ Surdael 'atueleq '{la,rrssaoxa
Url ol slrr
rno'( urelureru ol no,{ dlaq 1pn srq.} s€ no,i go aql ,\\olle lou op'uorlrppe uJ'uoI]::
luo{ ur 1ralqo ,(reuorlels crgrcads e Lro sn]og .,'
IEluozrJoq-reou E ur€llrretu pFoqs oslol
'x€lar pue a,rnlsod paJu"leq e oLunsse
slurod 0L - tuaurrr8rle 1e,r
o1 ,(,r1 'luatua.roru aqt .Suruur8aq aroJag Jqt se r{F1i
stutod 6urqceo3 'po,reAoJ aJuelsrp aql ol pasoddo s':
-JEJluoJ pue anbruqcel ar{l uo sr siseqdru. -1noqs rnoi
'uorssa,i8o,rd paJu€ApE a.rour E ol
leql SulJaqlueutal 'luarorJJns aJuElsrp r--.
8urssal8o"rd a-roJeq sploq lrtuls c.-i a,\arrlrv r? puIJ lq8ru no.'( urSaq o1 'saul
'qlpr
'
's3a1 SurSueqc
leadar pu" spuoJas 06-0I roJ lsai uaqt
eroJaq 'spuoras 06-01 -ro; uorlrsod p1o11 Surso1 lnoqll.l\ ru ol dn .ro; spremJo+ 'Ja.\\ol
06 I Lra
'JJuEleq .rno i Sururer 'uorlrsod aurds
1r..
-ureru 'roog aql JJo LuJ !r-6 looJ lLISu ,rno,i gr1 aql asol ol lou erns r9uDl€ru sprE.\,!-roJ .l uorsueJ IeurLLr
'3a1 ga1 rno.t o1 uo 1q8ra,r,r 'leal pue spuell aql Jo slualua^oru II"ru( - sq8rql rno,i q
,rno.,( ra;sueil pue spunuopqe rno,( ace;g 'tnoq8no.rqr p.
'l€rlneu ur aurds rno.{ Suidaal 'alqrssod se pr' rqt JJo >p€q
ur aurds pue sdrq .rno.{ qlpr lqSrrdn puelg o\rol rno i daal pun \lEuluiopqu rno \ Suigri 'Fuilro
uotl3e pue uotltsod 0ur1le13 'luaLua,\io^ur .roxal; drq asrurrr.. \I,\\ols puE s
rpq8rl..tno pJurnl. srru) puE tJ{.rno.
rql uo laal -r
,rno,i pue saol rno.'( uaar\laq pealds i
lq8re,lr -rno,i qlpr s-rnoJ II€ uo;1as,ino,,i u, .rule lno.{ qI
uoilce pue uorltso0
e;
t;.- ---"
o)uel€g tu1pue15 z l'0 | asr)raxf .ueurJaPrds, aBp;,rg
sls lllxt No uis t €vts
 THE COIYPLETE GUIDE TO CORE STAB]LITY

. Return to the starting position, change legs

What are sensory and repeat.
proprioceptive skills? aa^^^h;^^
uuoul ilr ru ^^;^+^
:S
PrJil tub
These come into play when there are no visual . Avoid twisting the spine or tilting the pelvis
cues to assist your balance, forcing your brain to
as you continue the leaning action.
rely on sensory feedback from your muscles and . You might want to work with a partner or
the b:l:nrp rc.cnl^r<, .,1
r your Inner ean
use a wall or table to help you balance as
you lean further forwards and lower.

Prognessions/adaptations :::
. The emphasis here is on remaining balanced
with minimal movement, contracting your *e ex€
abdominals throughout.
. To add to the stabilisation intensity, extend
Exerrise
your arms forwards as you lean, to increase
your lever length, keeping your arms in line
with your torso and extended leg.

Starting position and action

' Begin as before, in an upright stance keeping
your spine in neutrai.
' Tiansfer your weight on to one leg and lean
forwards, bending at the hip; keep your spine
in neutral as you continue to lean, extending
the raised leg behind you.
' Keep the alignment between your upper
body and the extended leg and make sure
your supporting leg is bent slightly at the
knee.
. Brace your abdominals tightly to maintain
your alignment.
. Lean forwards as far as you can go, while
maintaining your alignment, until you are in
a horizontal position.

60
t9
l-rlta:'
rxoldde 'roog eql Llo -- .
'slErrruIopq€ sJJUI .tno i qlr rr ':p.lLl r'
aql uo par€ld sI slseqdue ,IalEa.I8 os is-Ioxoij. tlntfi3
uu,+rL -, :
- -
drq aql Jo luaura^lo.\ul Jrll Surstuttunu
Jo tJaJJa eqt s€q srL{J 'rl1? aql uI leaJ
rllp\ pau,IoJ,rad 'anbruqrel qrunrl rISS€lr arll
uo pas€q suoIlEIJE,\ Jo laqrrlnu € are a-IJqJ
'ui\op sqrunql
'uorlrsod A e uI sru.re ;no.{ qrtarlslno (.rr)
-ro 'sleplnoqs uc spuuq 'peaq rno,{ pulqaq
sur-re -rno,{ ssorJ (lll) 's:ua -rnoi .{q spueq
rno,{ uorlrsod (U) 'lsaqc :no.{ ssotce sru.re 'rno'(
(
'TInl:tt, '-1* tn -^llsuelul aq] asEe'Ilul oI
--.---
Cqnll rtl 'r"'-
\./ r-
suorleldepe Tsuotssa;6o.t;
'IInJLTALUOUI esn lOu Op plr12
*]
'pa11o,rtuoo pue ,\\ols sluaLLIaAoLu ,rno.( daay
.roou
orll JJo S.tpJll ueql raql€r 'sr,r1ad rno.( pue
aSerqr: rno.{ uaa,lrlaq arulrlsrp aql SuIlnpaJ
uo sr asrl-rJxe slql qll,!\ srseqdura OLIJ
slutod ourqceo3
'uotltsod uEts aql o1 ,{1,lto1s Sutu-rn1a.t
a-r(Taq a8uer aql ;o dor aql le 'igar-rq p1o11
'saau>l ,rno.i qrnol ol sp-Ie,\\.IoJ
aplls sLu["d ,rno'i leq] os os-Iol aql ruo{ luatu
-elolu go a8ue,r url !'I 0I e e^eiqJ€ ol urlv lrn) lEulruoPqv
'.roou aL[] JJo
Ileq prur pue -raddn 'sraplnoqs rno.,( 8urgr1 SAS:-=
'sr.r1ad rno.{ spre'r'rol eSecqr-r .rno.{ Sur1,rnc
i1,lr.o1s'snurruopqe snller,rno'( 1te.r1uo3
'sq.81ql .rno.i go dot uo Surtsa.t
a.re sruled lno{ leql os spupq ,rno.{ uotlrso4 rsJql uuoJ.rod oi pdpd',t
S=SI]E]X] IVNIIACCBV :
 THE COI,IPLETE GU DE IO CORE STAB LITY

Exercise | 1.2 Oblique Reach Reverse Curls/

Exercise I 1.3 Exercise
Hip Lifts
ffi=:'

Starting position and action Qf^^+i^^

' Start as before, lying face up on the floor rvith
,vour knees bent and your feet on the floor.
' Position your hands either together with 1'our
arms across your torso, across your chest or
by your ears, with vour elbolvs to the sides.
. Curl upr,l.ards and then rotate vour torso to
bring the ribs on vour right side over tow-ards
your left hip.
' As you curl across, lift 1.-our left foot 3-5 cm
- but no more - off the floor.
' Hold brieflv at the top position before
returninc to the srart.
^'--^--^''D
' Repeat the movement, this time bringrng the
left side of your ribcage tou'ards your right hip
and lifting your right foot 3-5 cm off the floor.
f-^-^h;^^
^^i^r-
uuour rr rg PUtrtLJ
. The total movement range for this exercise
should be approximatelv 10-20 cm.
' Ti'y not to over-reach as this r,r..i11 reduce the
benefirs t..,I the exercise.
Drdr'f,rng FlilsrLon ano
^^-;+i^^ ^^ action
I
. Lie face up on the floor u-ith your legs up in
the air, knees bent over your hips and ankles
touching or crossed.
Place your arms by vour sides! palms up.
Contract your abdominals, pulling vour
nar el dorr n tow ards r oul spine.
Tilt the pelvis, lifting vour hips tou'ards thr
ceiling in a controiled manner.
Pause for 2-ri seconds at the top of the ran-et
before slor,vly lon.ering your hips back to th.
floor.
r-^-^Ai^^
uuqur ilrrg ^^;^f^
PUil ruJ
' Your knees lvill naturally-move tolvards you
chest, but focus the movement on liftin-
vour hips rather than srvinging 1.our ler
over ,vour chest.
. Keep vour abdominals contracted througho',
the exercise and avoid anv jerky moverrleni:

Pnnnnessinns adantations
' As before, mor.ing the arms further back,
arvay from 1'our hips, will increase the lever
length of the movement and so the intensity
w'ili be increased.

62
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.
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/slrn
S:S ]I]X] ]VII AOC€V ]]SSV]]
THE COIYPLETE GUIDETO CORE STABITITY
Exercise | 1.6 Slow Eccentric
Starting position and action -*-.*l
. Lie on the floor with your legs in the air,
knees bent over your hips, and with your
hands holding the backs of your thighs.
. Rock yourself forwards, bringing your feet to
the floor and almost lifting you into a seated
position.
' Extend your arms out in front of you so that
your palms are over your knees.
' Contract your abdominals to maintain this
position and then slowly roll dou.n through
the spine over 15-30 seconds until your shoul-
ders return to the floor. This is one repetition.
. On completion, lift your legs back into the air,
hold on to your thighs and roll yourself back
to the semi-seated position. Repeat 5-10 times.
Coaching points
' Keep the eccentric curl action controlled
throughout, gradually increasing the time taken
to perform the lowering part of the movement.
Pno g ressio ns/ a da ptations
. To increase difficulty, when in the semi-
seated position, place your arms across your
chest to increase resistance.
' To increase intensity further, place your
hands behind vour head.
64
Super-slow
Exercise | 1.7
r --
Star"ting position and action
Lie on the floor, face up, arms by your sides.
Raise your shoulders and upper back slightly
off the floor, engaging the rectus abdominus.
Hold on to your right knee; extend the left
leg above your hips, then lower it to an angle
of approximately 45 degrees. Brace the
abdominals and let go of your right knee.
keeping it where it is and making sure that
there is no movement of the lower back.
Place your fingers by your temples and rotate
the torso slightly to bring your left elbow and
shoulder towards your right knee.
Hold this position briefly before slowh
changing legs while rotating the right elbou
and shoulder towards the left knee.
Aim to change the leg position over a 2-'
second count.
. Each change of legs counts as one repetition.
the goal is to aim for 15-30 repetitions in total
Sr"a,; L
Coaching points
. It is important to maintain the bracing actio:
of the abdominals, preserving a neutral spin:
throughout.
lmportant
The lower back should not move from the sta'-
position. lf it does, it is likely that the hip flexors ha'.:
overcome the tension required by the abdomina.
to maintain the original position of the lower bac'
s9
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lsorrr ur ecelduouuro] aJe .(aq1 'lepo; 'sraure4 'aseq alqelsun ue seq leql luarudlnba go
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S]SYB
=IBVIS"
IO NCII]NCCEINI
=__

THE COIYPTETE GUIDETO CORE STABITITY
your abdominals. As you perform the curl you
are contracting your abdominals through their
fulI range of movement and for most people
this will mean working the muscle through a
range it has never experienced before.
3 Third, because of the new balancing skills that
need to be learned, a stability ball class can be
a lot of fun. Everyone will have their own limi-
tations with certain exercises, but the oppor-
tunity to increase dynamic core strength while
'rolling around on an inflated ball' is one too
good to miss. For many of us, if exercise can
be disguised as 'play', and we enjoy ourselves
during a class, it is likely that we will want to
come back, and so our ability will progress.
Due to the advances in gym machine design,
many fixed-weight exercises require little or no
stabilisation control, so the muscles responsible
for posture and spinal alignment are not being
trained. Exercises performed on an unstable
base such as a stibility ball encourage the
recruitment of the stabiliser and neutraliser
muscles. The more unstable your training en-
vironment the greater the activation required
from your stabiliser and neutraliser muscles to
maintain both correct balance and correct form.
Another advantage of stability ball exercises
is that they are very easy to graduate and, often,
each exercise will be open to a vast array of
modifications to either increase or decrease the
intensity or skill factor required. This is always
an advantage both on a one-to-one level and in
a class environment. As with any activity, there
may occasionally be certain exercises that should
not be performed by some people - if they have
specific injuries, say, certain medical conditions
or skeletal problems. However, there will usually
be a slight modification, adjustment or even alter-
native exercise available, which can be used to
train the muscles in a similar, but safe, way.
\\4ren choosing your stability ball it should be
large enough so that when seated on it with your
65
lr_
feet together, your thighs are parallel to the floor *Varm-l
and your knees at a 90-degree angle or slightly
higher. The ball should be relatively firm.
However, it must be remembered that the firmer
Exercise
the ball the more difficult the exercises will be.
A guide to correct sizes is shown in Table 12.1.
Most balls come with a foot pump (however,
if you are an instructor and are using a number
of balls in a class environment, it is worth
purchasing a motorised air pump). Remember
not to over-inflate the ball and always buy from
a reputable dealer. Not all stability balls are of
the same quality and it is advisable to choose
a ball that is anti-burst. Ball prices vary, but a
good anti-burst ball can usually be purchased
for f 15 to {,20.
Before you begin your workout, make sure :E{
that the surface or area on which you will be !L
exercising is flat and free from any sharp object. E
that could puncture the ball (pins, staples or
even small stones or bits of grit). If necessarr.
use a mat under the ball; this will also reduce
any slipping that may occur if you are exer-
cising on a polished wooden floor.
As with any exercise regime, warming up i,
very important. The warm-up should be relatec
to the activity that follows it and should consrs,
of some mobilisation exercises, followed by sin_el=
sets of some of the stability ball exercises. Thes.
sets should be performed at a lower intensity tha-
the exercises 'proper' and with a reduced mo\.-
ment rangei /ou should increase the range c
movement as you work through the set.
Your height Ball size
Under 5'2" 45 cm ball
5'3" to 55 cm ball
59"to 63 55 cm ball
Over 75 cm ball
/9
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I
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^\oll" 'pede q1pr.u raplnoqs 1aa; rno,,( puE --:
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S]SV€ ]I€VLSNN JO NOI]NCOIINI :HI
TIE COI1PLETE GUIDETO CORE STABItIry

Stability ball exercises: tr'Xercts€

bg-g_!nne_rs

:1- EXerClSe
i
12.4 Seated Pelvic Tilting
I

I
I
i

:
:

j
I

Starting position and action

. Hold the ball and squat down, placing the
ball on the floor, then extend your hips and
legs to stand up, lifting the ball above your
head.
. Gradually increase the range of trunk move-
ment and activity so that you are lifting the
ball overhead and leaning back slightly to
increase the dynamic stretch of the torso.
Stanting position and action
. Sit on a stability ball with your arms by you.
sides, and your knees and feet together.
. Brace your abdominals by pulling your nar e
in towards your spine.
. Sit upright and tilt your pelvis forwards an:
back to increase the curve in your lower spin.
and then 'flatten' it.
. Keep your body still but aim to 'rock' bac..
wards and forwards on the ball through sma-
movements from your pelvis, repeating tl:.
tilting action 10-15 times.

Coachrng points
. Unlike in the warm-up, where mobility is t- .
primary factor, aim to keep your upper boc
relatively still as you perform this moveme:-

68
 69
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r_elo spr€^4.>peq .pede q1pr.,r.r 'saprs rnol lq sru.re qll^^ il€q,Q4qqr eql uo _..
Jlesrno,,( ,ra.rto1
drq llaleruxo,rdde ,rool] eql uo leeJ Futdaay uorlce pue uotltsod 0u __=-:
'sreplnoqs uo spuerl
qll-^{ 'lsaq3 ,rnol sso-rce srure .rnol uorlrsod T-"
t
.11eq aqr .{q
papoddns sr aurds pFu pue requnl rnol 1eq1
os il"q llpqels e relo sp,re.,rldn Furoeg ar1
uotlce pue uotltsod 6ur1.re15
3u;1J;1r;a
1
t
I
l
:
I
:
1
!
lrnS /glllqels I
t.--.*_
lJll ta-l Pal€es s.z I asr)rar3
S]SV€ :-]€VISNN JO NOII]NCOIINI ]HI
THE COIYPLEIE GUIDE TO CORE STAB LITY
Exercise 12.7 Oblique Curl
Stanting position and action
. Lie face up on a stability bail with your lower
back supported.
' Position your hands by your ears, with your
elbows pointing out to the sides.
' Curl upw'ards and rotate your torso to bring
your right shoulder towards your left hip.
. The movement range for this erercise should
be approrimately 10-20 cm.
. Hold briefly at peak position befbre returning
to the start.
' Repeat the movement, this time bringing
your left shoulder towards your right hip.
Continue for B-10 repetitions each side.
/-a^^^hi^^ ^^i^t- ruJ
uuour ilrrg PUil
' Keep the movement controlled throughout
and avoid twisting across too far.
Pnnn npssinns,z adantations
. By moving your feet and knees together the
stabilisation factor is increased.
70
Exercise 12.8
Ab Curl Using Ball : (erctse
as Resistance
iEl
I
Stanting position and action
. Lie on lhe floor, face up, holding the stabilitr
ball above your head (and pressed close
against the top of your head).
. Contract your rectus abdominus, slou'h
curling your ribcage towards your pelvis.
lifting your shoulders, upper and mid back
off the floor.
. Aim to keep your hips still so that only you:
abdominals are involved.
. Even though the ball has minimal weight, a,
the arms are holding it tight to your head th.
lever length is increased and so the exercts-
will feel harder.
' Keep your movements controlled an
smooth throughout but always keep the ba
in a fixed position above your head.
. Aim for 10-20 controlled repetitions.
r.r^-^h;^^
lll lg ^^i^+-
(JUOUI PUlllUD
. If this exercise feels too difficult initially, hor -
the stability ball to your forehead or eve:
your chest to shorten the lever.
IL
'oslol Jnol qlr.{\ auli ur luo{ ur surJe
Fuipuaixa 'spre,rtro; Surr{J€er ro sJ€a rno,{ o1 dn '{rlllqnlt pasEa.Ilu
spueq rno,{ Sur8urlq ,{q .{]rsua1u1 eql aseelf,ul
.parrnbar uorlesr1rqels aql [e,.lt e uo ]aal rno.,( a,rnras ol iars€e aq rr..
lr luarueloru siql u-ro;,rad no,( se ,,i11r..
asrurrxeur uee no.{ 'saol rno.{ o1 uo Furruor
pue .raqla.Sot laal pu" s8al "inol .Sur8ur,rq ,{g slurod 6-
s u oileld ep e /su o rssal 6o.16 .
'aprs Ial Lra^a JO p€a
uo Surql eloq.ll aql l€edar o1 uorlrsod .
'arueleq Ploq'.{11e11rur
"rno,{ Suilsnfpe aroJaq suorlrlada-rcll-0I roJ '-
ulr;lureru o1 eurds eq:I lsl,^{l ol lou InJa.rer ag 'uels aql o1 Sunr..
'>1ceq rno.,( Surqcre pue ,rEJ ooq Surgr1 plo^V
'lnoq8no;ql paJ€rq ruaql daa>1 pu€
eroJaq ,{gar.rq uorlrsod do1 aq1 te ;. 'suorlr
luarualotri 'sdrq rno,{ spre,nol ai- 'peaLI
.{ue Surlerlrur e,roJoq sl€uruopq€ :no,{ asual .rno,{ 3o aprs Furpeal aql ezaanbs or Fr. deal
1eq aq1
slutod 0urqceo3 ',{11e:a1e1 os.ro1 raddn ,rno,{ 1gq ol sri .
]ue polloill
anbrlqo rno.{ Suisrseqdrua ,sleurur
'pailo4uoJ pu€
.rno.,{ ace-rq 'acueleq rnol .8urso1 eroJaq .-.
^4,ols rsrlJaxa aLil
1uelualoru aqt Suidaal 'salurl 1;1-g leadag 'll€q eql ra^o i{f,la]]s
'uorlrsod lrels aql ol urnlar o:l rLIl peaq lno.
aseaJlur pue saldrual :no.{ lsureSe s...- ,e !q8ra.,u. pr
ra^,\ol uaql asned pue uorlrsod i"ilnau ,rno,{ aceld
"{gerrq 'roou aLIl uo laal rno,{ Su.
e olur aurds rno,{ Sur-rq ,dn asrer no,{ sy '{lqrqe1s :a11aq no...
'luauru8rle ,lleq .nol lpo le
Ierlneu ur peaq .rno,{ SurdaaI ot ruaqt aleredas pue sSal ,rno.,( qtoq p-,
aqt JJo lsaqr lJrl ol >lleq :no,{ q8no.rqi pualrg 'eprs lq8rr rno.,( uo 1i .,
sleuiuopqe,rno,{ are.rg ireq prtu pur
'aruepq lsrsse ol pale-redas sSel lno.{ daay
Sur.{1 a"re no,{ pue IIeq oql JaAo sr r-- - sr,rlad rno,i
.{poq rno.{ teqt os dn ;1asrno.{ Url pu}: ,1no1s 'snurr
',{1asoo1
1pq ,!r1qe1s aqt Furploq spueq lqFrr aql) rur" lsasolJ .rno.,( qlr^{ lno -.
.rno.{ ql1,lt lnq saprs lno{,{q sture lno{ a,reg 'aprs pueq,lq8r"r rno,,( o1
'lr uo Surlse: sdrq pue osrol rnol 11eq r. rSolJ paSSaJC
aql qtp\ roog aqt uo 3ur1eau1 ,iq .. ' .rrirqels aql .S
q1^\ IIeq ,firpqe1s aql ra^o u^\op aleJ orl
uotJse pue uotltsod -
uotJce pue uotlrsod 0urt.Lels
q)unJJ o)uP
uolsualxf >l)eg 0l'z I osl)raxf /uolxolJ lerole'l llEg Sursn
S]SVE ]]BVISN'I ]O NOII]'COIIN :HI
IHE CON,IPLEIE GU DETO CORE STAB LTY

Prog nessions/ ada ptations

Prone Press-ups '.:r-l<o

Exercise 12. | | (Hips/Knees/ Feet ' When you can comfortably perform 15-2t
on Ball) repetitions, position the stability ball furthe-
down your legs so that it lies under your I
knees, (ii) shins (iii) ankles or (iv) toes.
. The stabilisation aspect can be made harde:
too, by bringing your hands closer togethe:
under your shoulders. This not only narro\\:
your base, increasing the stabilisatio
required, but also places greater emphasis o:-
,1
the shoulders and triceps. a

Starting positton and action

. Lie face down over the stability ball with
your hips and upper thighs on the ball and
your hands on the floor in front of you.
' Your hands should be slig'ht1y wider than
shoulder width apart in a press-up position.
. Brace your abdominals and keep your body
rigid throughout the movement.
. Perform a press-up, lowering your head and
chest to the floor.
. As your chin or chest nears the floor, push
against the floor r'vith your arms to lift your-
self back to the start position.
. Exhale as you push yourself back to the
starting position. Repeat 10-15 times (try to
increase this number as you become more
proficient at the exercise).
ar^^^Ai^^ nninfo
LJUcltJl llllg PUll luo
. Depending on your strength and stabilisation
ability, begin this exercise with your hips and
thighs on the stability ball to reduce the iever
effect with a wide hand position.

72

l'f.

:'

,i
:
tL
'uorlrsod uels aql ol )irE-
1r IIor pu€ (1eq ,ftg1qets eqt q1r.4\ tceluoJ -
1prs) sFal rnol Surpuarye aroJaq lgarrq asn:;
'ru 1 ,{laleunxordde onorrr ol 1eq llpqe-.
eql esn"l plnoqs luerue^oru srql 'sur_:
.rno,( sprea,rot lleq ,ftrpqe1s Jqt Ilor ot ci.-
rnol gq pu" saeu>l qloq puaq llsnoauellnri-:l
'lJ"c" qlP-(
replnoqs spu€q 'papualxa srure rnol p-
sreplnoqs rnol qlr.u aurT ur sdrq rnol da.r;
'11 ,{t1^ lJ"luof, uI are saFi..-:
pue surqs -rno.{ leql os ileq llqrqels aqt;o C _
aql uo rerilo aql lq pa.,r.to1yoy 3a1 auo,arr-:
'lJ{ JnoA rf :-
1eq ftq1qe]s aql qll^{ 'dn-ssa-rd e uuo-+;r-
01 Jr s€ 'u-a,rop ace; 'uoqtsod auord e ur uE-a
uotlce pue uotltsod 6u- s:c
'3a1 gay rnol Sursn >lreq pue spr"^\roJ
ll IIor pue s8ay a8ueqc 'uoqrsod U€ls aql
ol >peq sl fleq aq] ueq^ i3a1lq8u rnol Fursn
>p"q pue spr€,4/rroJ IIeq rq] 1or .
'rarilo eqt qlr^{ >lr€q ueql pu€ "(lanrleurallv
3a1 auo qlln
spre^\roJ IIeq eql 1or no,,( l"ql os 's8a1 8ur1eu uo srseqdrua
-ra11e Sursn paruro;rad aq uel esnraxa srqJ uorl"srlrqels
s.norreu.,(1uo
suo tleld ep e /suorssat 6o.r6
raq1a3o1 ras
.luaua^oru eql rapJeq epelu
lnoq8norql peJerq sleururopqe "rnol deay 'sao1 (n
slutod 6urqceo3 r rno.,( rapu
;aqpry 1eq
'sllor 16-9l urroJr
alalduoc gI-0I roJ Juarualoru aql l€adag os!rJaq
S]SV€ ]I€VISNN IO NO]I]NCOIINI ]H-L
THE COI'IPLETE GU DEIC CORE STAB tTY

Lying Torso Stability ball exencises:

Exercise 12.l3 Rotation, Arm intermediate
Extended

Exercise 12.14 suPine Bridge Ball

Rolls

Starting position and action

. Position yourself lying face up on a stability
ball with your arms ertended overhead.
' Only your shoulders and upper back should
be in contact with the ball.
. Clasp your hands together loosely, keeping
your arms slightly bent.
' Push your hips upwards so that your torso
and thighs are parallel to the floor, keeping
your hips in neutral and your feet shoulder
width apart.
' Brace your abdominals and rotate your torso
so that your shoulders ro11 across the stabilitl,
ball and both arms point to the right.
finishing almost parallel with the floor.
' Pause briefly and return to the start position.
. Repeat the rotation to the left, aiming for Stanting positron and action
10-15 rotations to each side. . Lie on the floor, face up, with vour f.
. It is important that, throughout this exercise,
outstretched and resting on the stability bi
you do not allow the hips to drop. . With your arms at your sides, lift your h
n^^-Ai^^
uuour ilrrg ^^;^r-
PUil ruo
and buttocks off the floor to create a 'brid.t-
. . Keep your abdominals braced through,
To begin with, keep your rotationai move-
and maintain neutral alignment of your spi-
ment small until your confidence improves, . Keeping your feet on the ball, bend r c
ihen increase your movement range.
kneer, lrarning the stabilitv ball in toua:
Pnogressions/ ada ptations your buttocks.
. To increase the difficulty level, bring your " Keep your hips in line with your shoulcl-
feet and knees closer together. and knees.

74
9L
sraplnoqs
'uorlrsod Surpuels e ruo4 paurro;rad spJe,/v\ol ur
aq uel esrcJaxe sllll Jo uorsra^ peJue^p" uv . rnol puaq
'aurds rnol
s u o tleld e p e /s u o tssa.L 6o.L 6
lnoq8norql
'lreq -ra,,rrto 1 rno,,( ',a8pr-rq, e
ur ured ro iloJruorslp lue sdrq rnol
1ae5 nol JI dols '1eq,(1111qe
.dorp
ol >lr€q rar\ol ro peaq rnol ,r\olp lou oCJ 1aa3 rno.{
slutod 6urqceo3
'uorlrsod il"ls aql ol uJnleJ nol se
Suqeqxa pue 'q1ea:q rno,,( ploq 01 lou Surraq
-rueurar 'uorlrsod leulJ eril ur lgarrq plog
'seruq gI-0I leadag
'>lunJl aq] lnoq8norr{l uorsuel aq1 Sururel
-ureru alrq^r uec no.( se JeJ sE lpo spre,rtro;
fieq aqt 1or 'parerq spunuopqe aql Suldaey
'seeu>l -rno,( 1ou 'srappoqs pue sure rnol
q8no:ql eq ppoqs lpoq rnol
1q31aa,t
^.\ou .ileq aql ol
uo spJe^\roJ ueel pu€ sl"uruopq€ rno,{ ace;g
'1r
go do1 uo Suqsar srure
-eroJ rnol qll^{ ileq ft11qe1s eql purqeq Ieaux
uotlce pue uotltsod 0ur1.re1g
'3a1 -raqto a{} Fur;-
lno uaql pue ur IIeq eql 8uq1or pue Sur8ue;
aJoJeq '3a1 auo Sursn 1no uaql pue ur ileq a:--
8uq1or lq -rapreq apeu aq uef, asrf,rexa sIrilL ,
'sleuruopqe aql tuory pa.rmb;:
uortrEsrlrqels aql eseerf,ur 01 lsaqf, tnr .,
Je,to srrrJ? rnol ssorc '.rapreq srqtr aleru ,-f .
suotleldepe/suorssa.: f :
=
'dorp sdrq rno,( 3u41a1 pro^e pue ,aluele;
,rno.,i.
ile8 etPU€
lsrsse o1 L11e4rur apr^.{ surJe rno,,( daav -
qutod ouru:=:-
lno 'suorlrladar 0Z-gI rol ir:-r -
-llou llEE ,$!Uqers Sl'Zl as!)rexf 'uorlrsod uels aql ol urnla-r uaql ,.{garrq pl,:H - :
srsv€ rr€vlsNa lo NotlfacottNt tHl
THE COI1PLETE GU DETO CORE STABILTY
Prone Extension
with Leg Rotation,
Exercise 12.15
Gripping Ball
Starting position and action
' Begin face down in a prone position but with
the stability ball near your feet.
' Place one leg, followed by the other, on top
of the stability ball and separate the legs slightly
so that your shins and ankles are gripping the
stability ball in a 'ten to two' position.
. Keep your hips in line with your shoulders
and your arms extended, hands shoulder
width apart.
. Maintain torso tension and rotate the ball so
that your legs ro11 towards the left, then return
to the start position before repeating to your
right side.
' Aim to achieve B-12 rotations to each side.
Tr^^^h;^^ ^^i^+-ruD
uuour Ir rg PUil
. Try to keep your shoulders and upper back
parallel to the floor.
. Begin with small movements and gradually
increase them to create a rotation of 60-80
degrees.
Progressions/ ada ptations
' Perform the same movement but with your
hands closer together and your feet 10-15 cm
apart on the ball.
76
Exercise 12.17 Prone Hip : f erclse
Extension
Stanting position and action
. Lie face down over a stability ball with yoLr:
hands on the floor.
. Brace your abdominais to maintain you.
balance and raise your legs off the floor.
. Increase the height to which you lift yor--:
legs so that your weight is balanced on th.
stability ball with your hands in contact n'ir.
the floor to assist stabilisation.
. Aim to lift your iegs to a horizontal positio::
and maintain your balance.
. Hold this position for 10-15 seconds, remer-
bering not to hold your breath, then lorr..
and repeat 8-10 times.
ra^^^hi^^ilrrg nnin+n
uuour PUil ruo
. Initiallyyou may find that you need to hc,
on to a fixed object, like a secure bench
wall bar, to lift your legs sufficiently.
Pnnnncssinns /adantattons
. This movement can be developed into i
'dive' extension position as described
the advanced section (see page 82).
LL
'dn paqsnd sdrq :no., . - . - , , Ll lfillfir
, I ]{lll
llaJJoJ ulelureur no,{ alrq 1., - -
euo lsnf Sur,tea1 IIeq ;-, lllllllllr
nol leql os a8uer lualu. ,. - . :t$llr
suoti_c_::: :
'aurds lerlnau ? *.:-- l s( ultilll i
do"rp o1 peaq aqt rou : ,,,".{l
^l.ollE
- nilll l[i] I
-1noqs .rno,{ lsnl Funeal '..., ",
'luatueJrnbal uorlesrlrqels aql aseaJJur u?l) peaq rno.,( leql os g8noua :=- -
nol lsaqr rno.( ssorl" surJeJnol 8une1d lg 'Sutlst tt- : - lttt1ilililf
su o ttetd e p e /suo rssa.L 6ot6 uorlrsod ,pl3rr, srql Suruier:.. lr
,il-iillilllL
lalered surJ" pue sraplnoq: :,
'lleq aqt JJo IIeJ o1 .{1aryr a-re s8al
:--
rno,{ pue 1ea"r8 oo1 a,tord lq8pu firsualur aql
se ,{1yer1rur alelor-ralo ol lou luepodur sr 11 'eprs r{f,Ea ot :__-,_
sturod 0urqceo3 "ro.; Surr.ure 'lleq Jqt ssorJe - -
, ,
'Ual aqt o1 Surleada- : -' -
,il ,iul tllu
'aprs qlee ol suorlEloJ 0I-B Suru;ntal JroJaq 'uorlrsod : -- _
;o; Surture 'aprs ga1 eql ol 3ur1e1or le_adag Sursned 'luarue,roru urJ (r;- lil lill ll
'
'uorlrsocl IJeJS 'lleq aql ssorle Sug1or 'apis ; --, . ut illu,
aq] ol Sururnler aroJeq lp,reluaurou Sursned rnol ,11e.,ra., o1 lq8p aqt c,- L iLi"rnillr
1q8g aql ot IIeq ft1pqe1s eqt et"lor lllenperg fl€rus a>le1 'pede q1pr,n ]ap': , rrlillli
'lnoq8norql paf,erq sl"uruopqe rno,{ daay 'dn sruled'uo4rsod.xUrJruJ. E -- llliL
ll||1
',a8puq, e aleerc ol rool] eql
JJo s>lJollnq pu" lt
sture rno.( ploq pu€ sleurluc,: - -
1|111
sdrq rno,,( {rT 'saprs "rnol .,(q srure rnol q1r14 'roolJ ar{l o1 1a11ered ;:: : - - ,
llu"
'uo4rsocl (o,^,{.] ol ual, e pue osrot "rnol 1eq1 os spre \\c-
uI ileq llqrqels aql Furddu8 seplue pue taaJ 'il€q aql ,{q papoddns >lreq :=, , ,,,,,ilI1
rnol qly'r 'dn ace; 'aro;aq s€ rool] eql uo alT -For{s rnol ql1m 1eq ,{lqrqers . -
uorlce pue uorlrsod 6urt.Lels
-/
I
i uoll€lou ! uol
5l'(,1 es!)raxl !
llou llEe
i lltg eurdng t ; ;e.,e1ei' I l'Z | "s:urm dtt-l
:,-.-******- "-u;ini
stsv€ l-t€vrsNn !o NorrlncotlNt tHL
THE COMPI.ETE GU DETO CORT_ STABIIITY

Sl.antinn nnsitinn nnd action

Exercise 12.20 Two-ball Prone
Balance . For this exercise vou w-ill need tr,vo stabilitr - rlfall

balls.
. Kneel dorvn on the floor r,vith the balls in
front of you and one hand on each ball.
. Bend your arms to form a right angle at the
elbor'v, leaning forr,r'ards to bring your fore
arms into contact r,r.ith the balls. E
' Keeping the balls level, apply pressure tr
them r,r'ith your t'lrms and lift your-knees o1,
the floor. Your weight is nolv on your toes.
. Maintain a straight body, bracing the abdont
inals throughout. and hold for 10-20 second-.
' Graduall-v lor.ver your knees to return to th.
start position. Recor.er before repeating. Ain
to complete 5-8 static ho1ds.
l.r^^^hi^^ilrrg ^^i^f- tLD
uuour PUil
' Do not allolv 1-our back to sag in this 1r-ro\ r.
ment and do not hold your breath.

Prnnncss nns adanl.atiOnS

. To increase the difficultr., r,vhen on your to.
in the 'raised' position trv to mol'e both ba
by pulling vour right arm back and
torvards 1-our ribs and rnoving vour lefl ar..
[brrr ards a nd arr ar'.
. Pau.e bliefl1 beioie rerurning ro rhe po:iri
u.here the bal1s are ler.el, then repeat. ri
time draiving ,vour ieft arm back and in ;.-
pushing your right arm forr.vards and ei\\':

78
 6L
'luaurugrTe JleJJol Suru -
-ur€ru 'luarue^ou aql 3o aseqd Surploq -
lnoq8norql palf,erluoJ sleunuopqe aql d;=
pue uorlc" Suroe;q replnoqs 8uo-r1s urelur:;
"
slurod 6urL-
'sp
f,rlels B-g alaldruoc ol rulv 'Surleadar a:c,-.
'uorysod uels Jrll ol IJEq 'roou JLll ot i -
rnol ra,,u,o1 pue uorsual aql xelal ,{11enpe--
'spuof,as 0t*0I roJ uont!,
'_\E^re pue s
srqt ploq 'pacerq sl€uruopq€ "rnol Surd;;-
'sqFrqr pue . -- fu" ur pul?
'sJaplnoqs JnoA uee,^ eurl urelurEli_
.tql 'treadar
laq
"
sleuruopq" rno,,( acerq pue uorlrsod aSr -
-rorlrsod aql
€ urroJ 01 saau>l rno^ pueq 'uorlrsod srq_ .
'spJe^ roJ (>lle.n nJe ual rno,/
, ol s8al :- rr pu€ >If,"(
ol 'srure rno,{ qllm slleq aql ot ;--
^r.olle slFq qloq a^
-sard Furlldde '1eeq ueal pue oqla aL-- ,:
^ .ao1 rnol uo
a13ue lq8rr € ruro1 ol luaq srure "rno,,i cl--,;
rnol lq 'qcea 1eq auo uo surr?aroJ i:
'9le
qll.t\ sll€q ,(q1qe1s ar{l rano spre^^>lreq_ --
.ASTJIJXJ SNOIAJJC : -a^oru slql u
-
ur se 's11eq,ftryqe1s o^14 paau 11,n nol u;.;--
uorlce pue uotltsod b- _ ..:
rry'8ur1eed
rql 01 urnlal
spuocas 06-0
:uopqe aql S
'sao1 -rnol u
'Ae^^" pue +o Saau>l JnO.
spJ€^ roJ ure lq8u rno.,( Furqsnd pue ur pue :,t arnSSa:d I
>lleq rur" ga1 rnol Sur,u.erp aurl srql 'leadar 's
uaql '1a,ra1 are slleq aql l€q1 os 'uorlrsod ,a;o; .rno.,( Sur
pasrer eql ol Sururnla: aroJaq lgarrq asne4 :qt 1e e13ue 1
',,(e,ue pue spJ€^ JoJ rur"
Ual rnol Sultoru pue 'll"q rlr"e
sqrr rno,,( spr"Mol ul pu" >lceq rur" lqFrr rnol '-.r
slFq eqt
Surtpd lq s11eq qloq e^ou o1 ,{,r1 uorlrsod
i*
: a)uel€g
,
pasrer eql uI uaq.t{ ',ftpcuJlp ai{l aseerlur oJ lrlrq€ls o_&l
j
1 au!dns lleq-o^4J- lz'z I os!)rar3
suotleld e pe /suorssa.L 0ol6
S]SV€ ]I€VISNN IO NO fNCOIINI ]HI
I
 IIE COYPLETE GU]DEIO CORE STABTTY

Two-ball Prone . Contract your chest muscles, drawing your.

Exercise 12.22 forearms and elborvs together to lift vour bodr
Pec Dec
upu'ards as the balls move together again
and back to the start position - your elbou,
should be below your chest.
. Aim to complete 10-i2 repetitions.
l-1^-^hi^^ ^^;^+-ttrb
uuour ilrrg PUil
: | : "C S{

. If the intensity is too great, keep your knee,

on the floor.
. Do not allolv your torso to drop too low a,
this will put strain on your shoulders.
\-;
Prnnnessinns adanl;6fj6pg
. This exercise can be made harder
elevating 1'our feet onto a bench, r,l'obbl
b .
I
board, medicine board or similar.

Stanting position and action

. Again you rvill need two stabilitl-balls, as in
the previous exercise.
. Kneel behind the stability balls, and place
your hands and forearms on one bail each.
' Lean onto the balls so that your body weight
is supported through your arms and your
knees.
' Extend ,vour iegs so that your rveight is nolv
on your toes and arms, and brace lrour
abdominals ro keep rour ror>o rigid.
' Keeping your abdominals braced, allon the
balls to separate slightlv by moving your
arms out sideways - this will low-er your torso
slightly and move it in line rvith your fore-
arms.

80
t8
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laplnoqs spu"Ll rno \ pu,. '
Furi:oddns aq IIl,r,\ rapFoqs pu€ Lllre l3a1 .rno,,i
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.
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aql ol puEq :no,i Sutu,tt]--
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aqlEaJq ol Sut.raqrtr; -,
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slsv€ l-l€vM- to NoLlacolLN ltI
 TIE COIYPLEIE GU]DETO CORE SIABILITY

. Hold the top position briefly, then return to i"

the start position, being careful not to drop
i
: Exercise ,2.25 'Dive'Hip Exercise
Extension
the hips or move beyond neutral alignment i*
as you lower your right forearm to the floor. l

. Repeat this movement 5-10 times before

t

repeating on the other side, leading the t

movement with your left arm.

ra^^^t-;^^ ^^:^+^
uuoui ilr rg PUil luD
. Your torso is twisted but your hips should
remain in neutral alignment.

Pr"ognessions/adaptations
. This movement should be performed
dynamically and the intensity can be
increased with the use of a dumbbell.

Starting position and action

. Lie face down over a stability with
hands on the floor.
. Brace your abdominals to maintain you:
balance and raise your legs off the flooi.
. Increase the height you lift your legs so tha-:
your weight is through your arms and th.
ball, and your thighs have lifted off in lir.
with your torso so that your legs are near-'
vertical to the floor.
. Maintain form for a few seconds and the.
gradually lower your legs to the floor .
recover. Repeat 5-10 times.

Coaching points
. Be carefui when performing the moveme-
not to over-extend your back and lose yo*
balance.
. You might find this position easier to mai,
tain with your forearms on the floor a: _
elbows bent.

6,/-
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sJutoo DL --- = _ -
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S]SV€ ]]€VISN' IO NOI]NCOIIN ]HI
IHE COI.4PIETE GUIDE TO CORE STABITITY
Stanting position and action
' This advanced exercise takes the previous
Superman positions to another levei.
. As your balance will be very advanced by
now it should be relatively easy to start this
exercise simply by standing behind the
stability ball and kneeling straight on to it.
' This time, bend forwards to bring both hands
on to the ball, next to the knees.
' Bracing your abdominals, raise your right
arm forwards and extend your left leg behind
you, lifting them off the stability ball.
' Keep your arm at a 4S-degree angle to the
spine, with the thumb up, and aim to get the
arm and leg parallel to the floor.
' Hold this position for 2-10 seconds before
returning to the start position.
' Repeat with your opposite arm (left) and leg
(right).
' Keep your head in neutral throughout and
avoid any arching of the lower back.
lmportant
This rs a very advanced technique and shouid only
be attempted when maintaining balance in the
previous erercises beco'nes relativeiy easy.
84
j Exercise 12.29 Standing Balance
:
\!
Starting position and action
. This exercise is by far the most difficult anc
should only be attempted by highly compf-
tent stability ball enthusiasts.
. Begin by standing behind the stability ba,,
and facing a wall.
. Place one foot on the stability ball, grippin:
the wall for balance, then step on to the ba,
with your other foot.
. Stand upright, holding the wall, with you-
legs slightly bent and your abdomina.,
braced.
' Having adjusted your body position a,
necessary, gradually reduce your grip on th.
wall until you can stand unaided.
. Increase the time you can stand upright.
:r:f:k
lmportant
Again, this is a very advanced technique, yet onc=
mastered rt opens up many more stabilisatrc-
possibilities using addrtionai resistance machines ar-:
equipment,
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S]SI]E]X] ]SY :
]-IBVISNN ]AIIYNE]| _ of,u€l€g
 THE COIYPTETE GUIDE TO CORE STABILIry

instability of the base, the proprioceptive . Brace your abdominals, pulling your nar-e-
muscles have to work overtime just to main- in towards your spine. Exercis
tain balance. . Begin by tilting the board to the left, then tc
You can vary the difficulty factor simply by the right, in small movements.
adjusting your stance when on the board. For . Gradually increase the movements, keepin.
example. a narrower stance will make the exer- your torso relatively still.
cise much harder. The dynamic nature of the
ra^^^h;^^
tJUoUl lll Ig ^^;^+-
board's movement makes it an excellent PUlllUJ
training aid for surfers, snowboarders and . As the exercise becomes place
skateboarders. leet closer together.
. Make sure that, as you tilt, you maintain you-
neutral spine position.
Core Board exercises
Prog ressions/adaptations
. Alternative movements are to tilt the boai-
I

i Exercise 13. I backwards and forwards, then to introduc.

!
diagonal and rotational movement.

Starting position and action

. Stand on a Core Board with your feet
shoulder width apart.
. Maintain a balanced posture so that the
board is level, yout kttees are slightly bent
and your hips and spine in neutral alignment.

86
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'uotsuJt 'os,ro1 rno,'( ruo-t; lll;
Ie
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aroJaq sdn-ssa,rd 07,-q alalduoe ot tuIV . 'uorlrsod 3e1 :r,
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ol >13€q ;1as.rno.,( qsnd o1 sru-re ,rno,{ pualxa '^ oqla rq:
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'preoq eql spr€^\ol lsaqc .rno.,( l€ puaq o1 3a1 lq8u rnol' qll^\ spre,nro; cl:
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.JUA
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uorlce pue uorlrsod 0urtrets uorlce pue uorltsod 6u - .JnpoJlur ol
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S]S ]I]X] ]SV€ ] ]€VISNr.] ]AIIVNI]I]V
 IHE COI.1PLETE GU DE TO CORE STAB LITY

Pness-up with notation

and knee pull Exercis
(Press-up adaptation ii)

Starting position and action

. Begin as before, with your hands holding tht
edges of the Core Board and your le_{.
outstretched behind you. Brace your abdom-
inals, and keep the hips in line with the
shoulders.
' As you lower your chest towards the board.
rotate the board clockwise at the same time.
and bring your right knee towards you:
elbow, maintaining a braced position bu.
squeezing your oblique muscles.
(Press-up adaptation i) . Hold briefly with the knee in and then slou-l-"
return to the start position, extending you.
Starting position and action arms and placing both feet together. Avoi;
' Begin in the same starting position as before, tilting your hips or pelvis as you draw th.
face down, with legs extended behind you knee in.
and your hips in line with your shoulders. . Aim to complete B-12
. Maintaining a neutral spine, bend at the elbows side.
to lower your chest towards the board, while
simultaneously twisting the board clockwise
approximately 10-45 degrees.
. Pause briefly at the bottom phase of this
movement before extending your arms,
pushing yourself back to the start position
and allowing the recoil of the board to rotare
your arms anti-clockwise back to the original
start position.
. Repeat, this time rotating the board anti-
clockwise, completing B-12 repetitions to
each side.
l.r^-^Ai^^
uuour ilr rg ^^;^+^
PUil tub
. As you rotate the board, and throughout the
exercise, maintain correct neutral aligrrment
and abdominal bracins

88
ot'
'aJuel€q JnoA Jsrssl? ol
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pu€ spr€^ roJ aau>I er{l Sur^up lq ruo,r; eql 'Url ro leFrr -
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S]S ]I]X] ]SV€ ] I€VISNN ]AIIVNI]I]V
 THE COIIPLETE GU]DETO CORE STAB]LITY
Exercise 13.7 ieg
!-11.i?lsquat with ,
Lift
Stanting position and action
. Start with one foot on the board and the other
to the side on the floor.
' The foot that is on the board should be at
the centre for greatest stability. positioning it
at either side of centre will cause the foot to
laterally, or medially, invert as you perform
the squat and lift.
' Brace your abdominais and squat down.
' As you stand up, take your weight on to the
foot on the board and raise your other leg
out to the side.
' Complete 10-15 repetitions before changing
your supporting leg. Repeat, lifting the other
l"g.
Coaching points
' Do not have a stance that is too wide as this
will cause your spine and pelvis to lose align_
ment when you raise your leg, compromising
the movement.
90
, Exercise 13.8 tunges
Starting position ano actton
. Stand a stride length behind the board, in a
upright position with abdominals braced.
.
3k: a step forwards and plant your right 1. -
firmly on the board.
. As your foot strikes the board, increase t]:.
brace through your abdominals to assist vo
balance.
. Bend your leading leg so that you lower vo
-
torso down, then push yourself back u
returning to the start position.
. Repeat, this time ieading with your other le -
until you have completed 10-15 repetitic
with each leg.
Coaching points
. Do not stand too close to or too far ar,.
from the board as your technique will :
compromised.
t5
'l]rrp slql ur sluaura^our ta^ od
aql ur€el no.{ s€ ,{qreau rauped e al"q ro
alod e esn ol paau no.{ l€ql purJ lqFrur noa
qurod 6urqceo3 r.q 11pn anbr
\e.^ E JeI OO
'^ oleq paqrrcsap sluarrralorrr .ra.u.od
eql Jo .{ue Surcnpo4ur aroJeq 3e1 qeee qlrat
sa8unl 95-91 alalduror ol alq€ aq plnoqs no1
'3a1 ga1 ,rno-{ qly't Surpeal leedag .uorlrledar c
'rop 'Sa1raqlo .rno
-rsod pels eql 01 lceq nol Suuq o1 sapsnu
{roltnq pue qFgql ga1 rno.{ trerluoc pu€ dn lceq ;1ar
'arueleq,rno,{ lsrsse ol sleuruopqe rno,{ ace"rg -nol ra.,u.o1 n
'roolJ
aql uo Surpuel 1oo; lq8r-r .rno.,( qlp,r spr"^ . ^no.,( lsrsse o1
-1eeq Fu€un1 'preoq aqt JJo lceq dels eI"I rql aseaJJur '
.prEoq
" eql
uo .,(1e,4uae Surpuels lq Fels etuq srql lnq :a1 lq8rr rno,r
'a,toqe paqrrf,sap se uorlJ? a8unl aql leadag 'pel€lq sle
:e ur 'p-reoq a
uorlce pue uorlrsod 6urt.Lels
'parrnbar uorlesr1rqels aq1 ralear'i - -
.
'ar1uaf, Jo aprs ,raqlra dals nol raql.rn; - -
iap_, _
'eJu€leq ureJuretu
_ol
llo^ 01 J^eq sleuruopqE pue dlq '--
'1oo; rno.,( os 'uo4carrp auo ur llll ol lr Sui:-
'preoq aql ol uo dals no.,( se :ftrpqels rno.', '.
spu€ruep ;a1eer.8 seceld srq; '1q8u Jo Ua: -,
,"''*---.*****--.- '---"*-."*:l ol a4ual-JJo lr acelo 'preoq eql uo looJ .i
: dtunfifJll/etun'l
dun[/}J|.t/oxun.l^----Y]ale1dno,{selJo]J€J,(1ncr;;rpaq1aS3olJti:
areld no.{.-" ,;o1re1
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-' - .^-- : """'- "- se -
Ss,reneai t-tl tt:,ti"*= suorreroepeTsuorsse-:.
S:S ]I:XI ]SV€ ]-]€VISNN ]AIIVNI]I]V
THE COI1PLETE GUIDETO CORE STABILTY

Pnog ressions/adaptations Bicycles ,*/obbl

. The intensity of the lunge can be increased ? oa ndr
by driving forwards with your rear leg,
bringing it to a raised position to the front
:-d B(
with your thigh parallel to the floor at hip
height. Maintain this balanced position for a
few seconds.
. The next intensity variation is to perform the
same movement but apply more force from
the leg and buttock muscles of the leg on the
board, to drive you into the air in a leaping
action.
' Make sure your abdominals remain braced
to help assist stabilisation as you land back
on the board. Stanting position and action
. To increase your stabilisation requirement, . Lie down, face up, on the Core Board u'it
stand slightly off-centre on the board.
your fingers touching your ears.
' Thke both legs up to a vertical position, the .'
lower your right leg to 45 degrees, keepir -
it extended. Bend your left leg and rota..
your torso to bring your right elbow tou'a:,
your left knee.
. Hold this position, keeping the abdomina.
braced and then slowly change your arm ar
Ieg position, mimicking a cycling moveme:
. Keep the abdominals braced throughout t.
movement, as the board will be unstable ,
you change position.
. Complete 15-20 cycles e:ch lco
.,*.^'-"D'

fr^^^hi^^
uuour ilrrg nnin+n
PUil ruo
. Keep your movement slow as momenir-
could affect your balance.

Pnognessions/ ada ptations

. Lowering your legs will put greater stress
your back and require greater stabilisatioir
maintain a neutral spine position.

92

t6
II€ le Es"rsnqlua ssaulrJ roJ Iool learS e sr lr
'preog aroC >loqeeg eql a>lIT 'salJsnur aql ruo4
Iorluol uoq€srliqels pue aJueleq qloq a.rrnbar
IIr^{ luarue,roru ,,(ue l€ql sueeru dlqrqelsur
sll lnq 'r\lJpreog aroC >loqaeu aql a{ll lreJJe
Surlq8rr-;1as e a^eq tou saop nSOg aqJ
irealtr ool II€ saluolaq
nSOg er{l Jo ,(qrqelsur luarer{ur aql 'dn le.t,r
Jaqlo eql pauJnl sr lr uJr{^^ 'pue luarua,rour Jo
uorlrsod .{poq lca,rrol urelur?rr o1 saltsnru ,rnol
uorJ luaruJsnfpe yenu4uoc salnba: EaJe a]EJrns
Sur8ueqc llluelsuoc sll'selJsnru uorl€sr1rq"ls
rno,,( SurureJl JoJIool lear8 e lr sa>leu srqJ
'1aa; "rno,{
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,(prer8 Jo arluar "rnol lcag;e p,u uo4rsod lpoq
rno,,( o1 quaulsnlpe lurl luy 'aleJJns SurSueqc
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'uorlesrTrqels luelsuof, arrnbar
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sla8 lggg e pall€f, luaudrnba go aeerd aql
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e sr pu€ lueruelour Ieretrel .{llueururopard
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aqt) uo sacu"leq preoq aql Iaaq^ 8rq auo qtpt
preoqal">ls e ,(11e4uessa sr preog o8uog y
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01 f,srp ,{1ryqe1s aql uo 1aa; rnol aceld uec
nol 1eq llqrqels e uo 3ur11rs uaq.,u. 'aldruexa
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:ql tnoq8n
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paseq-arue8 qlns 'saloq otur slleq 1aF o1 a.... - fue LuJe Jno
nol 'aldurexa roJ 'araq.,n sarue8 .Surlerodrc: - :rEuruopq€
pue crlseld ur ruaql Surrnlce;nueu lq Surrr-''.
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puels nol uaqm uorllarrp lue ur dq leql 1eq- :uidaal ,saa
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pau,ro;rad aq u€J sluaurelorrr cgnads-st:-:
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aql uo Surpuadap 'uorlesrpqels Jo slunc ::
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.{1luacar a^eq - luarudrnba ;o sacard eu r; -.
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^'flSOE PUE
sssrp Ar!llqers'^,spueoE
o6uog 'spJeoq elqqop
THE COMPLETE GUIDE TO CORE STABILIry

levels, and is excellent for athletes and sports BOSU Exercises

teams. Erercise
It is important to remember that stabilisation
and core stability exercises can be carried out
with several different pieces of equipment.
There is no optimum one - it really depends
on your fitness and the level of core stability
sought in relation to function and/ or sport-
specific application. Much like cardio machines
in the gym, each piece of unstable equipment
has its strengths and weaknesses.
The focus, as with all core stability exercises,
is to continually challenge your muscles and
motor skills through constant progressions
and intensity variations, and to work on
different aspects of fitness, both at a functional
level and by applying the various principles of
fitness that are directly relative to your own
{,
sport. Provided Lhat you understand the prin- G
ciples of core stability, and choose your equip-
ment accordingly, then imagination is the key Stanting position and action
to continued success. . Stand with your feet on the BOSU in .
balanced position, keeping abdomina-.
braced.
' Slowly bend down, keeping your head ar: -
spine in neutral alignment, to sit back into .
squat position.
. Hold the squat position briefly befo-.
returning back to the standing position, mai-,
taining your balance throughout.

Pnogressions/ adaptations
. This exercise can be modified by twisti: _
your torso, so that you reach down to o:--
side as you squat. To intensify this exercr.,-
further, hold on to a medicine ball with bc -
hands as you twist.
, Holding the medicine ball, reach down rr':-
the ball towards your right ankle and the--
as you stand back up, reach above your he.:
to the opposite side.
' Repeat 6-8 times to one side before repear::
to the other.

94
s6
'suorJrsoo luaraJJrp
ur seuoi aql eJ"ld pFol no.{ (luerue^olu
Isuorlrarrp-rtFru pp" 01 pu: 'Alorr?n papp" roJ
'lqFlr eqt pu" Iel aql
r{loq ol nSOg aqt ruo{ ru 6 sdeq.rad pauo4
-rsod sauoc qrnol pu€ rlf,€er ol a,req lqFnu
no,,( 'aldruexa roJ - ruor; lr€1s 01 salu"lsrp
LMIU||l
raleal8 pp" plnoJ nol '"raq1rn; .,(;rsualur o;
'uorlJarrp alrsoddo se,,(a rnod qll.^{ aruEIE. - - L il]ll
,,(,r1 --
'.rarsee sJuroJJq aJuP-: - lLlllll
aql Suneg lnq looJ lq8p rno,{ uo puel no,,(
(rle aql olur
l€q] os urnl no,,( Jlasrno,{ qsnd SUOII:_:=::
nol se ]nq 1oo; lq8r-r mo,( {lpt uo dels noa
'uJn]-JIeq e pp" lnq Juarua^olu srql ruroJrad 'sarurl c-F ; :- .,irr;1,$il1 ,
ilrilarfillil
suorleld e pe /su o rssa.L 6o.16
aroJaq sleuruopqE ,rnci . i$|l;
'uoq€sllrqels Surdaal'spuocas 06-01 ro- -, | ilillllllll
'roou eqt mfluill
lsrss" pu" arnlsod rno-( urelureru o1 'Surpue1 JJo --'
,lflllljl.
-xo.rdde 3a1 11a1 aqr r.Jr1 i1 {lN
ueq^\ osle pu" 'IlSOg aql JJo qsnd no.{ se 'r
pererq sleuruopqe rno.,( daal o] erns aletr J '3a1 rq8r: rno,{ oluo rq; - ,lllliln\llli
'roou eql uo looJ lq8p -rnol .{q pa.,r,ro11oJ lllenpzr8 pu€ sleurLuo: r: rrrr ilfltrl11
r Uriln]l||lfij
'nSOg eqt uo tsrlJ puel ot looJ rya1mol esn 'Jal{laiQol ---, -
rnol _ rlltlr,lliiilL
'nsog aqt ssorr€ pu€ rre aql olur JIes lq8razw qtFn nSOg :
-"rnol ladord o13a11q8u rnol qtr.tr nSOg eql llnlnao n
Pr- = -. -
uo u^ .op qsnd pue sleuruopq€ rnol aee,rg
'nSOg aql uo looy lq8u ;no.,( pue aaul
aqi t" tueq Sal lq8r-r rnol qtyrtlq8rrdn puelg
uorlce pue uorlrsod 0urt.rets
I

,t
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I

t'=
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S]SI]I]X] ]SVB ] ]BVISNN ]AILVNI]IIV
TIE COIYPLETE GUIDETO CORE STABILITY
Exercise 13.14 Kneeling
'Superman'
Starting position and action
' Kneel on to the BOSU and place both hands
near your knees.
' Brace the abdominals, raise your right arm
forwards and extend your left leg behind you,
lifting them off the BOSU.
. Keep the arm at an angle of 45 degrees to
the spine with the thumb up, and aim to get
the arm and leg parallel to the floor.
' Hold this position for 2-10 seconds before
returning to the start position.
. Repeat with opposite arm (l) and leg (r).
' Keep the head in neutral throughout and
avoid any arching of the lower back.
96
Exercist
J
'it
Stanting position and action
. Lie over the BOSU, reaching out with you
closest arm (right) so that you are lying acro.,
it on your right side.
. Keeping your knees slightly bent, with yo..:
legs separated to give you better stabili;.
place your fingers against your temples ar: -
increase your stretch over the BOSU.
. Bracing your abdominals, contract 1o--
oblique muscles to lift your upper torso latt:
ally, aiming to squeeze the sides of vc --
ribcage towards your hips.
. Pause at the top position briefly befc:-
returning to the start.
. Aim for 10-15 repetitions before adjusrr -
your position to lie on your left side r :
reDeat.
L6
'u^\op squnql 'uorlrsod A € -
surre lno r{Jlarls (^r) ro :sraplnoqs uo spu:_-
qlll\ peeq pu1leq srur€ ssoJJ (rrr) isrea . :
spueq uorlrsod (l) ilsaqc ssorl? spueq u.,_
-rsod (t) :Jarlllo 'pnr ;o llrsualur as€erJur ,- - ruE aprs ua
suorleldepe/suorssa- - : . - .turlsnlpe a-r
'uorlrsod trels Jrll o1 ,{1rr,", :ro;aq lgar
'dn peq qsnd no,( se 3a1 Sururnlar eroJaq a8uer do1 1e ,{garrq p1c --
gal rno,{ asr"r pu" roog eql o1 ;lasrnol razvrol 'osjol Jr{t urorJ lu: _ :no,{ ;o sapr
nol qerqrn ur dn-ssa-rd reqloue Sunuroy:ed -elour ;o a8uer ruc gI-0I elerqce oJ u::-i --rlel osrol ra
eroJaq spuoras 0I-g roJ uorlrsod srqt ploH 'sr^lJcl JnoA sple \.. :rol lrerluo
'roog aqt ol Ieluozrroq l1a1e a8ecqr: rnol Sur8urrq 'sprea.t-ro; pue dn 1.r:. - 'nso
-urxo"rdde 's;appoqs pu€ osJol 'sdrq rnol 'sleuruopqe "rno,{ a-re:q pue slJpln, --. :ue saldurel
qlr..\ aurT ur 3a1 lq8rr rnol daal 'dn lceq qsnd uo spu"q q1r^\ lsar{J aql ssorJe stur€ uortrs _ -- .!trlrqels ra]]€
no,,( se lnfl 'peJerq sleurtuopq€ rnol Surdaa>1 -sleuruopqe aqr q8no:qr r;"1 rt qr'r--
--rol q1r-tt ,1u
'uorlce dn-ssard e ur se u^\op JlasJnol raivrol . lq8ls e pue 'a,unc e suroJ >lf,eq re^\ol Jr.:
'nSOg aqt uo 1:ede qlpr.u raplnoqs 'pepoddns sr aurds plu pue requrnl rr, , sorcr 3url1 a
spu€q qll { uolllsod dn-ssa-rd e ur ur8ag l€ql os nSOg eql ra^o spre,mdn 8urce; =. -.ro.,( qlr.,rn
lno
uotlce pue uotltsod 6url.Lels uotlce pue uotltsod 0u __ = -:
i
Pest€u to-I ; lJn)
oug sdi ise.rj / l'€ | es!)Jaxf 9l'€ | es!f,rax3
; * * ri::P:y
S]SI]I]X] ]SVE ]-]€VISNN ]AI-LVNE]I]V
TIE COYIPLETE GUIDETO CORE STABIL]TY

lift your back into an extended position with

Exercise 13.l8 Prone Cobra
your hands off the floor. Keep your head in
its natural alignment looking down.
SIABILI:
As you iift, bring your arm around to your
side in a modified crucifix position. Keep
CCNVE
your thumbs up and arms pulled back
towards your torso.
Maintain this position for 3-5 seconds before
slowly lowering yourself back down to the \11 too often, I
floor and repeat B-10 times. .pparatus as
. Tiy not to over-extend the spine by liftin. -rogramme. It
up too high. .Dpafatus mi
:inimise the s
Pnogressions/ ada ptations
--e functional
. To increase the intensity of the exercise, begL-
--.ing other re:
Stanting position and action with your arm reaching forwards and holdin; \Vhen you
. Lie face down over a BOSU with your legs on to light dumbbells to add resistance as ,vo * ained with u'
apart and toes on the floor. The BOSU lift and retract the shoulder blades. --,--ng to learn
should be under your abdominals. . To increase the stabilisation required, brii:: , -he techniqr
. Place hands by your shoulders to give you your legs and feet together, with to€, . rr time avai
stability and then, bracing your abdominals touching the floor. --,.r vou will b
and squeezing your shoulder blades together, - :e exetcises
:hese exer<
*-\ementsrz
The nature
iaunting e
,emember
:r positior
. io menti
,:ething is
- : hasise th
' : llOV€ITI€I
-,se. Breatl
,,,cused o
,. -. -\s loI
.r in. abs
".: r ou bt
-. ;. ,
itgnt Y
"::-'\eS i

'.,iing an
-- tre rel
shoulc
, li.les ol

98
66
ol sp€el srqJ 'sresrl"4nau pu" srasrlrq€ls lurof
aql Jo luaua^lo^ur aql ralear8 aql 'lueuruorr^ue
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aql 'peuJ"el ueeq ser{ Iorluof, uo4esrlrqels l"ql
,mou 'esnelaq ra.u.od pue qlSuarls .ralear8 ro;
s^ olle srql 're^oru erurrd eq] tuo{ sarqrJ alf,snur
Jo luarulrn,rce,r ,ralee-r8 ^lolle ueJ lr 'lorluof,
uorlesrlrqels pue srusrueqf,aru 3ur1q.3rr-g1as
slr serJrluepr ur"rq ar{l sv 'salJsnlu Jesrlerlneu
pue rasrTrqels aqi Suur; JoJ alqrsuodsar
srellrusu"JJ-oJnau aql alerodroJur o] ureJq
aql uleJl 11l,r,t '1o"r1uof, uorlesrTrqels Suurnbar
atrI^ap relrurrs ro II€q ,{1r1qe1s e Sursn ro
'uorlrsod Surpuels e ur pauroJrad sasrc-raxg
'pEol pue uorl
-rsod aql ur?lureru ol >lro^4. 01 seq urerq rnol
eJeI{^ sasr)Jaxe el"JodJof,ur pue sanbruqral
Surure,r1 leuorlJunJ ef,nporlur o1 luelrodrur
sr 1r 'paureal uaaq seq anbruqral eql aJuO
'sluelualoru aJrT IeuJou ol ralo ,,(rrec lou plnom
slurof eql punor" uorl"srlrq"ls pue ql8ua4s
aql 'pa^arqf," aq ppo^^ ef,uernpue pue q13ua4s
r"lnrsnlu apq..L 'sp-rom raqlo uJ 'pe^erql"
aq plno.^ . sure8 ql8uarls Ieuorlcury alllll
,{ra,t ',{reurqeeur lq8ra^ , paxrJ uo Jno perrr€J
ra,ta .(1uo a-raaa. Sururerl gr 'llluanbasuo3
'elueJsrser ar{l SupJtl uaq,,n uorlrsod
,(poq pue uorsual Jf,oJJof, daa4 o1 lressareu
salf,snu a8e8ua lou pu" xelal ol ureJq
_aql U"
eJl rol ,^.s?a AraA sl 1l os 'roolt aq] ol pa^ aJ:)s
sr lr se alqelsun sr eseq aql leql
^lqeqoro
,,(ya>p1un sr lI 'pasn aq ol salf,snru resrl"rlneu
pu" rasr1rqels rnol roJ luaurerJnbar ou sr arar{l
'paxr; sr eurql€ur aql asnerefl 'aue1d cr;nads
DNINIYEI IVNOIIN]ANC:
N I HIIM S]SI]E]X] NOIIVSII IBV_[:
e qFnorql Juauralolu .,rno11e lluo seurql: -
paxlJ leqt paraquauar aq plnoqs rl
'lu"Aalar aJoLu -i
auoJaq 1p,u Funerq I"unuopq" pue Surqre;-:
aql 'sas?eJlur ql8uerls pue sa,rorC"
enbruqcal se 'l1snor,tq6 's1q8ra.la. lq8rl Fu.--
uaq^_lu"Aalarrr,{1aFre1 sr aqlearq nol ua-
'pa;rdxa uaql pu€ pesrlrln 'paq.rosqe 'ur uas-
Suraq sr ua8lxo luar3rJJns se 3uo1 sV 'tu=,-
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lou plnoqs 1nq 'luelrodur sr Surqleerfl 'asE- :
8ur.raaa.o1 pue SurTrI aql qloq ur luarualoLu - -
Jo ssJutlloorrs pue anbruq;at Jql JSrsEqc:
pFor{s 8urure.r1 aql 'ua11o8;og sr Surqlac
ua4o ool IIe leql 'Surqlearq uorluaur 01 -. -
'suorlrladar 'sdrrS 'qq8raq leas 'suorlrsod -rc
'sluerue,Loru urre ol pre8ar qlJ^ requauJl
,
qJnu os ua4o sr aJer{J 'q8noua Surlunec
sJeurol,^4,au lueu JoJ asrf,Jaxa Jo aJnl"u aqI
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punoduoc uo snroJ plnor{s sasrJraxa asaqr -
lsotr l 'salf,snru rofeu er{l SuTIro^{ sasrcrexe e:l-
-lsrsal uat pue xrs uaa^ teq ua,trF aq lll,l,t no.\:: -
l1aryt sr 1r 's1eo8 ssaulrJ pu€ alq"lre^e eurrt r: ,r
uo Furpuadaq 'osrJrexa aql;o anbruqf,al eL-- _aol r{ifm
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luepodrur lsour aql 'e;o;aq qq8ra.lt Hllan pau--: o,{ se oJuelsr
ranau aler{ pue rul8 e urof 1s"rry nol uerl\.1
:urploq pu€ s
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,{aqt '1erer;auaq aJ? seun{J"ru snle,re i --
pexrJ ellr{^r leql pres aq 01 seq 11 'arurue:: - :r4Jr {q aurd
Suruorlrpuol rreql Jo 1.red s? snler€: -"
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THE COT4PLETE GU]DETO CORE STABIIIry

better stability and, as a result, the more stable
the joints, the greater the force that can be
applied from the prime movers.
In a sports environment, athletes are
constantly challenged from forces in three
dimensions. This multi-plane approach should
be identified within the training protocol. The
closer training is to the sporting action, the
better the results.
Prior to the introduction of adjustable cable
pulley machines, now commonplace in most
gyms, it was very difficult to apply rotational
or linear movements unless these were against
gravity. This meant that only certain muscles
could be trained, and often the functional nature
of an exercise had to be modified or restricted
in some way.
When using an adjustable cable pulley
machine it is important that you move smoothly
throughout the exercise. Initially, this move-
ment should be slow and controlled, but
depending on the specificity of your training
and the relative sports emphasis, this movement
should progress to become more dynamic in
nature. This means that although there are
greater forces of inertia to overcome on the
initial movement, this movement, while dynamrc. Chest ex
should be totally under control, pausing at the
end stage before making the return movemen:
in a controlled way.
If an adjustable cable pulley machine is no" Exercise
available (if you are exercising at home, fo-
example), many of the following exercises car-
be performed using a resistance tube. However.
care must be taken when attaching or fastenin-
the tube, as whatever you attach it to must b.
completely solid and secure. If in the gyn:.
depending on the height required, a soli:
bench, wall bar or even the upright of a secur.
machine is ideal.
Using a resistance tube differs from using a:.
adjustable cable pulley machine in that it offe:'
variable resistance and this means the greatt:
the stretch, the greater the resistance felt. At tL=
initial ohase of the movement there is minin:'
resistance yet the resistance increases throughc,-
the movement range.
Resistance tubes come in varying resistan:-
levels and, as with the cable pulley machine, r , -
might find that certain exercises require mc -.
resistance than others for them to be effectir t -

- :*- -- n_
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uotl3e pue uotltsod 0ur:_=-
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Joou -{r tv 'tleJ oru
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';aqla8ol rasolJ laal a^ou 'sserSord Sursn urorg
--
nol sy l1ryqe1s lsrsse ol 'pede qlprrnr raplnoqs
llaleurxordde 'roog uo leeJ daal 'l11er1ru1 :-nJas e
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'p"aq rno^ a^oqe sllaq .
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3N IN IVEI -IVNOIIN]ANO] N IHIIM S]S]]I]X: NOIIVSII I€VIS
IHE COI'PIETE GUIDETO CORE STABILITY

Dumbbell Flye rcise 14.3 Cable Flye EXerctse

*:

--*{
iffi
iam

rffi
L ..

Star ting position and action
. Lie back over the stability ball as before and
press the dumbbells over your head, with
palms facing each other.
. Keep your abdominals braced and arms
slightly bent.
. Lower the dumbbells out to your side in an
arc movement.
. When you feel a slight stretch, return the
dumbbells to the start position, remembering
to exhale on the return phase.
' Keep the movement slow and controlled
throughout.
' Aim for 10-12 repetitions.
Pr^o g ressio ns/ a da ptation s
. As in the previous exercise, this exercise can
be made more difficult by bringing the feet
together or by extending one leg so that only
one foot is on the floor.
E
Stanting position and actton
. Position yourself holding the grips of ., -
cable crossover machine and lie back o. .'
the stability ball, face up.
. Push your hips upwards, with your shoulci=
and upper back in contact with the b.
keeping hips and spine in neutral. Brace r',, -
abdominals
. Maintain a slight flexion in your arms : -
keep them fixed.
. Contracting through your chest muscles, : -
the grips across your chest at arm's lengtl -
an arc movement.
. Aim to pull the grips across each other
that the arms just cross at the elbows.

Pnognessions/adaptations
' Try to work unilaterally, so that you pull - -"
cable in and then return it, followed br *
other arm, maintaining your balance .
avoiding leaning to one side.
. Yary your feet position or take one foo.
the floor.

102
€01
fo looJ eu
'ileq eql qlnol ol lsaqr rnol Sur8ur,rc
'luatua,roru IInJ eql urro;rad uec nol irtur. fue eluel
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-ruopqe aql e^resard 'lrels aql 01 )l€q r"q aql 'il€q aql ,{q pa"rrnbar uorlesrlrqer: ;uo 1nd no
asrer no.{ se aleqxe uaql pue a8eoqu rnol eql aruocJalo ueJ selcsnru Furlsrsse :nol p1ur.
puedxa ol ur eqlearq 'req aql re.A{ol no.,( sy a8uer luarua^oru aql q5norq+ sralrenb-aa:q,
'sL\Oq
slutod 6urqceo3 ro ,{e.,rg1eq ;lasrnol "re,uoi lpo luarua,rou-
lsrss€ ol 'os asrJ:axe paJuelp" ue sr srql ls Jaqlo qJ
'serurl 91-91 Surleadar ,uorlrsod
slurod 6urqce: -
lrels eql ol peaqre^o >lr€q req aq,l urnleH -il ql8ua1 s,
'lsaqf, rno,\ 'suoqrladar ';nd,selcsnu
Jo saprs 6I-B roJ leadag
aql le selJsnru eql pu€ sleuruopqe rno.,( uo 'uorlrsod lri?ls aql o_
11nd lq8qs e pue puedxa a8ecqr; rno,( 1aa3 o1 dn lceq ylasrnol Surqsnd 'srure rnol puel\f -nq stuJ€ Jn
q8noua r€J lnq 'rey oo1 r"q aql e>1"1 lou oCI 'lleq aql spr"^\.
.1
'peaq rno.,( lsaqc :no.,( Ja^,\ol pu" s^ oqle "rnol puag -nol ace;g
JaAo r"q ar{} re^\ol l1.nto1s 'roolJ aql uo leeJ 'uorlrsod aurds
lerlnau aq1 ur prsi: 1eq eg e1l
rnol Surdea{ pue sl"uruopqe -rnol Furcerg lpoq rnol daal pue sl"uruopq" rno_.,( are-rg )lapFor{s rn
'1uaq .,(pq8qs srure :no.( Surdaal .ueoe Lllp!
'peaq ,rno.{ rano srure .rno.( pualxa pue spu€q replnoqs 1ae3 rnol Surdaal ,11eq aq1 o1 u :1.\o >l3eq arl
qloq qtp{ req ro llaqqurnp 1r{3q e ol uo ploH sraplnoqs pu€ surre rno,{ q8norql s1 lq8ra .
.ql yo sdrr8
'[eJlnJu ur curds ,rnol leqt os no.,( pulqaq Fe1 qcea puet\:
pue srnlad rnol Surdaal 'sp;e,nrdn paqsnd 'il"q aql drr8 pue 'uorlrsod ,au
a.re sdrq rnol pue papoddns sr >ll"q raddn ol aArJ, ro (o.44'l ol ual, e ur fieq eq] uo spu€ _
.rno.,( 1eq1 os ileq $q1qe1s e ralo >lreq arl rnol Surceld 'llnq llqrqels puqeq puEri
uorlce pue uotltsod 6ur1.Le15
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, ,,"9'blllqers : -ssord lleg ,$!Uqefs 7't I os!)raxl ar(l
tN Ntwr rvNolrNtANof NItttM slsltttxl No[vs]tt€vIS
IHE COMPLE]E GU\DE\O CORESf \B\L\f\

Start\ng pos\tron and acttor

'i, Exercise 14.6 Cable Chest
;::::
Press :
:
. Stand in front of a mu.l -: - , i,rrl

facing away from the mac:--: - '

the cable grips at chest he-.:'

. Maintain a neutral stancr
distance apart) and brace '. - ,
. Slorvly press the cables feli'. =: :
hands meet together, u'ith . .

front of you at chest heigh:.

. Slowly return the cable grips : i llrrll

position, level with your ci:=,

. It is important not to lear: : , ' lilrlli

exercise as this reduces-..-,.

effect.
. Maintain a solid torso a:r-
reduce the amount of resis:.
. Focus on a controlled : -.

minimal torso movement t:-- - -

. Repeat for B-12 repetrtion:

Pr^o g ressions/ a da ptati o n s

. Once control of this mote:.-:
increase the resistance acc,-.- - *
. An alternative to increa:c:
perforrn the exercise from a .'-.. '
. Alternately, perform the . ' -'
standing position whiie stan-:, -
Core Board, stability discs - " - :
. Another variation is to be -:-. -
tion on a stability ball.
. To intensify this exercise. r1 ,'
press seated on a stabiiin :.
extended off the floor or e-".-
a BOSU or stability disc on a :- -
Alternatively, perform the moveme:, lLt

{
a kneeling position, with hiPs in ::. l

alignment.

104
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lUeLUA.^
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aql aseaJJul oJ
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: uro4 esrlJ
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'rur" Uel eql qll^/t Surleadar pu" surr€ .: sr atu?lsrs
Sur8ueqo aroJeq suorlrladar gI-0I roJ ruIV '.{13r
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l{3rr rnol qly'r (qo?ar-ralo, o1 &1 lou oCI
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1{3rr .rnol qlpn q8norql ,qcund, pue >lJeq 'lnoqFr
IUJ? gay rnol .,uerp 'sa1e1or lpoq rnol sy -:r-rt 'luatua-
'spJ?^.roJ 'pasn o
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Jr
q8norqt elelor pu" sleuruopq" -rno.,( acerg
'JaUetu .ro aprnF ,lrl"srlrqels
s" pue lueue^oru rnol Jsrsse ol nol 3o -p Surrnp 1
" 1f,"
Juog ur per{f,lerlslno aq uel pu"q uel rnol
'1{3raq arues aql le _=ls eql 01 >lt
pu" lueq oqla rnol qt1ar lq8raq raplnoqs le
^ s
pueq tqFu -rnol ur alpueq lalnd aqt ploH -. Pepuelxa
'acuels - .o,( 1eq1 os s
para8Fels Jo IeJlnau € Jaqlle ur eurr{Jeur :-euruopq"
aql 01 a-renbs pue Ierlneu ur sdrq rnol daay :.q '1a1e;ed I
'tr{Sraq lsaqc 1e sdrr8
alq"t aql ?"lpt9q pu" 1 ruog .,(e.la.e 8urce3 '-rp1oq pue
'aurqcetu alqer aql Jo luoJJ ur pu"ls ssaJd ruJV =rrqJ€ur olq
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Vl-L IVNOITN]ANO] NIHIIM S]SI]I]X] NO IVS]II€VtS
'NIN
THE COI4PLETE GUIDE TO CORE STABILITY
Back exencises
Exercise 14.8 Lateral
Starting position and action
' Position yourself under a high pulley .
machine, sitting on a stability ball.
' Aim to keep your pelvis in neutral but lean
back while holding the pulley bar, arching
slightly to keep your chest uppermost.
' Squeezing your shoulder blades together and
downwards, pull down on the bar, bringing
it towards your chest.
. It is important to aim for a smooth, controlled
movement throughout and not to pull the
bar any lower than nipple level.
. Aim for 10-12 repetitions.
Coaching points
. It is also possible to place the feet actually
on the supports of the equipment for an alter-
nate stance.
Pnognessions/adaptations
. A modification of this exercise is to perform
a seated row, by lowering the adjustable
pulley to chest height or below.
t05
Exercis
Stanting position and action
. Sit on a stability ball next to a low c_
I*
adjustable pulley machine.
. Take hold of the pulley handle
in one han_
and ease yourself back so that you a:.
holding a manageable weight off the stack
. Keeping your legs slightly bent, lean bac,
slightly.
Keeping your abdominals braced a.:
retracting your shoulder blades, pull th.
cable handle back towards your che..
leading with the elbow. Allow a small ror..
tion of the torso to assist with the movemer-,
. At full contraction. pause momentari,
before gradually returning the cable hanc .
to the start position.
. Aim for 10-12 repetitions.
Pnogressions/ada ptations
. A variation to the previous exercise is to hc -:
onto a fixed bar with both hands and pla-.
both feet on the machine, while sitting -
the ball.
' Brace your abdominals and lean back sligh:,
to take the weight, keeping your spine ir -
neutral position.
. Squeeze your shoulder blades together a-':
pull the bar towards your chest.
. Pause briefly as it touches your chest, a:.:
return to the start position.
 V
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E uo .{laleuJalle ro 3a1 auo uo Surpuels asrc
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alrsoddo qlpt leada,r uaqJ ':auuetu pallo" -' i'.tnlt,.
su olleld ep e /su otssa.L 6o't3
pu€ ,tnols € uI suolllladar 61-9I Lli'lt- ':lluE:
'Os '
uoqrsod 1r€ls eql '' -. 1ll -ii A!
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-
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^
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3N]NIVEI ]VNOIIN]ANOf NIi LIM S]SI]!]X] NO]IVSIII€VIS
THE COIYPLETE GUIDE TO CORE STAB L]ry

. Leading with your right elbow, pull the cab-. 3houldr

Exercise 14.12 back, rotating your torso slightly to the righ.
. Pause briefly at the retracted position befor=
returning back to the start position.
. Repeat 10-15 times before changing hanc, EXencts€
and repeating with the left hand.

Coaching points
. Tiy to avoid using too much resistance th.
affects your posture and control. Avo-:
?
leaning to one side when pulling on the cabl.
hr
Pnognessions/adaptations
. Perform the exercise while balanced on or-=
leg. Before you lift your leg, ensure you ha'..
braced your abdominals and your posture -,
good. Then slowly lift one leg a few inch.,
from the floor. Ensure you do not compr '
mise your posture by leaning forwards or .

either side. To increase the difficulty, i-

. Perform a partial single-leg squat by bendi:.
Stanting position and action
. Stand facing the cable pulley machine, with
standing on a BOSU or stability disc.
the supporting knee. This is a very advanc= -
technique and should only be performed i
experienced trainers. Start as before, holdi- -
the cable in your right hand, but bend r- -
supporting knee to lower yourself dor',
towards the cable resistance, keeping rc--
abdominals braced throughout. At the lort =,
point, retract your shoulders and pull ;- -
cable towards your ribcage, pausing at f*.
contraction before returning to the start pc.
tion and standing up. Repeat for B-12 rep.
titions using your right hand before chang- -
hands and repeating with the left, this ti:: -
standing on your other leg. It is possible .

your feet shoulder width apart. vary your hand and leg options, i.e. us-. -
' Hold the cable in your right hand so that it your right hand and standing on your ri-.--
is at chest height with your right arm 1"g or using your opposite hand a.:
extended and your torso slightly rotated to supporting leg.
your left and left elbow retracted.
. Brace your abdominals and retract your
shoulder blades.

t08
601
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 \r
THE COI.IPLETE GU DETO CORE STABILTY

Prone Frontalrl i ' Prone Bent-over -eg exe

Exercise 14.l5 Extension
I

I Exercise 14.16 Laterals (on

I Stability Ball)

\re**
t--.,+*.*-.=-".,**,*.*"
Exercise

6-il&''%'

:.-*-***.....-**.,*.

Stanting position and action Stanting position and action

. Lie face down on a stability ball, holding a
oair of dumbbells in each hand.
. k""p your legs slightly bent but separated,
with your toes on the floor to assist balance.
. Your ribcage should rest on top of the ball,
but keeping your spine extended. Your chest
should be just off the ball to allow free move-
ment of the arms.
' Brace your abdominals and retract your
shoulder blades.
. Lie face down on a stability ball holdin.e
pair of dumbbells in each hand.
. Your legs should be slightly bent and "- T "
rated, with your toes on the floor to ASS,:
balance.
. Your ribcage should rest on top of the ba..
but keep your spine extended. Your che,
should be just off the ball to allow free mo. .
ment of the arms.
. Keeping your spine extended and with vc -.

' Keeping your arms slightly flexed and
holding the dumbbells with your palms
facing inwards and thumbs up, lift the dumb-
bells, one hand at a time, so that your arms
stay parallel to the floor, before returning.
. Aim for 8-10 reoetitions with each arm.
abdominals braced, retract your shouldt
and allow the dumbbells to rest against ,
stability ball.
. Raise the dumbbells laterally so that r t
elbows and hands are approximately le'-
with your shoulders.
. Perform 10-12 repetitions.
a1^^^t-i^^ nain+a
tJUdUllll l9 PUll IUJ
. Maintain a slightly flexed arm positr
throughout to avoid putting any stress
your elbow joint.
. It is important to minimise any movem:
of the torso when lifting the dumbbells.

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'N
T!E COYPLL I L GJIDE TO CORL S IAB _Iry

' Aim to complete 5-10 repetitions with each

Lunge (Foot on tsicep
l"g. Stability Ball)
Coaching points
. This is an advanced movement so, to start EXercts
with. aim for partial flexion of the knee and
thus a partral squat.
' As your strength increases, extend your range
of movement, but don't allow your thigh to
drop below horizontal.

Stanting position and action

. Stand in front of a stability ball. Place or-.
leg behind you on the ball, keeping the le.
bent.
. Your front leg should be maintaining yo-:
balance and supporting your body weighr.
. Brace your abdominals to help you keep yo-::
balance during this exercise.
. Bend your front leg at the knee to lower you-
self towards the floor.
. Aim for a near 90-degree flexion at the kn..
before extending your leg, returning to ,
standing position.
. Aim for B-10 repetitions with one leg befc:.
changing to the other one.

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'N
 TlF COIYPIETE GUIDEIO CORE STABIIITY

Exercise 14.22
Prone Stability
Ball Concentra-
, Tticep exercises
Exercise
tion Curl
Exercise 14.23 Tricep Dips

Star^ting position and action

Lie face down over a stability ball with your
chest resting on the ball and you, u.-,
forwards, holding a dumbbell in each hand.
Keeping your spine in neutral, brace your
abdominals and keep your feet on the floor.
Keeping your palms up, contract your biceps,
bending at the elbows to lift the dumbbells
towards your shoulders.
. At the top point, squeeze your biceps and
then lower the dumbbells to return to the
start position.
. Repeat B-12 times.
Starting position and action
. Sit on the edge of a bench with your 1._
outstretched but slightly bent, and |our -:
on the stabiiity bail.
' Keep your fingers pointing forwards :,.
your hands slightly wider than shoul:-
width apart.
' Brace your abdominals to assist with l
balance, and lift yourself so that your b
weight is supported through your arms.
' Bend your arms, lowering your body tou a.,

the floor to achieve a 9O-degree angle at ,

- -.-L-r
elbows. ". \ r,rLll- '
. Straighten your arms to return to the , _ : ;^tl
J41i
position, repeating B-15 times.
" ,;- -
Pnognessions/adaptations -^.
. To make this erercise easier, increase l< \ r

flexion at the knee, bringing the ball cl .

---' \1.

towards vou, or rest your calves and

backs of your knees on the ball, so .
the legs support more of your body wei. -
, To make this exercise more difficult, take
foot off the stabilitl, ball to increase the 1.
of stabilisation required.

|4
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THE COI.1PLETE GU DE TO CORE STAB t]TY

Abdominal exercises Exercise 14.27 Cable Crunch r:'ClS(

::
(Kneeling)

Exercrse | 4.to Overhead Lateral

Flexion

:H
e "tt
*'-u
!>"ff

Starting position and action

. Start in a kneeling-up position, holdi
nrrller
r""r.' rone
' ahor e votrl head.
Sl.enl.inn nnsil.inn and action . Brace your abdominals prior to moven
' Stand nert to the high pu1le1'cable r'r'ith vour . Emphasise your rectus abdominus br,' sl
hands clasped together, holding the pullel' curling rour ribcage L()\^ards rc,ur pelr
handle above -vour head. . Aim to keep 1'our hips sti1l so that onll
' You should be side on to the pullev machine, abdominal muscles are involved.
n-ith vour feet shoulder r'l'idth apart and,vour . Focus on controlled movement
Knee5 \llgnll\. Oent. remember that the goal is not to brin.l'
. Brace your abdominals. keeping r-oul spine nose to the floor. but to shorten the dis,
in ner-rtral. betr'r''een your ribcage and your pelvis.
' Bend sidelr'a',.s, holding the pu11el' cable
above vour head.
. Pause momentarill at end stage and return
+^
IO +L
rne^ Starr
^r^-r .^
^^:+: ^.
posruon.
. Repeat 10-1rl times before adjusting your
position and repeating on other side.
a^^^1-i-^
uuour ilrr9 -^i^r^
PUil rL-
' Do not bend forr'vards at anv stage.
. Use a light rveight that rvill :rllorv you to bend
sider,va1.s.

|5
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f N]NIVIIIVNOIIN]ANO] N IIIM S]S ]E]X] NOIIVSI] BVTS
THE COIYPLETE GUIDETO CORE STABItIry
Exercise 14.30 Cable Machine
Wood Chop
Stanting position and action
' Stand sideways on to a cable pulley machine,
holding the cable pulley with both hands at
shoulder height or slightly above, making
sure you are twisted towards the cable pulley.
' Your abdominals should be fully braced and
your pelvis in neutral alignment.
' Your legs will need to be slightly bent for
balance.
' Twist from your wais| turning the torso so
that the cable pulley is pulled from over your
right shoulder, across the torso and down
towards your left shin in a smooth action.
. It is important not to 'over-twist' in this move-
ment and not to use excessive resistance.
. Try 10-15 repetitions before changing sides.
Pr^o g nessions/ a da ptatio ns
. This exercise can be performed from a
kneeling position to minimise hip and leg
involvement.
. Variations for this exercise are to change the
start and finish point of the movement by
varying the height of where you are pulling
from, and the angle and direction of pull.
il8
:
trxerctse
t
/
.J
Stanting position and action
' Stand as before, holding the cable pullev r..
both hands, making sure you are twisteo
one side. This time, start with your ha:-,
I
L
towards the base of the machine.
' Your abdominals should be fully braced a
your pelvis in neutral alignment.
. Your legs will need to be slightly benr -
balance.
. Twist from your waist, turning the torsc
that the cable pulley is pulled from near . -
right shin, across the torso and over the ..
shoulder in a smooth action.
. It is important not to 'over-twist' in this m,
ment and not to use excessive resistancc
' Try 10-15 repetitions before changing s:-,
Pnog nessions/adaptations
. This exercise can be performed fro::
kneeling position to minimise hip anc
involvement.
6tl
'lq8r.r rnol o1 8ur1eloraruq slql leade6
'uorlrsod lrels aql o- :a1 pue dr
uJnJar uaql pue lurod pua aq1 1€ .(Ueuq asn€d . ruoJJ pel
'$ai
Surce;'eurqceru elqer aql o1 alFue aar8ap-116
e le pue lr{Sraq Joplnoqs le srur" rnol qlr.''- ,;prs 8ur8u.
'acuelsrser qsnu ootr qsrurJ ol Jr€ uE ur spre^A.cln elqeJ Jq] puE srul: 'aJueJSrsa
$ll o1 .{4 lou op pue
trueura^oru srql SuFnp ql€erq rno,{ ploq lou ocl
rnol Suqpd 'Ual aql ol osrol rno,{ aletog : \oru srql u
'luauranoru Jr{l lnoq8norril 'palf,erlar sap€lq raplnoqs .rnol Surdaal'1cec
re,4\ol pu€ sq8rql 'sleunuopqe .rnol ace:g _rl aril ra^
lueruu8rle Iernleu ur p"aq rno.{ daay
'sr,t1ad luaq lpq8qs srure rnol pue uoqrsod .,r,l.ol aq_
;nol -..o..i -reau ru
spre^lol a8erqrr "rnol Suuq ol sleuruopq" ur spueq rno.( Surdaal 'aurqceru aql Sune- r osroJ ar{l
"rnol Surlrerluoc '(16 a8ed aas) anbruqcal 'spueq qtoq qtp\ du8 alqeo aql ol uo plol1
'l€rlneu ur sr,tlad rno.{ Surdaal 'srappoq.
IJnf, leunuopqe ar{1 Sursn 'spre.ra.dn y"rn3 - -i luaq l11r
'iJII ot u€aq nol eroJaq alqec .{a11nd pue sq8qt rnol qllm luauu8qe ur sdrq:no . '
rIJr.A{ 'uorlrsod Suqaaul lq8rrdn ue ur ur€ag
aql q uolsual ]uarlrJJns sr aleql erns a>l€w _ re paf,erq .
.roou uorlce pue uotltsod 6u11-=_: '
aql uo 1aa; rnol pue luaq saaul rno.,( daay --;eq rno.{
'peaq rnol pulqaq elpueq _ palsr^ l 3
la11nd elqec aqt Furploq 'aurqcetu lalnd aql - -. la11nd a
'r
reeu peaq rno,,( qlr.rt 'JooU eql uo u^\op erT
uotlce pue uotltsod 6urt.rels
(au;dn5) 3u;mg
qf,unrc olqef, zE r l os!)raxf
Jlo9 asro^ou P""4
_IIBVTS
3N NIVII IVNOIIN]ANO] N]H1IM S]SIfI]X] NOIIVS
THE COY]PIETE GUIDETO CORE STABILITY

Cable Resisted Starting position and action

. Start as before, lying face up on the floc:
Oblique Reach
with your head towards the low pullt' _ANt
machine.
. Position your trand.s b1r yout ears. \- :'
-
'urr,,.

the pulley rope with your elborvs .: iiiluulrii

\read,.
. Curl upwards and rotate vour '. .

your ribs on your right side . ' r-

hip.
The movement range for this = '.."
be approximately 10-20 crn.
Hold briefly at the end poinr i =, ' "

to the start position.

Repeat the movement. thi: tj:-- '
left side of your ribcage to\..':: -
hip.

lil.;,r,r

'ltLn

il

t1

:i 'l Ll

l)ii

llr

t20
 l(.1
Surqparq lrarroJ 'osr:uoxe oluelsrsar lue ur sy srql pue apue ,{ue Luo{ aluelsrser aql alej_
'crJletuosr s€ u"J no^ anbruqoal uo-spu"q e .8url1dde uau
pess€ll aq u"f, sesrlJaxa Jrlels asarlJ .lueura^oru leql_ raqueuer ol luelrodurr sr lI .arour lol :
ou ro aIDII se^lo^u leql eJuelsrsal e lsure8e errnDer IIr^4, sraqlo iecuelsrsa,r Ieruru[u aJlnb,._
salJsnu ;nol >po.t.t o1 nol alnba: sasrJraxe .ql8ua4s s.Jeqlo qr.:
11t,t s]ueua^ou ur€lral
raglO 'asrJraxa aql ruroyrad no.,( se €uruaql8ual pu€ sasrf,Jaxa ureJJas JoJ lunolue JcaJJoJ aqt :
ro/pve Surualroqs alJsnru rarflra sr areql eroqm erueJsrsar qrnu .^4or{ u.rea1 nol l€ql os raqtr,!
'sasrJ;axa Jruolosr s€ pasself, ate esaql llueur >lrof\ pu: raqlo qf,"a ot {1"1 plnorls no^ .tu:
-aloru arrnbar uorJlas sIIl q sesrcJaxe aruos -JOOrur AlaA sr uorl€cruntutuoJ Jealf, pue
'a3u?JsrseJ er{l as€aJJep JO
I[' 1:
peuJ€el sr >lJo^l raulred lEr{} prES aq ol seq rI
asEarlur 01 Jeqlarlr\ pu" ueq^ .ODI " 'lnoq8norql uroJ
^ IIr^,\ pue pue luaruu8qe ,ip, :
8urryo.,ra. sr -raulred rnol preq are^^.e aq lrerrol Sururelureur pue (e>lorJs, aql Furur,ro;:= _
p,l nol sE (sasrJraxe ^\orl Jo
snort?A aql Suunp lldde ol uorlelar ul qloq - selrsnur aql a8ualleqr
ol eruelsrser qJnu roJ leag e 1aF o1 urSaq aJu?Jsrser € saleero srqJ .la^ ol e Furpl -
p,tt nol >lro^ uo-spueq ^,\oq ^^eu
qlr.,ra.,ssarSord no,,( sy raulred e qll.A{ Suqro,,lt ro eqnl etu€lsrsar ei-:
'^lluarJUJns salJsnru -rrel € Sursn lq ,,{pq31s 1r Fur.,(;rporu .{q t1ac .
aql Surlelnrurls aq lou IIr^ nol ,etuelsrser Jlaqr a1o4s aql 01 aruelsrsar ppe o1 ayqrssod s. ,-
q8noua lldde 1ou saop eqs ro aq Jr ,uorlrsod '1r lrq no,{
!n ilnq sruueJ eril Jo lq8ra,,n eAnE,--
Jrlels Sururelureru e[q^\ Jeu]Jed
rnol Surlsrsa,r eql pue lanbre; sruueJ aql Jo lq8ra.tt aql sr
" JI:-
a"re no,{ uaq.l.t 'lpepurrg .,{1a,tr1leJJa salf,snru
_
a>lorls aq1 ol ecu€lsrser lpo aql 1al ,arnrs.
rno-{ urerl ol alqe aq lou p,u. nol pu€ qonru ool lq8rrdn ue urelureur o1 ,(poq ;nol Sursrpqi_,
palcrrlsar aq lq8nu Juauralour ,rnol asr.uraqlo are solJsnur >lun4 pue selcsnru lelela>ls tn -,
'aluelsrsal sarldde rauped rnol uaq.,u, punu ur 'l,poq rnoL ol arnssard pre^^u^,rop Furl1C-.,
sn{l reefl 'slurod luaraJJrp le serr€A ,firsua1ur aq1 sl lnq Jlaslr a>lorls eql 01 esuelsrsal apL\c--
'luatua,totu aql Suunp !eq1 pulg lqSlu nol ,asrc lou saop .,fir,le,r8 '1r lsurese lou pu" " 11 rl_-
-raxe u€ Sunurograd uaq.r,a.,uorlrppe u1 .l>paf are (ssoJJe, sao8 luerua,rou aql se ,a1or1s pu"qJ-
sJuaure^orrr aql 3r paqdde aq louusJ aJueJsrsar sluual e ,{e1d 01 era^ no.,( gr ,aldruexa "ro1
JJarroc 'rauu€ur pallorluoJ e ur peruro;rad 'p€ol aql elearc o1 .,ftr,ter8 uo l1a"r ol e.\: _
aJe sluauralour [ue leql a,rrleradrur sr ---r :nol sp
"
lou seop alueJsrseJ erp leql suea[r ]r s" sa: -- Sur8ur.rq
1r 'no-{ uo paceld aJu€lsrser lsure8e .8urryo.u. ro -roxa ureuaf, ur a^rlf,eJJa ,{raa eq ueJ srqJ .n
'as1a auoatuos oJ aJuelsrser 8ur,,(1dde uaqlA uo Surceld sr JeulJ€d rnol 1eq1 aJu?lsrser ._- - _.nnlor aroJ
,{geru4do salJsnru esaql lrruleJ o1 lldde 01 eJu" lsure8e ryo-,n nol 'llaqqrunp ro II"q eurlrp;_
-Jsrsar qJmu pu" .urErl ol 1ue.^,r nol sJlf,snu s€ qlns 'aJuelsrsar paxrJ e lsure8e 8ur1-ro,r
^oq ,- - -.lqs esrlJa
aql ol uoqela-r ur alqrssod lueua^oru Jo a8uer aql "p€elsur 'araq.n sl slqJ .>lro^ reuJr"d sr ua11o,.-
Jo are^ aq ol peau no1 .lryasn ,{:aa aq uec
" uauo sr leql Sururerl aluelsrser yo lcadse au . .' ;no.,( spre_r
---rq ol osJol
-'\e^oq€s.\\
- _::ioq ,s-ree
>ECM E]NIEVd NO-SCNVF - -ed .no1 a
-- aql uo
TlE COIYPTETE GUIDETO CORE STAB]IITY

is important. This is especially so during high- The exercises

intensity movement and isometric exercises Exercise
when there is a risk of raising your blood pres-
sure. You should never hold your breath during
' r' !I l?.'tler Twist
!
isometric exercises, but should take short, sharp i Exerci ise t5.
-^='!'Js (Statues)
breaths, keeping constant tension in your I
abdominal muscles throughout.
Before you begin to apply partner resistance,
practise a few normal movements for each exer-
cise without any resistance. Or, if it is a static
contraction, focus on firing the appropriate
muscle fibres as this will help to prepare you
for the exercise to come. This mental and phys-
ical preparation is useful as the visualisation and
rehearsed movement help to stimulate the
nerves to focus on the desired movement to
follow. Many athletes will perform similar tasks
when preparing for a specific shot or stroke (for
example, when putting in golf).
\A4ren you are both comfortable with the
movement and muscle contraction required, get
into position and focus on the initial contrac-
tion with your partner applying minimal resist-
ance. Then, depending on the nature of the
exercise, gradually increase the resistance by
Stanting position and action
applying a greater contraction and focused
movement accordingly. Always work with each ' Stand upright in a balanced position rr,--
other and after each repetition talk to each other neutral spine, feet apart and with abdomrn'
to decide whether the resistance applied was braced.
sufficient, too great or too little.
. Your partner then tries to move you our
this position by applying force and tryin.:
twist you.
. Don't hold your breath.
. You should try to resist for 3-10 seco:--
repeatedly over periods of up to a min- .
before swapping over.
rr^^^h;^^
uuour ilr rv ^^;^+-
PUil ruo
. Remember that the focus is to move the p :

tion of the torso rather than just try to p-,:

your partner around the room.

172
tzl
qsnd o1 l.r1
-rsod aq1 a,r
llnurtu ? o
:puolas 0I
,,t
3ur&1 p
o 1no noL
'os:o1 -rno,,( lsr,.l.l ol Furo8 ara,r,t ,{aq- :leuIIuopq"
Jr s" rapFoqs 1q8r"r rno,( 3o >ll€q aql punorE --tI^\ uorlrso
pueq Uel "rraqt areld pFoqs .{aqt irappoq.
'lsrss€ ol ,{r1
1p.tt ga1 :no,{ ol uo pue ureql Jo luo{ ur ,{1tca,rlF
(srappoqs pue sa1n13 's8ur:1sueq se qcns) pueq tq8rr rraql eceld "iau1.red rnod a,r.eg
salf,snlu reqlo 1"q1 alqrssod sr lr esr^{Jaqlo 'aseq ;ep8uerrt e qtl^\ .,(lrpqer-
'luarua,rour slql trnoq8no:ql sleunuopqe arour nol a,tr8 o1 "raqla8ol sleaq .rnol 8ur,rc
rnol uo snroJ aql ureJur€ru o1 luepodur sr 11
1nq gede qlpr,\\ raplnoqs saeul .rno,{ daay
sluroo outqceoS 'l"rlneu ur aurds pue sr,rlad qlr.'.
uorlrsod lq8rrdn ue ur pue Jarllo qcee Surce-
'Sur1srsa.t no,(
';aul;ed rnol alrsoddo Furleaul ,{q urSag
qlp\ lsptl ol saul raul"red "rno.{ 1eql os Furd
-oe^^.S aroJeq epls qc€a slsr^q g-t roJ tuIV Uollce pue uorlrsod 6ut1.,=-:
'ql"arq rno^ ploq ol lou
Suuaqruaurar 'ga1 rno.{ o1 lsu l ol rure nol
pue ';aplnoqs Uel .rno.,( yo >lleq ar{l punor"
pueq lq8rr rraql pu€ replnorls lq8u mol uo
pu€q lJel rraql saceld ,raulredrnol 'aru4 srqa
'saprs Fur8ueqt aJoJaq spuoJes
0I-g roJ lsrser oJ Sunure 'lnoq8norql Suicerq
I"urruopqe ,rnol asrseqdura nol eJns a{etr J
'no,{ lsureFe arnssa,rd aql Fursearcul lq
lueruelolu .rnol slsrsar lldrurs ;auped "rnoa
'raulred :nol yo
ernssard eql lsul"8" lqSrr rnol o1 Suru,rn1 lq ls!i^.
raul.red "rnol lsure8e Jsrsar 01 ,{r1 ,ttou III,.ll. no1
'ouroc 01 sr leq^,\ ro3 uorle:edard ur sepsnru ls!/v\I os!f,raxf
onbrlqg turladul Z'S I
Ieuruopq" :no,{ ace.rq ol paau nol 3o qlog
>IOM E]NIIVd NO-SCNVH
TIE COIYPLETE GUIDETO CORE STABIL]TY
15.3 Curl
; Exercise Resisted Ab
**_-**-*--:
Stanting positron and action
. Lie down on the floor, face up, with your
knees bent, feet on the floor.
. Position your arms across your chest, r,vith
your hands resting on your shoulders.
. Your partner should kneel down behind your
head so that they can rest their hands on
your elbows.
. Brace your abdominals and begin to curl up,
with your partner providing resistance
against your elbows.
. Your movement range will be limited but aim
to get your shoulders and upper back offthe
floor as in a normal curl movement.
' Your partner has to adjust the resistance they
apply to allow you to move but it is impor-
tant that you keep your movement constant
and controlled, avoiding any jerking actions
as these would make it difficult for your
partner to provide constant and effective
resistance.
t24
l
i Exerc ise Resi sted S :amrmrrlrnmlggl
;
i
15.4
Flexion (Y*,qmurrilllll
i
!
l
Stanting position and action
. Stand upright, with your kn=., -l
in a balanced, or 'sportin-{. :,:-
' Keep your abdominals brac--
. Place your hands together. pa.--
your arms out in front of vc,, = rr.iilu
approximately 45 degree= .
slightly above your head.
' Your partner should stand t,,
one hand resting against vou- . ,i
prevent flexing at the waist - . Lr
be removed as you master the :. - '
the other underneath your h- -
' Focusing on your abdominal -
curl your torso. bringin.
towards your hips.
szl
'spuoJes 0I SupaaJxe lou lnq o1 dn sporrad
JoJ aJu"lsrsar lldde .{1uo ppoqs ,raulred .rno,1
.asrJrexe aql
lnoq8norql -{lluelsuoc aqlearq ol raqrueruag
'l€Jlnau urel
-ure[r 01 3ur,{"r1 'arnssa,rd srq] lsISeJ }snru no1 ::-ernl
-""'1:*
'no,{ tsureFe I urre 'sa1
Surqsnd ,{q l11era1e1 ruar{l (eloru, o1 3ur.,(r1
re /:nhrr
'srure rnol o1 arnssard sarldde raulred ,rno1
'slur"aroJ ro spuerl rno^ uo spueq rraql qlr.M ,-'er puErl
'no.( ;o luor; ur pu€ls ppoqs raulred ,rno,1 _ )If,"q r
'Pfi-r _"r.\\ aprs
os,ro1 rno,{ Suidaal 'sleururopqe rno.,( asual
pue urIJ lnq lueq ,(pq8qs srure :no,,( daay _rou aq
't{31aq replnoqs 1e no.,( Jo tuo4 --a--- _
d[5uu
ur paqllarlslno '-raq1aSol spu"q rnol dse13 - -i rr 'u,lto
'pJJerq slBurluopq€
rno.,( pue luaq lpq8qs saaul .rno.,( qlf acuels
^ tr41
,8ur1rods, 1qFudn u€ uI aroJaq s" puels 'a
uorlce pue uotltsod 6urt.rets
-
'lUdLuJ.\' -
al€rlrur 01 pJeq sleuruopqe aql >lro^\
Sur,teq l11ear are no.,( l"ql os aru"tsl)-,
alenbape sepr,tord lnq luaue^our atuos n
s^\oile "rau1,red rno.,( 1eq1 luel,rodrur osle s. '
'sdrq aql Jo uorxel; ueqt rerl:
lualrre^oru aql alearc ol sl"ulluopq" aql
uorlc1?rluof, uo snroJ nol 1eql luel.rodrur s
'osrol aql Jo rlr;
-a^oru rul 0I-9 01 selelsu"Jl I{lIq.{\ 'sL,--
"
arll Jo luetua^our rur 0t-9I € pln, -
^AollE
1nq sruled .rno.,( rapun Surploq are .,(aq1 p'---
aql qll^{ acu?lslser sapr,tord raulred :r.
- j*iil"it" 'lnoq8norqt ,{poq rno,{ o1 a13ue ar-- (lp)l]"
""
tugpuel5 polslseu I 3ulpu
"'^ii-; ;,;,;,;; aql l" surle lno,\ oee>l ol tule plnoqs :-.
>iIOM I]N-LIVd NO.SCNVl]
 TlF L I L /-I
,, trTtr IINtr tO COR.|
rvru- S,ABtLll y
'-MP

Resisted Tennis -j
Exercise 15.5 Shots (Forehand/ Exercise 15.7
Back Exte-s,lr"
Backhand) Bench (Fee:

Starting position and action

. Begin by holding a towel, or somethins
similar, in your preferred playing hand.
. Get into a 'sporting', or ,ready', itance, as if
to play a tennis stroke (forehand or backhand).
Star^ting position ano acrlor-
' Your partner should stand behind you.
. Lie face down over a benc,.
holding rhe other end ol the towel, but shtuld
not hinder your movement. on the edge to allow unre.,, . ]i i,/!ttl

. As you perform the tennis stroke, try to visu- the torso. ,{llr

alise actually hitting an imaginary ball. Focus

. Get your partner to hold r,_ . l{nr

on contracting your abdominals throughout at the ankles or calves.

but placing greater emphasis on the point of
. Place your arms across \ oL
'imaginary contact'. fonrards so that your uppe-
Your partner should allow enough resistance towards the floor. lll

to keep the towel taut while not restricting

. Brace your abdominals a:: _

any movement. through your lower back. rar,.

As you perform the movement, your partner zontal position. pausinv,
should gradually increase the resistance bv repeating.
restricting the movement of the towel _ but
only at the final stage (the point of ,imagin_ ttlII

ary contact'). rlll

At this point, really focus on your technique,

placing emphasis on both your abdominal
contraction and correct stroke form.

t26

l
I

I
tzl
'salurt 0{-! leadag
'eJueJsrsar a^ilJeJJe pu" luelsuoo epr,tord
01 elqeun eq IIF{ er{s ro eq pue raulred
rno,( ,ro; ,{11ncrilrp asn€c IIr.t. asaql se ,suorl)e replnoqs ga1 aqt Fu,.,.
.
Suqraf ,{ue Surpro,te spellorluol pue Iuelsuoc 'roou JL{l oi .- .
Fursned 'lepTnoqc rq-- .
Jueuralolu rnol deel no.,( leql luepodrur sr 1r
1nq 'a,roru o1 no,,( ol lldde ,{aqt acue peal no,{ leql os os.rn. -'
-lslser eql
^rolle
lsnfpe 01 a^"q III.M. raulred rnol
'sdrq ,rno,{ spre^\ol pu€ -rroq o1 dn asre'r 'lJE. ,-
IIEq aql "
Surlcerluoc 'pue s1eu.:- .
JJo >lr"q raddn pue sraplnoqs ;nol Irnr o]
lure lnq palFull eq ill^,'a8ueJ luatua^our rno
'ur€Jls >lcau pere^.ol sr osroJ ,raddn -:-
aJnpar ol qlnou "rnol go Joor aql o1 passard xalJ pu€ lsaqc rno-i ssc-. -
'_q;.--:
an8uol rno,,( daay 's^\oqle :no,,( lsureFe
aJu€JsrsaJ Surpr,tord Jaulr€d rnol Wl.,vr llarncas s8al rno,,( plou -:
ill
'dn pnr o1 ur8aq pue sleuruopqe rno,{ ace"rg
's^^oqla rno,,( uo spu"q Jraql lsar uec laql Jo uoIXelJ poJculsarun 1'- '': ,,lt1l1
leql os no.,( purqaq pu"ls ppoqs raulred,rno1 sdrq rnol ql!^ qruaq E :-
'sreplnoqs ;no.,( uo Surlsar spueq rnol UOI13E:_: _:
qlI \ (lseqf, rno,{ ssorce surre rnol uorlrsod
'lleq aql re^o
pagoddns sr >lreq pFu pue ra,ro1 rnol leql
os 'dn areg '11eq llrpqels aql re^o >lleq arl
uotlce pue uotltsod 6ur1.Le15
i (pr"q
lrn) l rt"1) uo;1e1og
leuruloPqv l|€g 6'5 | ost)Jexf i
i rll!/n q)uog
,b:l!qers pels!sou I uolsuolx=l
: JJO l)eg
>IOMIINIIVd NO-SCNVH
 TIE COI"]PLETE GUIDETO CORE STABtry

Pnognessions/adaptations Resisted Flexion

. This movement can be repeated with your t5. t0
arms extended over your head, keeping them
(Lateral) .EDI(
in line with your torso. In this position, /our
partner would just need to rest their hands
on your arms, as the resistance is already
quite strong.

--:edicine
.,:en 1 a
:ZeandL
,. davs tl
-dincr
*---n rr-'
:

!
. c. The
; :r{ rs t}
Starting position and action a
. Sit on a stabiliiy ball with your feet shoulc.
L^ _\dl
Ltc

width apart and your knees bent, keeping r c - :uildir

abdominals braced and vour soine in neuti:. .:s the
. -: \-
Clasp your hands together. outstretched
-L
\\
front of you at shoulder height. -:. I

. Keep your arrns slightly bent, but firrn, a aga

tense your abdominals, keeping your torso ni aCfi,
. Your partner should stand in front of r - -
with their hands on your hands or forearr:'
. Your partner then applies pressure to \,--
arms, trying to 'move' them laterallr :
pushing against you. This pressure should -
to the left and then right for 1-3 seconds ea- -
. Vary both the duration and the intensitr
a total time of not more than 15 seconds
. You should resist this pressure, tryin.t
maintain neutral. Tiy not to lean against .

direction of pressure, rather focus on ma:

taining neutral and overcoming any exter-, a:-

force from your partner.

. It is very important to breathe consta:-.-
throughout this exercise.
. Your partner should only apply the resista-.
for periods up to but not exceeding 15 secor,
. Do 3-5 complete repetitions, allowing 1(t--
seconds recovery between each.

r28

I
6Zl
ol elelar ol apelu sr Sururerl Ieuruopqe JI '1ceg u1 'aseq 3uo4s e uo spuadap Ja.ttod
'parrnber luauralour Surpods 'ecuepq urelurerr ol raplc , r6-Q1 Surrvrol
eql ol rasoll qrnur sI le.,r,r srq] ur salJsnur aql sanbruqcal uoqesllq€ls a,trldacor-rdo.rd a.r.rrr =. :puocas 91 3
8urure,r1 1nq 'uorldo Sur1sa.ra1ur arour € rellel alerodrocur sluauralolu cgroads-pods luera-i:. - rJu€lsrsal ar{l
aql sr .{po loN '{leq orr{l pue qc}Er ol rueql '(aeueleq leuorldacxa arrnba"r leql saJr-:
ro; (raulred rnol 'e'r) ^1a8re1 Sur,roru e le aJJoJ ,,1tuelsuor a
Tsuorlrsod luetu ere arar{l s€ eSo.,( pue Suru..--
rnol 1e ql1^{ fleq aur]rperu 31 gl ro 7 e Sur.uorql aJuep ;o qred luelrodrur .{.ra,r are uorJesrirc:
ro u^{o rno,{ uo roou aql uo slsrml anbqqo pue Surcerq 'aldruexa rog) s1 lr lualxa ur€u;- :u"ra1xa -,(ue
ol pue lueraJJrp .,(ra,t sr auqdrosrp qlea ur p-:" ,UI?UI UO SN
0t-06 Sururoy-rad :asaql a:eduro3 'lreJJa
Suruorlrpuor parrsep aql Su1.teq Ilrls alrq.,vr Sururerl Ieuruopqe;o ad,( aqt teql >{u}r{l til:: - :ql lsure8e u
8ur1sa:a1ur pue crueu.{p sasrlrexe Suuoq aleu no1 ';a,nod paqdde pu€ snroJ 'uq1lq-r 'ltlp:-. 't 8url;1 'a
ueJ pue un; leaG sr Sururerl il"q aunrpetr{ 'spuof,as q
Jo slunoru" Sur,(:e,t a,teq slrods luereJJrg
'^la^qlaJJa sslJsnu aql 'slnoI- - 4 ,{1rsua1ur
ureJl ol reuueur pallorluof, e ur paqdde acu€ rlal{l ul sll€q eulllpatu esn ,ra.^a,od lpoq rac-' lr"a spuof,a
-lsrsar aleudo"rdde pue palecrlder aq u€c uorlJe a;rnba; leql aldoadqrods pue selalqle asoqt ...._ :q plnoqs arl
Suqrods e Jo sluaue^ou aql :slrods cr;rcads s.lel{J '8urqo1ec uaq,^ ileq aql Jo urnluelL - ,q ,{11e-ra1e1
roJ ur"rl ol pasn aq osl" ueo .{aq1 ',ra.,ra.od aql pu" Sumrorql uaq.^ il"q aqi Jo erlreur = -' -ro,,( o1 arnss
alarr{1" dlaq o1 selJsnru aJof, ar{l Surure4 yo qloq lsulege 8uryo,,r,r eq uel no,1 'Surure:t .-'- :LuJ"aJOJ JO
:
,,(e,,r,r 1ua11arxe ue aJ? sesrlraxa nol dnor8 alcsnu ro l1r,r.qre Surpods aql or - ro,,( yo luorg
ileq aurf,rpe6
'/atduexa -elar uoqleJrp ,,(ue ur .ro '.ftr,rer8 (ssoJr?, u-\\,- - - r€u os.rol rno
- -- l-rr .-.^
roy 'sruual ;o arue8 e Surrnp reaq tq8iu nol oq u€c sileq eurtrparu 'l1r,rer8 lsure8e spre.r. -' , Jc l.u$r-- +rrLl
sueor5 pue qunr.8 aql raprsuoJ) tno Sulqlearq 13II 01 a,req .,(1qer"re,rur no.( qrlrlm 's1qi:-
pue arnsserd yeururopqe-erlur roy alqrsuodsar a>lllun 'leq] sl a8elue,rpe raqlouv 'pal., *: per{llarlslt
alf,snur eql s" sn_ulluopq" esre^su"4 aql Jo >lurql aq u€tr leql salJoJ aq] ralear8 aql suo.,,: =Jlneu ur eu
uauo eM'ra.u,od ou aq pFo^ . aJarll 'snugropqe -unoJ ar{l ra8uo-r1s eql (asnoq e Surppnq u. - -:.o,{ Surdaal
snllar aql Jo uorlJerluoJ plde,r Ileus E prel aJe suollepunoJ aLll se ,{enr arues Jrlt r.l -
:rpFoqs laeJ
qJr.tr 'snunuopqe asra^su"rl aql Jo uorllerluoJ uJ 'ruo{ >lro^\ 01 as"q alqels ro prlos ? set:-_
;o Surcerq lerurldo lnor{1llA 'ssed lsaqo ro sltll'sJlrsnu leurtuopqe ,{ueur asual ot s€r] :
e>1ds 11eqla11o,r 'all. as sruuallnoq€ rylqJ '1r qclec ro orrll ol rapro u1 leql sr Suru'-:
" '(ra.,ra.od
^
ileq aulllpaur rlll^\ aldrcuud ureru er{J 'lri:,
unurrldo alearl ol ro llal ured lue asrurrurur ol Uos Jo lno aperu ere pue azrs ol Surpr,- -
rapro ur asua] Jo arerq ol paau no,,( 'Surxoq 'les srnoloc luareJJrp ur paper.S a"re .{eql slep a.--;
'ur qound e Surrnorql ,ro 3uo1e1 uaq-,ra. 'eldruexa iraqleel u^loJq Jo ep"ur aq 01 pesn pu" az.:
ro3) Sururerl lJaJrpur ruo{ seruor sue I€rueru trte't wec sll€q eunrpa141 '3{ 0I pue I uaa',,.-,,
pue qrods ur Sururerl eprrdordde arll Jo r{lntu Surq8raaa. '11eq palq8ra^ € sr ileq eurf,rprr-
DNINIYEI IIVB ]NI]IC], (
uorxolJ
T!E COIYPLETE GUIDI_TO CORE STAB]L]TY

sport through partner interaction, functional Flexion and rotation as the kr

objectivity and above all fun, sports teams and tops of ti
athletes are likely to spend more time on the ' Don't ter
principles of core conditioning. The resulting n'ith the
improvements in balance, power and general ' Keep a1l
game-play achieved by the athletes should then never op
be sufficient motivation for them to continue :nean los
and develop this area of dynamic power
training. The weight of the medicine ball used : - _rgressio
will be dependent on your initial strength and To incree
specific goal. However, it should be remem- -ine bail
bered that, unlike weight training, the goal isn't .i vour l
necessarily to use the heaviest bali, rather to ',rur hea<
perform the desired movement with adequate -: is impr
resistance to achieve sufficient strength or .i:e move
power gains. With a sporting application, the .-re that I

resistance of the ball used should never impair 'tntOth

or compromise the sporting movement.
Specific sporting movements that benefit
from the main medicine ball exercises are;
. flexion and rotation
' power and speed
' dynamic stabilisation and balance.
It is important to remember that while I have
listed a number of progressions and/or adap-
tations for the following exercises, there are
likely to be many more specific alternatives
directly related to each specific sport; unfortun-
ately, I do not have the space to go into such
specific detail here.
.,,erc1se.
Starting position and action
Lie down, face up, with your pelvis in neurr-:
knees bent and your feet on the floor.
Hold on to the medicine ball so that it re-
comfortably on your chest.
Brace or tense your abdominals and lift r,_ -
head away from the floor. partially brin: -
your chin towards your chest.
Contract the abdominal muscles to lift r
shoulders and upper back off the fl
bringing your ribcage towards your peh -,
Lift as far as is comfortable but do not a-,
your lower back to come off the floor.
Return slowly to the start position.
As you are using the ball as a resistance .

aim for 10-15 repetitions before increa. -

the size,/weight of the ball.
A 1 kg or 2 kg ball should be suiiable
the general-level exerciser and 4-6 kg n-,-
suit the more advanced.

Coaching points
. An approximate upper range of rnove-
would be when the chin is at the same .

r30
t€l
'laal III.{\ asrlrexe ar{l rapreq eql 'sl il€q eql
osrol rno.,( uorJ ,{"^ € raqpnJ aql s" 1q31er1s
.,(1"reau sru.re ;no-,( daal 'llrsualur esearf,ur oJ r.\al arues
'urJoJ lleiJoc Fururel ratlreAour
-ureru 'luetue^ou Jo aFuer roTpue paads aql
asearlur 'parerq sl€uruopq" "rnol Surdaay
'pasn ileq aurJ
-Ipau aql ;o 1q8ra,,n aql as"ercur lllenpe.rg _Srur 31 o
,,+ alqelrns
su o tleld ep e /su orssa.L 6o.r6
'(ls"rg te tFcIJJIp eq t,:tseaJJut
,{eru sql) aprs req4e ol IIeq eqt qlnol',(1eap1 rl atu€JSI
'a8uer perrsap aql puo.{aq Urt 'u
.ro dorp lou saop a13ue osrol aql arns a{etr\ 'rool]
lnoq8norql Surcerq Fuluopq" eql uo snloJ ol .rilE lou o
Suuaquaruar 'pa11o"r1uol luarueloru aql daay :rr1ed rno
slutod 6urqceo3
'apls reqlle ot slsrmt 66-91 a1a1duo3
'aprs 1q.3u rnol o1 ,ruLrLl 1--
-:-----^ ,\[[
ileq eurcrpau ar{l Suuq o1 a1e1o.r uaql ',(yre1 -riUrrpue
uaruoru asned 'aprs ga1 .rno,{ uo roog aql
spre^ ol [€q aql Suuq o1 osrol rnol o]€lo]{
sl"urruopq" rno,,( are"rg
'1saqc "rno,{
;o
luo{ ur r{1Sua1 s(urJe l€ il"q aurlrpau le ploH
'roolJ ar{t o1 saar8ap gi-gt .ASIJ.lJ\
Jo
a13ue ue J" sr osrol :nol 1eq1 os >lc"q u€eT aql lnoq8norqt_paxrJ slels ,{poq aql ot uc,.
'roou aql uo 1aa; rno.{ -€lar ur uo4rsoo s.lleq ourf,rparu eql J"ql al::
pu" lueq saaul rno.,( ql! roolJ aql uo lls a{eur ol pu€ sruJe .rno-,( q1r,u luarualoru a,,
^ alerlrur ol lou Jeqrua[reJ o1 luelrodrur sr -
uotlce pue uotltsod 6ur1.re15 '(uorssarSord lsepreq aql) pear{ rnr-
r^oqp LUJ gl-0T pldri (It ro 'peell rno\ ,
dol aql uo (1y) 'peaqaro; rnol uo (r) 11eq ei:.
-Iparu aql eJelo 'asuElsrsal aql as?erJur ( -
suorleldepe/suorssa;[ :
'lorluoJ ssol u€r .
Jo
plno.4{ s1q1 ;r 1q8ra.u. paseerlur roJldo ra \; -
lpago.rluoc pue sluourelour 1e da;.,-
^4ols
'spr"MroJ 3ur1oo1 sela aql qr.
lnq pax"lar 1r dae>1 - >llau ;nol asual 1,uc 1-
'(saau1 ar{l Jo sc
]s!iv[ uerssnu z'g I es!f,roxf aql JeAo ees no,,( 'a'r) eeu>I arll
DNINIVII I-IV€ ]NI] C]^
TIE COI4PIEIE GUIDETO CORE STAB LTY

' Do not attempt to move on to the follor,r i: -

Exercise
progressions until you can perform at lea,
15-10 full repetitions of the basic exercise

Pno g r^essio n s/ a da ptation s

. Level 2 is similar except that the ball ,

dropped by your partner and you catch it --

. Level 3 is as Level 2 but, after catching .-.-
Starting position and action
. Lie down with your knees bent and your
abdominals braced.
. Get your partner to stand over you, strad-
the curl position, remaining static mome_
tarily (utilising the stabilisation muscles of i: -
trunk) before returning to floor with bali.
ball, returning to floor and curling up ars,a-
with ball, you tense your abdominals a- :
throw the ball up for your partner to ca._-
it, before returning to floor.
lmportant
The Level 3 option is a very tough exercise a- -

dling you, holding the ball above your hips. useful in all racquet sports, as well as sports --.
involve throwing or passing a ball.
' Curl up so that at peak contraction you can
reach the ball held by your partner. Pause
momentarily to grasp and take the ball with
arms outstretched and then return to the
floor, the medicine ball under
-holding
control.
. On reaching the floor, curl up again, to return
the ball to your partner, who retrieves it, then
return to the floor as before but without the
ball.
' Repeat this two-stage movement until failure;
this should take no longer than one minute
and no less than 20 seconds, otherwise you
need to change the weight of ball accordingly.

Coaching pornts
. Tiy not to rush through this exercise, AS
unnecessary speed will allow 'cheating' to
occur and detract from the effectiveness.
. Don't use a ball that is too heavy for you or
you will not be able to perform the correct
movement.

132
 €€l
lle ur po^loAUr eso,_
lee! 6-I.,(1a1eurxo:dde Fa1 raqlo
aql lcnpq€ pu€ fleq aur]rporu aql uo Fa1 isl$auaq o]t4iffi
ouo o^Eq (lll) '1eq eurJrpau eql uo Surlsar
s}al al€uralle e^eq (U) ,11eq eurf,rpaur aql uo
.,(pear a.re no,i u= -
Suqsar are laqtr apq^a saol _rnol q1r.u. alor1,
SurssarSo;d'lleqrr)seq j
€ erp o1 ,{r1 (r) ,llpcrgrp eql asearrul oJ .
^ .ra1q8r1 e q1r,,r.r ulFaq s1 ..
suo tleld ep e /suorsse.L 6o.16
SUC
'asnrexa aqt lnoq8norq p€fr lpoq rnol daay
'_raulred ..
:n,
slurod 6urqceo3 aroJaq IFq ar{l Jo LLrf-:__ _
no,,( se pJSuJl r-uaqr d-,.
.alnullu e
-rno,,( are-rq'lJeq rql 3ur, .
o1 dn ppnq pue l11er1rur spuoros gI roJ ploH
'seFlu" ol srap
-1nor{s ruo{ aurl lq8rerls e ur lpoq rno.{ daay .spuot
'll"q aurrrpau eql uo perueleq =:
-JAoLLr Surq;ter puE >_-
are laql l"ql os
lllqarec 1aa; rno,,( ,ro4rrc,4 . 'l1a1eura11e eprs raq4a or _ ,:
.osJol
ler{t os ileq aql p-- _
aqt q8norql Surcerq ,spururopqe rnol ur pr4 ^{orqt
-
'spu"q rnol ueql raqler s^,\oqla pue surr"eroJ
'leadi- --
_
>lJeq Jlasrno.{ Surra,uo1 a_ _.
"rnol uo Suglser lq8ra,n "rnol qllrt lnq (u,trop oJ >ll"q lq31e,r1s 1r .l,rol{r :'.:
ace;7auo;d) uorlrsod dn-ssa:d e olur lerJ
iil
.aprs ;
-
uotlce pue uotltsod 6ur1te1g plnoqs raulred -rno \ _
^\orql
:addn pue srrplnoqs .pE:_
}E lnq [rnJ leurrrloPq€ uE : _
_
'lfeq ruorpJur e Furploq 'n.
ut Z,-I rauped rnol q1.n roc:- -,-
uotlce pr= __ - tt
I ll-j '
lill
=::
t
rlr l
'tirifll I ,l
etp;,rg It
5'9 |
l Aueld )rur€u{q
ecueleq
pue uotlestltqels ctrueu^o
tNtNtw-L-|V€ tN/ltcl,,
THE COI'IPLETE GUIDETO CORE STAB]IITY

D
Exercise r6.6 L:Ti;,Xtj J1,," Exerctse

Stanting position and action Starting position and action :__ _- --

Begin in a press-up position (prone/face Position yourself in a press-up posi: - : -.- 1]fl
down). with one hand on the medicine ball (prone/face down), with your arms extenc. . :--l-jn :
and the other on the floor. arms at least Position your feet carefully so that ther' . : -l:: \'Ot,
shoulder width aoart. balanced on the medicine ball. :: -, , L-
t c
Keep your abdominals braced throughout Keep your body in a straight line from sh'- .
- -.'. ii
the movement. ders to ankles. - - --
:: ,iC-'
Lower your chest to the floor by performing Brace your abdominals throughout th€ €Xerc.:
a press-up movement, then return to the start Lower your chest towards the floor, benc::
position. at the elbows as you perform the press--
Repeat to complete 10-20 full press-ups. then extend your arms to push back to
start position.
Coaching points . Repeat 10-20 times, maintaining
. Maintain correct form and body alignment form throughout.
throughout the exercise.
n^^^Ai^^
uuqur ^^;^+^
ilr rg PUrrruD
Pnognessions/ ada ptations . Try not to lock the arms in the top pha:.
' Level 2 is as Level 1, but after each press-up . The emphasis again is on maintaining rigr:
swap the ball to the other hand by rolling it throughout the torso. Do not let the torso .. -
ACTOSS. . Aim to keep the movement slow to be:
. Level 3 is similar but involves 'power swap- with, gradually speeding up. Main -
ping', which means that the ball stays still control throughout.
while through dynamic power press-ups you
have first one hand then the other on the Pno g r^essio ns/ a da ptatio ns
ball. This is similar to a clap press-up, but it . Level 2 is to perfor-rn push-ups with both .-
adjusts the body position too. on the ball. You have to really focus on .
' This is a very tough exercise and trains all your stabilisation muscles to avoid falling offthe : ..
stabilisation muscles, arms, shoulders and . Level 3 is to perform the press-up bu! as
chest, as well as testing your co-ordination. lift upwards, extend one arm to reach fonr .: ,

so that the arm is narallel to the floor.

t34
s€l
.roo
:f-Ied\JOJ q
- r.i se '1nq
-eq aqlJJo
-r,o.{ uo sn
-;J ritoq q
'(8rt g dn) s11eq aur-.r
"l
-rperu rarleaq o1 llenper8 SurssarSo.rd a.rogaq
paads uo 1ro^4. lsrrJ pu" '1pqla1seq e sr .elurew
qcns '11eq ralq8q qlp ur8aq 'o1 paau no,{;1 --Saq o1 .,
" -:s osJol
suorleldepe/suorssa.LDc - - a
. -'--Q-- a,--_
LPoU ljLILL
'sPaad' ;seqd do
pue qq8raq luerolJrp le il€q aql Sur,r.norqt .rc
aJuel€q Jlaql asol ;eu1;ed .rno.,( aleu o1 ,{r1
slutod 6urqre - -
:-r:oc 3u
'arurl € le salnurtL
aarql ol dn ro; ,Surle1d, daay 'aure8 au- '''r o1 {f,eq
(lsol, al€q .{aql suaddeq sql uar{.A\ lacuelec -:r-sserd a
roJ u^ op looJ rraql lno 01 palroJ sr euoerrroi '.-:puaq 'lo
Ilun ileq aql Surqc1ef, pu€ Suluorql daar"- -: .JJaXO ar{l
'qq81aq snolrel 1e .,(1paleada-
reuue0 Jno ol IIsq aurf,rpau aql .^{oJqI IIS ruo{
'aJueleq nol dlaq ol esrl
'pr€og eroS >loqeaH -raxe eqtr lnoq8norql sleuruopqe rnol asuai -: -iaql leq
'1pq JurJrpeu e Surploq pue uorlrso: - ;rDUOlxa s
Jo pJeoq alqqo.4{ e uo Surpuels elrq^ esr)rexe
eql SuluroJJad Jo - 3a1 auo uo Furpuels se peJuel€q e Sururelureru '3a1 auo uo pueta .rrsod dn
qlns - llqrqelsur Jo sluaruala Surcnporlur lrl uorlce pue uotlrsod 6u11-=-:
's^toJql aql SuFnp ra,nod aJour al"Jaua8 o1
ur8eq nol pue 'sarrordur anbruqoal rnol sy
'ss?o Jo
orqtr r{f,ee uo ar;oy ralear8 ale;eua8 o1 nol
^
3ur.,r,r.o11e 'aseq prlos e eleaJr 01 JapJo ur uorsuel
Ieuruopqe luanrJJns lldde o1 nol qeeal 1p.u,
sesnraxe 3ur.,ra,o11o; aql'sluarua,roru cr;rcads
-1rods uro;rad o1 no.,( 3ur.no11e - Surpuels
alrr{.^^ s^ oJql pue sasrf,Jaxa Ja,^ ocl asnpoJ}ur ol
nol salqeua ll leql sr Sururerl eroJ ur IFq eurJ
-lparu e Sursn;o sa8elue.tpe ureu aql Jo auo
, II!JQ dn-
j tursse4 a^llf,erolul 8'9 | es!)rex3 au!)!Pah
peeds pue JaMod :*--._---.-_-,,,
]NIfIC]A
'N]NIVEIIIV€
 THE COI1PLETE GUIDETO CORE STABILTY

Another option is to rnc:.,,'

from the wall or /our pa-.. :'
tute the medicine ball fo- . -
for increased sport-speci:.- ,
When you feel thal r oL. . -
and power, try standin:
or Core Board to increast .: -
isation required.

Starting position and aclion

. Stand opposite a partner or in front of a wall,
holding the medicine ball at chest height.
' The chest pass can be performed in a neutral
or split stance (with either leg forwards)
oosition. $|fisil lllil

. Tense the abdominals as you push the ball Lrilllllti

away from your chest before releasing it. ;. lll

. Either pass the ball to your partner or pass lr il

rHrlilrll I
it to strike against a wall about 5-10 m away.
. Perform 10-20 passes, focusing on correct ilil{ril r,

llll
stance and technique throughout.

Coaching points
. Keep your abdominals braced and your torso
,llt,tl
movement minimal.
' Focus on speed, power and direction, with
minimal 'sway' or backward movement.

Pro g r^essio s/
Ptations
n a da
. When confident about the power and accu-
racy ofyour pass, take step back to increase
a
the throwing distance.
. This drill can also be performed as a bounce
pass to a partner.

t36

I
I
Ltl
',,(lSurprocce sluetrlaAotu '
ll?qleu pu€ lleqla)sEc - --
aql rorrltu plnol{s ,{aqt - ile.4\ e Jo p€alsul
Jaulr"d qll4\ lno parrrer eq u€f, IIIrp slql isluauaq oll.1ffi
"
su o rleld ep e /suorssa.r 6o.16
'.,Cr.eaq ool sI l€ql II"q e asn l(uop pu"
A orrll r{tr"e qlr, re.,rtod 8ur'tarqce uo snsoC ar{1 uo Surpuels elrq
^ 's,moq1a rno,,( asroraxa slql 'alalqre :-
lno >llol lou op lnq paxlJ sture rno.'( daay
.urJoJ
Surso1 'aJuelEC --
lnoqll4\ uollelor I"uoIlJunJ " roJ .4\ollv .
'selcsnlu Isuruopqe aql 01 sllJauaq eql luo4 3urqr,{ra,ra Surdaa:1'-:
13€Jlap III^ asaq] se uollJe LuJs AAIsSelXe q8norqt uolsual rr{r :.-:'-.
-urruopqe rno.{ lcerruc,:' - -
Jo luaLuaAIoAuI dlq Aressaceuun l.uoO
^^olle
slurod 6urqceo3
'aprs r{f,ea ruo{ s.4\oJrll 'stuauralour trnd t
9I-0I ,*]:-_
alalduoc ol [e^\ aq] lsule8e s^.orlil aql leadag
'aprs alrsoddo .rno.,( no,{ reqr os ITEq rL{r - -
,
spr"^^ol spunoqar lr s" ileq aql qJlef, 01 IIIIV are nol eJns a{eLu 'Ii:
'ile.^ eql le Preq Pue ,'(leuo8erP '(e,ue ru q-6 ,{lareLurr, - - .
,ta'ollll ro :autred rno \ . -
fleq aq] ^ orl{l pu" lsl"^^ "rnof q8norql alelol
JulJrpau a{} 3urp1o11 '1r Surseelar aroJaq r:- -
'.113ua1 s(Lure l? 11eq
'sleuruopqE ileq aql qsnd no{ se sl!- .-
rnol acerq pu" I€4neu ur sdrq,rnol daay 'lqSraq lsaqc 1e il"q eul I --: - -
'11 uro{ A"^^" tu t-z '11e.rt e ro raul,red e e-..
llalerurxordde '11e.r4. e 8urce3 umop laau){ E uo uotlrsod SurlaaLr:1 --t.
uollce pue uolllsod 0utl.Lets
*_.*.:
j
iii
.
i
;*ffi
il'91
ie
:t sszr 1s3u
ss€d lsaqJ
0"7
i ll"g ,$;1;qer5
DNINIVEI llV€ lNlllCln
 THE COIYPLETE GUIDETO CORE STABILITY

Alternativell, both versions can be performed -\nother

standing up.
Stability Ball
Oblique Throw thtowt, rr
Stand opposite your partner, with your knees to a wail
soft and your arms fairly straight. Throw the
ball to each other, twisting from your waists,
with minimal arm movement to emphasise
the obliaues.
Further variations include a 'reverse oblique
throw', where the ball is thrown behind you
to a wall or partner.
Tiy standing on a wobble board or Core
Board to increase the level of stabilisation
required.

Starting position and action

. Sit on a stability ball with your feet shoulc.'
width apart, facing a partner or wall apprL ,

imately 3-5 m away.

. Keeping your hips in neutral and holdin.{ :-
medicine ball at arm's length, brace vc --
abdominals, maintaining your balance.
. Rotate through your waist and throw the t..
diagonally and hard at the wall or r' -'
partner.
. Aim to catch the ball as it rebounds from -:-
wall on your opposite side, or have r - -
partner throw Uiit the ball hard for ,vo -
catch on your opposite side.
f\^^^hi^^ ilr rg ^^i^+-rLJ
uuour PUil
. Don't allow unnecessary hip involvemen.
excessive arm action as these will de:-.
from the benefits to the abdominal rrrusr :
Pnognessions/ada ptations
. To increase the difficulty, try kneeling or- '

stability ball.
' Your partner can either throw the ball :.
for you to catch it, or pass it back, acco:- -.-
to vour abilitv.

r38

lh'

ffi
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 V
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'JAlSeru ol aurrl salel ueuo
pu€ enbruqcal paureal e sr Surc"rq prd€r srr{J
'esrf,rexa eql Jo l3atqo aql E"aJap srql lnq 'uo4 ',rrprocce '
-c"4uor Ieuruopqe aleudo.rdde aql tnoqllln :)eq fleq a
luaruelour slql a1a1durof, ol alqrssod sr 11
'surre aql 1ou '>1unr1 aql ruor; .qt uo Suqar
sauroc luauronour srql purr{rq "ra,trod aqa
'acro; .,(.ressacau eql ,{1dde o1 Surce"rq aleud
-ordde salnbar pue uorlJe prder e sI sIqJ :JIf,SnU FU
sturod 6urqceo3 rE,4ap IIr^4.
,, luelue^Io
'ruroJ lcaJrad qlpt smorril ,&rrenb 91-g
lpo :o; rurv 'uorlf,erluoJ I€urrlropqe prder
pue "ra.,r,tod [rnurrx€ur ]noq" sr asr)Jaxa srql
'1aay "rno,{ uro.r; ,{e,,ue ur 1 llalerur - no,,( rog p
-xo;dde eql leql os uoiJl€ Lure -o{ e,req
_salunoq II"q
InJra^.\oo " qll^ roolJ er{l 01 II"q eurlrpaur jt ruo{ spu
aql 8ur^\oJrll {q }ua-ruelorrr eql anurluoC
'uolxel] IEqJEa al"rlrur 01 snuruopqe -.o'{ ro 1p.,
snlrar JnoA pa^^.olloJ :q aql .^{orr
^q ^lal€rpalulur 'af,u"le(
'snunuopqe asralsu?rl rno.,( lcer1uoc,{prdeg
'pacerq sleur - r,{ ace-rq
-uopqe rno.{ qlpt'uorlrsod ,,{pear, ro ',aJue1s -r Furploq
slrods, e ur.{11q311s luaq aq ppoqs saeu>l rno
'pear{ rno^ a^oqe spueq qloq rrdde lear
qll1!\ II"q aunrparu aql Sulploq 'dn pue15 :flnoqs laaJ
uorlce pue uotlrsod 6url.rels
pre (c8n.r t
11oB
-
le;d oq,ar, esoq] ro1 leer8 ere sllrrp Morq] on.
isllreueq oqAA
':aut:ed lo lle^\ €
rooll ol nol purqaq u^4orr{l sl II€q aql araq^\ ',.4\o, -
oJr.ll P€eqra^o E l'9 | es!f,raxf
^ anbrlqo asreler, eql sl uorlerr?A raqtoL;
f NtNtvlI l-lv€ IN llct""
 THE COIYPLETE GUIDETO CORE STABILITY

Prognessions/adaptations
. This drill can be performed by modifying the
Overheas s&u.
Throw
throwing angle slightly, still aiming down-
yards but targeting a point approximately
2-3 m away so that the ball bounces upwards
to a partner or off a wall. ,.fltil
, Tiy performing this exercise standing on one lilliu.
rl r

leg, on a wobble board or on a BOSU. qhiltui. lil

rrll|lllutilllll lt

llilllililr, ll

{lltl

llti{1,

lillll

Starting position ano acrtor til

. Begin as before, holdin.q rl.. -
above and slightly behind \ _
. Keep in a sports stance nr _
stance (with either leq forr,. _
. Rapidly contracr youiabdor
the movement and then pc-,,.- .

through with the arm acrior. -

ball forwards in a flat trajeci,_
. Aim at a wall or partner appr ,

m away.
. Aim to complete 10-15 pc,.,,:-
focusing on the quality of eac.. -

Coaching points
. It is fine to lean back slightlr- r .'
the throwing action, 6ut'ai _

hyper-extension.
' Remember to change your lea:,- _
are throwing from a split sran:: : ill

. Use a lighter medicine ball 1 _ ,_

a basketball or football to star,
. The emphasis of this movemer.
accuracy.

140
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slurod 0urqceo3 'uo4rsod
- ,, i;r 3a1 3
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'leadal pu" 1l -".rssarxe
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'rre aql olur llec4re^ II"q aql .^ ortll
ol srure rno.,( Sursn 'sp-re,udn II€q aql 8ur,t.ts
dlaq o1 s8al pue lceq rnol puatxa uaqJ . '1v\oJI{:
, r,orql
'eturl aql il" Io4uoc
InJ
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aql 8ulu.s nol se >lJ"q pu€ saaul rno.( puag -91 .{1a1er
'1{31aq lsl€^\ le fleq aulrlperu aql ploH
'pererq sle - --- 8uv*o.n
-uruopqe .rno.{ q}1,lr af,ueJs Ie4nau e uI uels 1103 ,(1r
uorlce pue uorltsod 6urttets " ::trur ol sl
-
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palncexa aq uer asnrexe aql 'lla.trleuratp
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uo Surpuels .(q ro 'uoqrsod €ut1aaul tuc --
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teg pu" IInJ I{r-:
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aJns e>leur os 'esrJlexa lrseq eql uI u"rll lll,- -
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sr srseqdrua aqt 'enbluqratr .ltorql IInJ aqr -
'anbruqcal olll IInJ e cr-
^ -
parJrpou aq ueJ ]uJtuJnoru stqt '(uotsur.-..
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DN N]VEI-]IV€ ]NIfIC]A
 TII= COIIPLETF GUIDETO CORE STABILITY

Prognessions/ada ptations
i Exercise 16.16
Single-arm
' Instead of a vertical throw, aim the ball over Throw/Pass Exercisr
your head but behind you.
. Aim to increase the height and distance for
which the ball travels.
' Introduce a wobble board to stand on when
you are ready.

Who benefits?
This movement is essential to generating upper-
body powei: lt is also great for football and rugby
players,
Stanting position and action
. Stand in either a split or sports stance po:
tion, holding a medicine ball over your hea. _

with one hand.

. Brace your abdominals throughout ri--
movement.
. Rapidly contract your transverse abdomin ,

prior to any upper body movement.

' Initiate a downward throwing action u,
your arm) aiming the medicine ball at r--
floor approximately 3-5 m away.
. Repeat 6-10 times with each arm.
l-a^^^h;^^
uuour ilrrg ^^i^+-
PUil tLb
. Keep your torso static and ensure that th. .

is minimal movement.
. Use a lighter medicine ball (1-3 kg).
Progressions/ adaptations
. This drill can be performed with either a b=-
or straight arm for variation.
. The direction and angle of the throw can ;.
be varied but the emphasis should be
power and execution of technique.
. \A4ren you feel able to generate suffic,-
power with good core control, try standin-
an unstable base, such as a wobble boa- _

Who benefits?
Thrs rs an excellent drill forvolleyball and tennis p a .
142
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rno,( ueqt {req rar{trng lpq8ils Surpuels
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sr pu€IIe^ aq] JJo spunoqer IIeq aql ]€q] os !le uel ,\
,{e.rt ar{l Jo lno a,toru '11eq aql Sursealar ug
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qrods ur pue patrerq sleunuopqe rnol qll,\\
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q1^\ Su1tr"ts) s11eq oA\1
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'suorlc?aJ
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stutod 6urqceo3
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 KETTLEBELL TRAINING

A kettlebell looks much like a cannon-ball but
it has a handle. It has been a favoured piece of
equipment for the Russian army and special
forces. Kettlebells date back to ihe 1g00s and
many of the strong men from this period would
have used them as a major parr of iheir training.
Similar objects have been reportedly used
by the Shaolin monks to assist power devel-
opment in martial arts. Lonq a favourite for
Russian athletes. kettlebell truining is becoming
more and more fashionable within Western
training and has even been used by the US For this reason, and the pcr'.,, :-
Marines and some US police forces.
so the user has to deal with r a:-, , _
inertia and momentum throu::-,
ment. These exercises calt :.
strengthening the connectir.e,_,.
and ligaments) around a joint. -::
and stabilisation are not lost.
Kettlebell exercises tend rc
repetitions (more than 20) and -:.
body movements, thus involvin. - .
muscles ail struggling to or ercc,_ .
forces caused by the swingin.* -
required, it is an excellent trai::. _ L

Tiaditional Russian kettlebells or girya corrre increased core and total bodr- s-_..- _
in specific weights called poods and are available of the energy expended du.in-
in l, 1.5 and 2 poods. A typical pood weighs also an excellent way to burn :.- tjl

approximately 36lb or nearly 16 kg and is gener- all honesry there is no magi< I

ally suitable for the average man. However, the intensity total body workout *..-
_
demand from the West has been so strons that will have a similar effect in bu:: I
-
various weights are now available. For this book I have onh inr,_
The use of kettlebells requires erplosive of kettlebell erercises, but rher-c
force and power to swing, lift and press the shops and DVDs available sho,-.-. l

balls repearedll. In order to apply ttris explo- erplore this relatively new r, or ,. l

sive force, you need excellent core stabilisation While it is always better to ,::
to brace the torso effectively without the risk from a suitable stockist, it is p ,,
of iniurv. taste of kettlebell trainin-g u..- _
l(ettlebell training is dynamic in nature and dumbbell.

144
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lue^elar aql .{1dde 01 IqFII ooJ sI
78urce.rq
]"ql euo asn no,,( ppoqs raqllau 1nq ','(aeaq
'ses€qd Furra.,r,ro1 pue Surgq al4ua eql ool sI leql lq8raq e asn ol lou InJarEJ ,'ftarr ag
lnoq8norql paterq l1n; are sleunuopqe rnol slutod burqcec _
]"ql arnsua pu€UII -InoA ISISS€ ol JeJ ool >lr"q
Surueal plo^l? ppol{s no 'arnl€u uI f,rlu"u^p 'lsrg aql qlr.tr Surleadar aroJaq
pu€ paru"Apr: .,(ra,r si luauralolu slql pu"q reqlo ,rno.{ Sursn saturl 9I-ZI leadag
's8a1 rno.,( uaa.4{laq roolJ aql saqJnol
stutod 6urqceo3 :]JLI E
ll leql os uollr€ Sur8ur,tts " uI roog aql -f
. r! ^_
^- dl
ut
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ralDe)1
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.TLIJE
'lt lJ\ Ol no^
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s€ JJe luauralotu J"IILuIS e Fuluo11o; 'roog rno,,( Surpualxa 'peaq rnol a,toqe Ilaqal]]a]
. .rr iuer
eql ol lc"q Ilaqelila>l aq1 urnlar AIInJerec aq] ssard 'pacerq sleuruopq€ rno.{ Surdaar4
'lr{l1aq raplnoq: -:-.oJ € p
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auo ur peaq rno.{ Ja^o ilaqallla>l aql ssard o1 saqr€ar lI se IIaqallla{ aql ql€aurapur
sdo"rp ,noq1a ,rno,( l€q] os uue rno.{ puag -:]SISA,I
ture lq8r: ;nof qllnt arnssard ,{1ddy 'sp"re,udn
:
t.-- ,iue
'spre.,ndn lre ue s,^{olloJ ll ]"ql os '{pq8rts loec
lre u? s^\olloJ ll l"ql os lpq8ls lleq Surueal _:-.9 'sar
'lleqeltta{ aqt Fur.ns puE $ll .{11n;ra.u'o4 Surueal'flaqaplal aq] .Sur.tm pue_UII dlrg:a,'rr o; 'rno:{l
'fiaqalnel aql qer8 o1 pueq lqSp rno,'( 'lleqalllal aql qsrii ol pu€q arl
- j:
)Jg LI
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's8a1 .rno.,( uaa^ leq 's8a1 rno.{ uaa.\\laq Pauo-, .lor{taLr
- -: pue
pauorlrsod llaqqrunp ro Ilaqaltla{ eql qtl^{ -Isocl Iloqqunp ro llaqelllal aql qll'^^ pt-.
- rrlIal
1"rede qlpr-,n raplnoqs 1aa3 rno.{ qll^\ pu"ls . lrede rilpr.t\ raplnoqs laal rnol qlr.u pue-r :],].IJLII J
uotlce pue uolllsod 6utt.Lets uollce pue uolllsod 6ur:,:- , :1rp .i
ttelo-
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Aressarau-aql ualq seq orlm ustuaxa
fttr,,:
atot Tuapg[uo, aql toJ pau8rsap ore sasnr_.
Ia^al-qlnu Sur.lto11oy eql leql paraqrual...
aq lsnlu I lal ,1a,ra1 raqloue o1 l]Ilqels r_
o>J"l IIr.4 srgJ.sosrJraxa snoraard eqlJo eruo:
pa1sa88ns se pe_rrnbar uorlesrlrqels aql as€a.. l
o1 sr e8els lxau aqt
- sasrJJexe snoue-\
rnf,3o leql suorllerluoJ pu" suorlrsod 8urcue..
'sarlrsualur lue^eJer aLIl FurpnJJur _ Furu:
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E]H-L]3C-
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ISUH
MULTI-JCINT AND PLANE
lfrffimrrrullrtlm,

MOVEIYENTS

The exercises and leg muscles to drive the :.:

fully. Lift the bar level with i:.
thighs to return to a standinS :
It is very important in this e\. ,
i Exercise 18. I Dead Lift 1

l
the lift through your legs anc -
F**.*---***,
your back to take the emphasr.
Pause briefly at rhe top positi . -
your abdominals tightly bla. .

bar back to the floor by rever.-:. *

of the lifting phase.

Starting posrtion and action

. Stand behind a barbell with your feet
shoulder width apart.
. Bend down and grasp the barbell with your
hands shoulder width apart or slightly wider.
' Grip the barbell with one palm facing towards
you in an overhand grip and the other facing
away in an underhand grip.
. Keep your buttocks down and bend through
your knees to maintain a neutral spine with
your abdominals braced.
. At the point of lifting, focus on your buttock

t48
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'S^\oqla rno.\ '--'
rltr^\ rEq rqt ull ot J
o l J urds .rnol p ud lxd . r
's8ap:no,,( q5norgi dn ?ur,rt-rp'rEq ..
aurds rno,{ asriiqets ol sleuruopq€ rnr
'ulJ p€ap e LuroJ]:
.
Jr se saau{ rnol .Surpuaq lq ylas;nol ,ra
'pede q1pr.u raplnoqs r,
no.,( sp.re,t,r,o1
surpd rnoi qlpu .req aql ds,:
'pede qlpr.rt raplnoqs u€qt ,rr:
.{1lqFr1s laay rno,{ qtr,l,\ Ilaqreq E purqaq pL
uollce pue uorlrsod 0u -
'parrnbar
Surce:q pue luaruala ,ra.t,'od aql 3o lq8rs
esol no,{ leql lqFI os tou 1nq no,{ roJ alqe
-l,roJurol sr leql lq8ra.rt e asn os ureal ol arurl
aruos alel 1!Snu llrrp slql ro; anbruqcal aql
slurod 0urqceo3
'seurrl 8-g leadag
'roou aql ol rEq ar{l la^{ol ol I€rlneu ur
aurds rno,,( .8urdae1 'Ir"q lls pue saaui .rno.,(
q8no.rql puaq 'sdrq rno.{ sassed r€q aql sv
'srure -rno.,( qlT,tt req aql re.t\ol ot anurluor pue
lnoq8no;ql lsaqo .rno.,( 01 esolf, 1r Furdaal ';eq
eql -ie^o a:e .{aql leql os >lJeq s.4\oqle rno.'(
,1crg, 'sture rnol q8nol1] lq8ra,r,r aq] FuFIEI
'pue sleururopqe rno.{ ace"rq'req aql ra^ ol oI
'uorlrsod Surpuels olur >lJEq
"
;1asrno,{ qsnd o1 s8al rnol puatxe 'sraplnoqs
pu€ lsaqr rno,{ uo r€q oql poddns no.'( sy
'lsrr^\ aql Jo uorlJl? Fuqrrg
€ ql1,l\ 'r"q aql repun s^\oqle rno.,( dorg
'r"q aql SupJll llrts aFl.^\
'.,(poq rno,'( re^r.ol 01 saaul :no,{ q8no:ql
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'salddru "rno.{ qllm la^al sauoJ -req eql sV
SIN]XTAOX rNvrd CNV tN Of- LtnX
THE COI"IPIETE GU DE TO CORE STAB IITY

Exercise 18.3 Frontal Squat Step up:: E

: Exercise 18.4 with Overnt a:
Press :ri ft&V€ I
' -\void lean
dumbbeil i

I nnnneqqinn

' As you per

loo
rr5 /iho vaa
\rrrr ^-
tinn urifh
this positir
with one a
, It is possi
hold the c
leg. You cr
1eg while
right hand
in the opp
rvillaffec
balance.
Stanting positron and action Starting position and action
' This is an excellent functional exercise and . Stand behind a step bench or a platt,- -
involves using a barbell. approximately 12-16 inches hig'h.
. Stand upright, resting a barbell on the front . Hold a dumbbell in your right hand ,,

of your shoulders with your arms securing your arms by your side.
it on top in a crossed grip (i.e. hands placed . Brace your abdominals and step up on tc .

on opposite shoulders over the bar, to
secure it).
. Keep your spine and head in neutral align-
ment, and your abdominals braced.
' Your feet should be shoulder width apart,
knees soft.
. Slowly sit back in a squatting action, making
sure you maintain your balance as the weight
of the bar is to the front of your body.
' Sit down only as far as is comfortable,
platform, Ieading with your right leg :
following with your left leg. Stand on the I
form with your feet hip distance apart.
' As your left leg reaches the platform, cur.
dumbbell in your right hand towards i
right shoulder and then press it overhe::.
. Pause briefly at the 'upper' position be
lowering the dumbbell back to shou. -
height and then to your hips.
. As the dumbbell retutns, step back with '.

keeping the correct spinal alignment.
. Then return to a standing position, avoiding
locking your legs.
. Repeat 10-15 times.
left leg to lower yourself back to the -
and then step down with your right 1e .
return to the start position.
. Repeat 6-10 times, leading with your -.-
leg before transferring the dumbbell to -.
left hand and repeating the movement. "
time leading with the left leg.

r50
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srNtxl^oh tNvtd cNV _LNIO[-]rat
 THE COIYPLFTE GU DE TO CORE STAB IITY

. Keeping your abdominals braced, bend press with

down. Reach across your body with your Exercise lg.6 Cable
Part Lunge
iii
.lll
Exercis
right hand towards your left shin, bending at
the knee and the waist.
. Keep your head in neutral, your body aligned ;tii

and avoid leaning to either side to cornpen_

sate as vou perform the movement.
. Pause briefly at the lowest point and then
return back to the start position by straight_
ening your leg and extending your back into

.
an upright posture.
As you become upright, curl the dumbbell
in your right hand towards your right
shoulder and then press it above your head
with your arm fully extended.
. Pause briefly at this ,upper' position before
returning back to the start position.
. Repeat this exercise B-10 times before lrans_
ferring the weight into your left hancl and
repeating, this time bending and reaching
down across your body to your right shin on
the lowering phase.
Coaching points
. This is a complex movement and the tech_
nique should be mastered with no resistance
at first.
. Once mastered, begin with a relatively light
weight (3-5 kg) before increasing.
. If necessary, this movement can be broken
down so that you perform only the first phase
of the movement without the need for the
overhead press.
Pro gnessions/ ada ptations
. For the adventurous, this exercise can be
performed on an unstable base such as a core
board, stability disc or a BOSU.
I
.''!
Star^ting posjtion and action
. Stand in front of the cable mach
facing away from it.
. Keep your hips in neutral and square tc,
machine, with your torso twisted slightl
your right.
. Hold the pulley handle in your right h.
at shoulder height, with your elbow benr ,
at the same height.
. Your left hand can be outstretched in i
of you to assist your movement and act
guide or marker.
' Brace your abdominals and rotate thr-
your torso, pressing the pulley handl" fo^, ,
' As your body rotates, draw your left -,
back and 'punch' through wirh your. -
hand. rransferring the arm po:ition. A.
do this. step forwards inro i lung" por,
This movement can be performed itep--
with either leg.
. Gradually retuil to the start position and re:
. Aim for l0-15 repetitioni before char.
arms and repeating with the left arm.

r52
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IHE COIYPLEIE GUIDETO CORE STAB tTY

right shoulder in an arc movement, across Kneeling Clock : 1n]

the torso and down towards your left shin in Exercise 18.9 Drill with cise t
a smooth action. Medicine Ball iLon \\
. It is important not to 'over-twist'in this move- iean t
ment or to use excessive resistance. e\er(
' Try 10-15 repetitions before changing sides. rall r
!anc e
Pnog nessions/adaptations
' iron
Variations on this exercise include changing
the start and finish point of the movement
by varying the height of where you are --aase I
pulling from, and the angle and direction of '. r:-lg u
pull. -.:d gl
This exercise can be performed from a :: -n a ]
kneeling position on the ball, but the amount . .---i

of resistance used will need to be reduced. ' :har

For the very advanced athlete, this move- ., :: \a
ment can be performed while standing on ,- ,'t ri
the ball. : \ LJC

Stanting position and action

. Begin in an upright kneeling position. \1.
sure you are not 'sitting back' on your l:.
. Hold a medicine ball at arm's length.
initially with the ball resting on the ,

beside you.
. Brace your abdominal muscles and the
the ball to a position in front of you
your arms outstretched. Imagine a clock . -
and position the ball at an ima.e:: ,

4 o'clock position.
Hold this position briefly (for l-5
then return to the start position
medicine ball resting on the floor.
Repeat, but lift the medicine ball to an -
position - for example an imaginar
o'clock position - with your arms outstre:
and abdominals braced.
Begin with a light resistance, such as ;
kg medicine ball.
Aim to achieve a clock face (1-12), hc
each position for l-5 seconds.

154
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IHE COIYPLETE GULDETO CORE STABILITY

. Do not try to hyper-extend by raising up too

t',._*"..---*-.....--
'I Exercise 18. | | Cable Dead Lift -,.rd rr r
--L---
far, as this will put extra stress on the spine. , and Row -'
. Make sure that you start with a medicine ball : r-4c11-1:

: -....,-:
_ --1C l
that is relatively light, perhaps 1-3 kg, before l r,' le
increasing the resistance.
. At the point of catching and throwing the
-- -lt--
: -::.-iLll:
,a
forces are increased, so ensure your abdom-
inals are fully braced throughout. --: \ C)

1f; . ::iir
Prognessions/ ada plations t -r-:-(
. Moving your feet closer together will dramat-
ically increase the stabilisation required.
. Vary the distance and direction that your
partner is from you. A greater distance will
intensify the power (and thus stabilisation)
needed. ..*.

4,

Starting position and action

. Begin by standing in front of a low p -
cable machine, facing the machine.
. Standing with your feet hip distance a--

r56
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slNtxl^o^ tN\.td cNV tNto[-l_|ah
THE COIIPLETE GUIDE TO CORE STABITITY
Stanting position and action
Begin standing with your feet shoulder width
apart. Hold a barbell with both hands, with
the barbell resting on your shoulders.
Take a lunge, stepping with your left leg diag,
onally forwards and to the left at approxim-
ately 45 degrees.
As your left leg touches the floor, bend both
knees and lunge down. Lower your torso
towards the floor until your left thigh is
almost parallel to the floor.
Remember to maintain correct oostural
alignment throughout the exercise utrd b.u."
your abdominals throughout the movement.
Pause briefly at the lower part of the lunge
and then return back to the start position.
Repeat, this time with the right leg lunging
diagonally towards the right. Change the
t58
direction slightly though by lunging .
approximately 60 degrees.
Repeat lunges, alternating legs and varri,, Exercis
the direction of the lunge from direc-
forwards to lunging at 90 degrees to eitl:.
side.
. Repeat alternate lunges to either side. Ma.
sure you do not lean forwards when lunE-
with the barbell on your shoulders.
Pro g r^essions/ ad a ptati ons
. Once you have confidently master:
alternate lunges diagonally forwards. .:
incorporating lunges that go beyond
degrees and are thus reverse lunges, steppi-
diagonally backwards at angles of up
180 degrees.
' To increase the stabilisation and inten:-
when in the lunge position, perform &rt o\':
head press with the barbell while maintain..
correct form throughout the torso.
' As a further progression, add a knee lift
the return phase - that is, as you return .
the start position, lift the leg that has initi;-,
lunged diagonally forwards. As such, rr
raised to a knee lift position, holding r.
thigh almost parallel to the floor on the reti-
pnase.
' lnstead of using a barbell, you could us.
single dumbbell held in one hand at -
height.
, As you lower into the lunge position. c,'
the dumbbell towards your shoulder a,'
then, in the lowest part of the lunge, m;-,
tain the position and press the dumb:.
overhead.
' Pause brieflyat the top position and ri.
lower the dumbbell back to your shoulc.
As you push back to the upright posir-
lower the dumbbell back to vour hins.
' Repeat 6- i0 times before changing .
dumbbell to your opposite hand and leao-
with your opposite leg.
65t
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IHE COIYPTETE GU DE TO CORE STABITITY
j Exercise 18.l5 Walking Lunge
with Twist
Stanting position and action
. Stand upright, with your arms relaxed and
by your sides.
' Take a large step forwards with your right
leg ready to perform a forward lunge.
As your right foot touches the floor, bend
both your front and rear legs at the knee so
that you lower your body towards the ground
until the front thigh is almost parailel to the
floor. Remember not to allow the knee in
front of the toes.
Your rear knee should lower towards, but not
touch, the floor.
As you begin lowering, clasp your hands
together in front of you and start to twist at
the waist to your right side. Keep your arms
together and parallel to the floor.
Continue to rotate your torso so that your
arms and torso are fully rotated and pointing
to the right at approximately 90 degrees to
your right thigh.
r60
V
. Remember to maintain correct posture :
bracing your abdominals throughour i
movement. Do not hold your breath at a-
point.
. ;Begrn rotating back to the centre as you srj
to lift your left leg from the floor. Contr".
the glutes, hamstrings and quad muscles
your right leg and buttocks to lift you ba.
to a standing position.
. In a continuous action, take a large s:. .
forwards with your left leg.
. As your left foot touches the floor, bend b, '
knees and begin rotating your torso to .
left wlth arms outstretched and har_ -
together, arms parallel to the floor.
. Lower until your left thigh is almost para,
to the floor and your torso is fully rota .
with your arms outstretched and pointirr.:
the left.
' Continue to lunge forwards with altern,
legs while alternately rotating to each s.:
with your arms outstretched and paralle,
the floor.
' Always remember to keep your torso upr'-
and as relaxed as possible throughout
movement and remember to main,,.
balance.
' Initially aim to achieve B-12 walking 1ur--
with a twist before increasing to 15 :.
then 20.
Pnogressions/Ada ptations
. It is important to maintain correct f
throughout the movements while kee:.
your core muscies braced.
. This erercise can be made harder
increasing the speed with which you pert
each lunge movement and transit- '
Remember that increased speed will -
greater demands on your balance skills ,
posture throughout the movement phas.,
. In addition, a medicine ball or light dumb,
t9l
rqqLunp
a1elor llalerpauur '.lleq aql lq8nec 3ur,te11 saseqd
'uorlrsod ramol aql uI qf,leJ o1 no.,( JoJ IIEq _ '.B sllDIS
aurf,rpalu aql s^\oJql raulred rno,( '341 ga1 -d 11r.,n
rnol qlpt uorlrsod a8unl-e_o1ur ,ra1ua no,,( sy -- lrlrsu?Jl
'pacerq sleuruopq€ rno,4. oeey 'salcsnlrl oloc - ro;rad n
rnol q8no:ql uorsuel ulelureur pue turoJ lJarlon i. tapJEr
deal o1 Suuaqruaua.r 'spre.r,uro; Sur8unl ur8ag
'ileq aurcrpau - -rdaa1 a
e Surploq 'aprs ga1 rno,{ o1 .,(e.,r,te sarlaur 6 ,:oJ ltar
.{laleurrordde pauo4rsod sr reulred "rno1
'il€q
aurJrparu e Surqclec ro; uorleredard ur uorl
-rsod ,,,(pear, e uI ul€ureJ p]noqs stuJe lno -e cI ol
'aprs rarllra ol osrol rno^ lsr,4^l l.uop .:un1 Sur-
trnq 'anbruqcal e8unl Suq1e,'n e qlp\ ufeg
'IIeq eur]rpau aql lnoqlp\ JJo buruels lnq ?tureLu
aroJeq se anbruqra_1 e8unl Sun11e.t{ seAIoAuI -"- tnor1.3
" ,:r.rdn
aspraxa snor^aJo aql Jo uoll€clJlpoul v os-r
uorl3e pue uorlrsod 0urtrets
, -e11ered
- .! qrea
. _uatle r{
.JO
--Er{ pu
- ol osJo
q puaq'
cr;rcads-1:ods Jo asef, aql uI Jdacxa asr,. -. a3:e1
-raxe srql yo a,rrlcafqo aql ulo4 sloerlap S:-
91 Burpaacxa aru€lsrseg '3>1 g Surpealxa JoL . q no.{ ly
II"q aurcrpeu qlp\ ur8aq
1uercrgord uaq,\1 :llf,SntLI
" 'IIaqqulnp/ll€c -ruoc 't
l
l ,, noi se
aurJrpaul Jo aJu"lslser ua^a Jo uollnsa\:
I
3o paads u€ql raql€r luatuu8rle pu€ IoJluo-
rlf,l€) uo srseqdrua aq1 aoeld o1 1ue1-rodul sl rl - re q1€3.
a^ll)€Jolul rll!/v\ 9l'8 | as!f,roxf , rnoq8n,
etunl 3ur4;e71,r1 sl.il go ,Qpor;;rp aqt
i :'tnlsod
s-LN:t :AOh rN\'ld cNV rNlof-lrnh
THE COI4PLETE GUIDETO CORE STABITITY

to your right. Hold the ball at anm's length,

still in the lunge position.
. Rotate to your left and throw the medicine
ball back to your partner as you come up
from the lower position of the lunge to a
standing stance.
. Repeat this walking lunge technique for
10-15 lunges, but throw and catch the ball
only as your left leg lunges down.
' Repeat with your partner throwing from your
right side as you lunge forwards with
your right leg.
fr^^^A;^^ ^^i^+-tLD
uuour ilr rg PUil

' This is a very advanced drill and should not

be attempted until you are competent
with both the walking lunge technique and with
appropriate muscle bracing.

162
 JrJrf,eds eJ€ a.roql 'sa1ep4 sl: qJns 'sru:o; aseqr -
auos uI 'rr;rcads o1 pasoddo s€ f,rlsrloq pol-:
aq lq8ru qolr{l\ 'Surure-r1 .elrleuJall€, st 's1:c .
,f
,-orr, ,r, cD rcerrrlrr
"""*':r Ui anSOrf ]UaJlnC aqJ
'JLues
lualxa ur"lrac e ol sr'acueruJo;;ad surpods p--
arnlsod '.,fiqrqoru pa^ordur qll'tt 'aJII pallrr,:-
pue pacuequa u€ Jo rllroJlno aql 'lo
aql Jo ped srqt uI paqlrrsep saurldrcsrp eql
po8 ureu aql .{liJ€ssacau lou sr .,Qqrqels a.-
allq,1yJuarualoLlr I€uorlf, unJ pue uorlecrlci
8ur1;ods 'ernlsod aJu"qua os pu" .,$qrqels a..
elarql" o1 no,,( dlaq 1p.,n ler{l sasrf,Jaxa qlp\ r
apr,ro"rd ol slure >looq srLII 'uorlJunJ pue lu=
aAoLU pelordur uo snJoJ ro ',fiq1qe1s a"ror
saldrour,rd relrurrs ,(1dde leql asrcraxo Jo slr-..
taqlo 1€ >lool ol lu€uodur s€^\ 1r llal 1 suru.
Ieurtuopqe uo pJSeq looq srqt Suut: ''
'NINIW-_
:AIIVNE:ll
UNOJ IHVd
THE COI4PTETE GUIDETO CORE STABILITY

exercises that emphasise the core musculature,
and include breathing techniques and specific
movements of the limbs. Other disciplines,
such as t'ai chi and yoga, encourage a more
holistic approach, aiming for fluidity of move-
ment combined with various postures that
need to be maintained with correct form. This
book only scratches the surface of these disci-
plines, many of which date back thousands of
years, but it is interesting to see how many
different disciplines in fact have a similar
approach, albeit with varying amounts of
meditative emphasis.
More recentlv. the Feldenkrais and Alexander
techniques have taken the concept of functrr. -.
movement with correct form a step further. T:. '
-T-trE
- _ | Ll
look at the genesis of movement in relatio:
a final outcome, and aim to overcome incor:=
form, which has a negative effect at every s.=.
in between.
This type of relearning, regrowth or reb,, --
when applied to movement and funct: -
follows similar pathways despite origina::-- silates
from different continents and spanr : *
millennia. Some of the following discipl ,
while touched on only briefly here, migh. :
- story
of interest to you and you may wish to finc .:h Pilat
more about them for yourself. * -:laIl\ . 1I

. -=:ed fron
- . .::her tlz
-,-, and Prl
'-. and n
- -:iism ar
- _-J:L dlll

-. buildir
--:- rr'as ir
.,i \\ ar.
. '.::Ce. Lai
I'Ian. ul
-- -o
-- ---^r
helr
:esignec
:- :r{s to
". -:-ilnes r,
' ..--:-l Io o
- ,lJlLlL),

LeI the \
-
--r: COaCh
i=ience i

-l= teChn
- ', -.. er. d
'-..hedec
":',LLfne\
,.. \meri
Fiiates
- -. -: and
:.-- ^-
-11r\.4rr
.' rr lth
. is the

t56
L9l
e ur qloq 'SuruorlrpuoJ pue qlSua:1s crsuulur
arnunu o1 parea8 eJa^\ pasn seurr{J€Lu pue
sesrJraxa aqJ 'slsrTercads pue srun8 ssaulg raqlo
Jo suorssaJ8ord asrcraxa eql uro{ leq.4\eruos
pareJllp os'aeuepSo plro.4\ ar{} 1e llueruFd parule
araa,r saldnurrd pue suorleldepe sal"lrd aqJ
l a8roag ftsafe14 sIH 01 arqlnC
JrJrluercs Jo rossoJor4 palurodde uala sell.
eH 'Euaprsard Sn se ila^\ se 'adorng;o suaanb
pue s8url aql -(q palraJer IIe,^,\ se,tt '1uarua,loy4
sr aJIT 'rlooq slH 'Surure:1 ssaulrJ clJll
-uarf,s Jo pIeIJ eql ur srapeal aql Jo auo se pasru
-Sorar osl€ se^\ aq 'hnluac qluaalaup alel eql
ur raurerl pue ueur8uorls paloadsar e lluo 1ou
se.u'lqBI ur Erssng ur uroq'.ra.opueg aua8ng
'spoqleru Sururerl pue saldrcurrd srq pasn eurl
leql le uaru lsa8uors s(plro,lr eql Jo eruos 'uo
os pue 'sra;la1 'stueJ 's8uuds 'aruelsrsal alqerJel
'salqer Jo asn eql Sutpnllur 'spoqlaur Sururerl
luailnr s,lepol;o lueu qlr.4{ slallered seq 4"ro,n
srrl Jo qrnu pu€ 9BBI ur fiarcog 3upypq31a14
rneleruv Frnqsrala4 19 aql papunoJ 'u?r3
-rslqd uroq-qsrTod e 'lls,ralery 'era
^elsrpel\
aql Jo sluauodxa ssaulrJ Surpeal lq padola,rap
sar8olopoqiau Sururerl ,(pea raqlo ol relrurssrp
lou aJE Sururerl ;o saldnuud sa1ep4 aq1
'suossal Jraql
olq sesrJJaxa (salelrd,
crgrcads alerodrorur o1 ueFaq sJaql€al pue
sraqderSoaroqc .,(ueru'uorlrppe u1'srauro;rad
pue sreluep peu^\ouer Jo lsoq e urerl ol
pa>lse se.^/\ selelrd uoos pue 'sluaF] Sururerl srq
;o.(lrunurruol alu€p aql urqlr,tt pea"rds pro14
'luaurdrnba anbrun ;o sacard roferu a,tg Sursn
'sasrc:axa cgrcads 00g Ja^o pau8rsap aH'luatu
-elour pue Surcuep roJ sarpoq rreql uaqlSuarls
DNINIVEI ]AIIVNU:I_IY
dlaq o1 osle lnq 'uorlelqrqeqer rreql spr€,\\
lluo 1ou 's1uapn1s eruep lueru q1F{ Irc.
ol salelld pa.{\oll€ llnurxord sIil pue 'Surp1rr. -
aures aql ul sorpqs Fstear{eJ pu" ef,uE:
Iera^es aJa^\ ereqJ '9z6l ul orpqs salelrd ts--.
rraql pauado er"lC pue qdesof 'ecrratuy uy
'e;e13 'a;r.,ra. emlry sI{ laur aq 1eq1 dau;nof sr--
8u.unp se^ lI lro1,4.\eN 01 IIes 01 paprJap aq'ara --
aleurrll 1er4r1od aql ql!{ pegsq€ssrp 'relalrcr--
're,4,\ aql 8q.tnp pesn p"q aq sanbruqcal aqt -
lueu Surlldde '8ururerl 1els,,(qd prre af,uaJap--f-.:
ur arrlod draqrl4 Srnqrue11 aq1 Srmlceor ue.'.-
pue lueurrag ol patun1ar salelrd're.ra. aq1 ra15-
'8urure.r1 ssaulg lpea pue scrlseuru.-'
Jo ppo.4{ eril q pasn selr^ap rarilo o1 u8rs-:
ur alqeredruor ueaq a^eq pFo,4\ saurqrE -
asaql Jo luey4'spaq lelrdsoq 01 sFur::
Surqeepe lq snleredde asrJJaxa parr8rsap ; -
's1uar1ed pesrlrqouul elei{Iq"qar dlaq ol 'p::
asrnu ? se Surlsrsse ue8aq aq aJaq^ 'uer\ .
alsl aql 01 perraJsuerl s"^\ aq uo rol"T 'aJur_l::
-JIas pu€ Fuqlsar.u lr{Sne1 aq araq.4L '-re14 p1:c,,,
lsrrC aql Surrnp puel8ug ur pauralur s€,lt. aH
'Surure:1 srq lsrss" ol sporilau Suropnq-.ip :
snoLrEA pasn qlnol e se pue '-ran1s pue lseuur'-'
',raxoq lualadruoc € se^\ aH 'e5o,( pue usrqpp-:
uaz parpnls ua^a orl ler{l lueue^ou pu" .\p ,"
aqt -{q peleulrseJ os se^ JIesuFI seFIId pue rr{r:,
-orrqeu e raqoru sFI pue 6euur.(3 e se.lt raql€J s=
iralal JqerunaqJ pue slJ>lJu 'eruqlse ruo{J pere-L
oq.lt plql ilerus e se,t\ eH '0BBI uI ',,{ueuu-.
- r purJ 01 r{s
'qreqpepuar{f,untri{ ur rrroq se.rt sa1ey4 qda.
-:. tq8rur 'a
[;olsrF ,'urldrcsrp 3
t
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saleIc - -.rteur8rro a
, )rlJunJ pu
--:rrqal ro ql1
-:zts .{re,ra 1e
S]SI]E]X: CNY lxocul ouro
_ uo4Bler ur
-:{I reguru
r *ollf,unJ t
Jo
IIE COYPLETE GUIDEIO CORE STABILry
rehabilitative nature and for injury prevention,
and improved quality of movement in general.
Unfortunately, Joseph Pilates was a some-
what autocratic man and did not officially train
anyone to teach his technique. When he died,
his disciples scattered themselves across the
globe, teaching their own versions of his orig-
inal technique. As a result, severai variations on
Pilates are taught worldwide today.
What is Pilates?
Pilates is a body-conditioning technique designed
to create inner strength and flexibility without
building bulky muscles. It concentrates on
strengthening the core postural muscles, namely
the transverse abdominus and internal oblioues
(corset muscles) and multifudus (muscles of the
lower back). By learning to keep these muscles
stabilised while executing slow, controlled, flowing
movements, tight overstrained muscles will learrr
to relax and lengthen and weak muscles will be
strengthened. Not only does the participant begin
to look and feel better, the risk of injury is greatly
reduced by the focus on balancing and aligning
the body, ultimately impror,rng posture.
Pilates concentrates on strengthening the
core postural muscles to achieve stability in the
trunk. Each exercise is executed with correct
postural alignment. You are taught to recognise
unwanted tension and release it; then, with your
core stability maintained, you can think about
stretching those muscles that are too tight,
strengthening those that are weak, and
increasing flexibility and mobility. In this way
balance is restored to the bodv.
A way of life
The Pilates method ls more than just a series of
lL .> dltellll
c<el L>e5: i+ a^ ^^r:-^:nnrnrrh
c *f r _*- .- e^crri<c
1n -..- - -_.-:, wa./
of moving the who e body.
t68
tr
Pilates has been around for many years ar, ':e, An e
until recently, the technique was practis= -.11en-q1n
almost exclusively by dancers. Over the last l. .:cialisec
years, however, modifications have been ma- : :,: t OIlC€.
to the technique, enabling everyone to bene-.
It can take a while to get the hang of Pila..
and, at first, it can seem as if you are dor - -'re ber
very little. First, the participant needs to iea - -= abilit
how to pull their navel towards their spi-- .:--e time
making the connection between the ribcage a :: \ . llOI
the pelvis, while maintaining neutral or DotL : ,.-r tO t
spinal alignment. Next, the breathing need. - -:r{ us
be focused into the ribs and thoracic region ,,. Pilat,
the spine to enable the participant to rem'. . -l:ng \\
stabilised while executing the exercises. Fina :\ \'OUl
the participant needs to strive for stabilitr :--:r:0P
' t__-_
the shoulder girdle by gently pulling the sh,-. - :tat n
ders down into the back without throwin-e .--
ribcage forwards; this takes practice. You r, -: lan
practise combining a1l these elements aln-
anywhere - walking down the street, sittin:
your desk and even driving your car. The .
of stabilising the core needs to become a,-.
matic, without conscious thought. The onh',, . ltii
to make this happen is first to consciously p:. ili
tise as often as you can.
Pilates is a complete body and mind co:-.
tioning system, incorporating many princi:
from eastern exercise programmes; its esse'
is training the mind to control the bodr. -
developing the participant's sense of b
awareness and co-ordination, they are taugh
control every aspect of their body, anc
improve alignment and postural fitness.
Pilates is currently used internationallr
individuals at ail levels of fitness as r,r e-
by dance companies, students at perforr-..'"
arts schools and universities, sports teams. ,
clients, and fitness enthusiasts at private ht,,
clubs and gyms. There are two different t.. -
of class: mat-based and equipment-based. -
mat based class is exactly that: executed er.
seated or lying on a mat, using gravit| aS r€:
691
::.:! \
- : nfr'
'alnulru euo ol dn Surppnq 'uo11
. - -JiSLll
-JerluoJ qc"a Jo uorl"Jnp aql as€aJJuI 01
'arnssard leuruopq€-€rlur aql Sututeluteur
^{ . - l.IJ,i
',{rnfur '-
ayq.rt a8erqrr eql olul aqleerq ol anulluoC -: itE
.(.roog rrlt otul >lJeq aql sedll .{ueru qrpn 8ur;e3;ns aldoad alelIIIqE--- . i,JEa-
dlaq o1 pesn eq osl€ uer tnq aJII Jo sII".4\ IIE -_ rlTTll
Furqsnd 'a'r) sr.r.1ad aql Sutlltl. lnoqll^\ 'aurds
eql spre^\ol le^€u aql 'el€LIXa no^ sv aldoad IIe roJ ,{-rnfur Sur1ua,lard uI leluaru€p-*'
^\erp
'sde,u.aprs .Surpuedxe a8ecqu rno.{ asrlensr,t ,dpo 1ou sr Suruorlrpuoc ,(poq;o poqtau sart' . - -:lllrl
o1 3ul{r1 '1ceq:no.{ olur daap 'qlea.rq e a>lel aql ]"ql 'queasal q8norql '.,r,lou1 a-\\ '!!a
^{9u
'ss"ll [reaJlsureru eJo[r ? pual]1? AIaJES -
'no,{ o1 Iernleu slaal l"rll uoll
,-:-_,--
tut -
-rsod e olur dog o1 sr,r.1ad rno.,( Sult,ro11e lsnf no.,( 'a1etu ol paau no.{ suorleclJlporu .,(ue p -. a
.{q luauu8rle aurds Ierlnau pulJ ot ,{"r1 ,ttog suorlElrulrl rnol 3o aFpa1.,r'tou1 8urryo,lt rtsr: - "to
'roog aql ruo.r; .,(e.,r,le saqJr" >lr€q ar{l s€ u.uop e,req nol aluo 'spaau IenpI^IpuI -rno.{:o; -i; . . ?aq
pu" spre^\roJ Surqsnd seuoq d1q aqt (ll) :roog o1 .,(;essacau ecuar,radxe pu" a8pa1.u.ou1 . ' - -.:
qll.^\ Jollnrlsul alq"lnclar puIJ no,\ alns eI:- -.:l-rI.IO
aql olq suall€u lleq elppltu aql s€ tsuIIIar "
aqt spr€^\o1 dn Surqsnd sauoq drq aql (t) 'saFels ,{pea aql ur llercadsa 'uorlrn1 1er: .. ] DIII
:seurarJxa o^\l eql Jo ale^\e aq_pu€ salull ,rpur >laas ol asr^, eq ,{eru 1r 's"raqlo Ieralos -*
^\eJ a^oq€ pauorluaur sauo8aleo aql;o .{ue apn' '.- ilsn
e spre.4{roJ pu" spr"^4.>lJ€q solq rno.\ >lcoH
'1-rede acuelslp dH .{1a1eur lq8lu qJII{^\ 'spaau lercads a,teq no.,( JI 'rarr-. '--Lro a
ured lceq JIuorI{c aLIl
(asrnol go
'pue l"npl \:'- ' . alucr
-xordde JooU aql uo laal rno.,( pue luaq seeu>l
rno.{ qllm 'dn ace; 'rool} aql uo u^\op aIT ernletu eql ol sral{lour pu" lueu8a:d ri, -l
^\au t
',rauur8eq alaldruoc aql ol aldoadqrods patue -. --.rt! '
uorlce pue uolllsod 6url.Lets -' itTr
-xa luo{ - sal"lld ruo{ llJauaq uel auo,\-I:
-- lT :
1,1tlauaQ uec c-
.i -tt tro.,
'.,(1ea-,ns pue ssalql€a.rq no.,( a>leru leqr :
- - f '
-rlrlf,e ro sluorualour ,{poq a3.re1 ur a8e8rr. -.lIqEl-i
paeu IIqs rno.,{ v. --.J !a
ilpr no,{ 's3un1 pu€ lr€aq
- -f T al
pu€ l"J ,{poq esol ol rapJo uI - lno>lro.^ Sutr-,
.
,leJ ro JelnJse^-orpres e lou sI sal"lld -,:-. -
-- - -.- i,
raqruarueg '>lool raueal '.raFuo1 leql sn Si-.
'arnlsod .rno sa,rordtur 1nq (aurds aql ol \ - _::LI -IO
-adsa) lrnlur Jo >lslr aql sarnpar lpo 1ou '.r-' -:=ptnr
"".1j
-uoJJe sqrun aql elorrl oJ alqe Suraq errlll . --. l: -IiJU
eql te eyq-'n 'aroc aql aslllqels o1 .(ryqu - - ot _iD
slrJauaq a :] ;,IE
-_
uolles!llq€ls qf!/Y\ '4.}o;
luotuut!lv f,l^lad l'6 | as!)rexf : _]o ol
.JJUE]. - ,_ uJao
lPJtnaN auldns
as€arlul ol pasn eq leu snleredde pasll€t : - :EI aul
{tq.8lq se (e,trsuedxa se IIa^\ se) Sur8ua , -re:d
sastcJexa seleiia arour rEJ aq ueJ ss€p pes€q-luarudrnba uy - _ : !,IEa-\
S]SIfE]X: CNV f NINIVII ]AIIVNI]T']V
TlE COI"IPTETE GUIDETO CORE STABLTY
h.r

ar^^^h;^^
uuour ilr rg ^^;^+^
PUil ruD Supine Shoulder
Exercise 19.2 Exercis
' If you rest your fingers just 'inside' your Stabilisation
hipbones, you_ should be able to feel E
E
your core muscles contracting.
. Remember to keep breathing throughout, E
E
into the ribcage.
-
---:-
-

Starting position and action

Q
:-=-: ng p
. Lie down on your back, in the neutral p
-
:e dort
tion, with your knees bent and your feet ' :r anI. \
on the floor, approximately hip width ap. ..Lf arr
. This time, maintaining pelvic stabilisai, {=epinr
reach both arms directly above your sh --'-nr tlr
ders towards the ceiling, shoulder width a: ." , rrc,hr
and with your palms facing inwards. " :,iil?1
' As you inhale, puil your shoulder b1; - t.:td th
apart, closing the chest. . --: slor'
. Try to keep the back of your head in con .
with the floor. - '. ren
' Feel the muscles of your neck and shoul:- . ,ne Lr

tighten and shorten. , -- ob,

' As you exhale, keep your arms where ., -
,:..iSi t
are, but pull your shoulders down into ' :-. r. enlr
back, opening the chest and lengthei,,- - -, -^t
through the back of the neck. --,-t 11na
. Tiy to maintain pelvic stabilisation throu.l: ' .Lrd.
the exercise, keeping your arms extended -.-
_:-_.--
taking 4-5 complete breaths. :
. Then, after the last exhalation, lower - -lilLr
arms to the side of the body. palms do', - .- "- ..1-
-:,
n^^^Ai^^ '',1:
uuour Irrg ^^i^+^
PUrr rLD : - -.il'l-l
. If you have maintained shoulder stabilisa.
you will find that your arms will natu:.
lower to the floor, with the elbows sli:
relaxed and away from the sides of the b

170
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salrrrl Jo
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cnr
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TlE COI.IPLETE GUIDFTO CORE STABLTY

1''-"'
I tr_o..i.o I o E Leg Slide with Arm 19.6 Spine Curls Exercir

-4

Star^ting position and action Startrng position and action

G
:-=-tlng
' Lie dov"n on the floor, face up, with your knees . Lie on the floor, face up, with your kr.- 'i
-e on
bent and your pelvis in neutral alignment. bent, keeping your hips and pelvis in neu. ::nt a
. Brace your shoulders by pulling your alignment. .,'lff n-l
shoulder blades down without expanding . Breathe in and pull your navel towards . . ?.ace a
your ribcage. spine to maintain tension. :il eC S.
. Inhale, bracing your abdominals, and exhale . Keep your feet, knees and hips in line .- -,\-rihol
as you extend your right leg along the floor. your knees bent. - -shior
' Simultaneously bring your left arm up in an ' Slowly curl your lower back off the 1'l :.,r lC
arc movement to reach over your head and lifting your buttocks into the air.
down towards the floor, or as far as is comfort- ' As you lower back again, try to lengthen \ - :l,ld i
able, while preserwing the spinal alignment. spine by lowering the back one vertebr'
' Then, keeping the tension through your a time.
abdominals, breathe in as you return the leg ' Begin with small movements, liftingjust. . --=-- _:
and arm to the start nosition. ,
buttocks and lower back off the floor. ., -r, :toi
. Repeat, sliding your left leg along the floor gradually increase your movement ran.{= a ttLd

and lifting your right arm up and over your ----.',-1

--- , uil

head as before. Coaching points

. Be careful not to arch your back or -
Coaching points correct alignment as you lift.
' If you find performing both arm and leg . Do not lift any further than your shou.--
movements simultaneously too difficult, and upper back.
begin by performing the leg actions for 10-15
repetitions and then perform the arm actions,
maintaining shoulder stability and spinal
alignment.
. Another option is to slide the same arm and
leg simultaneously lo create a bias on one
side, before repeating on your opposite side.

172
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luauu5qe Jo lno etr"lor o1 sr,rlad rnol pue 'azaanbs no.{ se lcau rno,,( esual lou o(l
asn"r IIr.\\ snil se 'q31q ool 3a1 "rno,,( UII lou o(J slurod 6urqre:-
sturod 6urqceo3
'sarurl 0I-g leadag 'es€alal uaql
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'rool] aql ruo{ Ae^\€ cn pue uI 'seeuI
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'N
IHE COI'IPLETE GULDETO CORE STABILTY

Coaching points T'ai chi

. Allow your back to flex comfortably but r-
not to force any movement as you lower. .l istony
. You might prefer to support your back t -- -''r e orictin
---J^''
keeping your hands on your thighs as \.1 - -.-oist stud
lower. :alth anr
. This movement can also be performe, ,nlrrr\ rl
free-standinS, but be careful if you have , mponenl
lower back injury or suffer from lower bac, -:ditation
pain. --: ch'uan
,rect of tl
..d b".on
This is tl
.=r tlin cr nr
'----^^-D "-
rs not p(
:ler for
-ation in
. -hnrohr
'--" *D--'
--s cenira
. ..ributior
The pra
Starting position and action : focus c
. Stand with your back to a wall, leaning back :-enCe a
slightly to rest against it, with your feet :i\ ed as
shoulder width apart and your buttocks and .. ierstanc
shoulders in contact with the wall. ' -he rr or
. Keep your hips and pelvis in neutral and
keep your spine in alignment.
. Breathe in and, as you breathe out, drop your wh
chin to your chest and try to roll your back
--l!-
off the wall, bending down as you do so.
. Try to imagine peeling yourself away from '--- - a'1
the wall, one vertebra at a time. -:- i3 ai
' Allow your arms to hang down to the side -,-a aa:
as yo-u lower, bringing your head towards
your Knees.
. At the lowest point, pause briefly and then
slowly return to the start position, rolling | /f-^+
r JlldL i-
li
yourself back up to a standing position.
. ..n Outsi
: e o-gra
-- -rSImen
T]
: t-P. I 11

174
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lnoq8no-rql arul?leq arolsar sdlaq teql suorsuel Sunou-ato1s e [raes ,,(eur
lqr re,1 ,.raprslno ue o1
lecrs..fqd pue Ieluetu r{loq Jo Surxelar aql
pue 'uorloru ;o .{lrprng ,sanbruqcal Surqlearq ilqc !e,1 s! leqM
oaap Jo uorleurqurot e sasn IqJ Ie(l pu€ _ uo os
pue 'llqrqe1r"rrr 'uorsual 'salosnur ;o Surualq8rl
- sle.,n lueur ur lpoq aql slJaJJe ssarls .la^el 'elq€1r^eur sr 1r se e8ueq:
1da::e plnoqs
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 THE COIIPLETE GU DEIO CORE STABILITY

Who can benefit? Yog_a For sor

Because t'ai chi focuses on baiance at every ..
P
;-^^.
rrrra{ (
'r
level, it is an effective training aid for older Histony ostures,
people. The entire body is recruited into each :leditating
Yoga is a spirituaiity involving physical ar,
movement, and on so many levels that it seems :al and r
mental discipline. Although it originated in Ind
there is a symphony of sensation, perception , -end to a
over 5000 years ago, its roots are still uncertai:-
and ability, integrated into a centrally balanced _1e use o_
It has three major cultural influences: Hinc- -ea thin o
and fluid consciousness. - - *'-^-'-D
yoga, Buddhist yoga andJaina yoga. In 1893 t1-'
The joints of the ankle, knee and hip are Yoga se
missionary Swami Mvekananda is credited u r,-
constantly challenged, so body awareness, ,: CUff€Ot
the introduction of yoga to western societies afi.'
posture and balance are all improved. This speaking at the Parliament of Religions.Just or .
. prefix
leads to a greater sense of confidence with )selv thr
a century later, the current western )/oga mo\:
regard to movement, which helps those prac- voga is
ment has some 20 million devotees.
tising t'ai chi to lead a more active life. The _irpose o
fitness level required before embarking on a t'ai stures t
-:cino- fn
chi course would quite simply be the ability to Three influences ------J --

walk unaided (however, in certain circum-

stances even this inability can be overcome The phi osophT or yoga sJggests that crear o. .'
through modification of technique). life is srrbiecl ro lhe infl.ren.trq of ,,lrrvit. /R.: . ,Vho ce
One interesting aspect mentioned by irertia ( lanasT anc clar 1,, iSa[r'za;,o :aisp
students of t'ai chi is that it draws together -refits ci
'opposites of movement'. For example, it can :.atever '
be considered to be a soft art but extremely .h the
powerful: you are exercising while remaining
What is yoga? -r:ding
calm and relaxed. T'ai chi can reaily make you The word yoga means union, and yoga tea: -tcentra
think; it challenges your preconceptions of how ings aim to educate the mind to control the bo: :-iPer le'
you exist in relation to gravity, your inner self This control occurs through five principles: : itv to
and vour relationships with others. . proper breathing :.htenn
One important point demonstrated by prac . correct diet . --ctior-r.
tising t'ai chi with older people is that, what- . relaxation : _rga as
ever age you are) there is still much to be . exercise icanl
Iearned. Improvements in balance, core func- . correct thought and meditation. : ,.al foc
tion and mobility can be achieved, while the . durir
cognitive functioning of the brain (both in Yoga poses encourage you to maintain a spec.
::oft
' "- :-l\
terms of learning and with regard to movement posture and hold it, while relaxing, so that .
e

skills) is stimulated. Such 'growth' occurs at '-P Sr

.-F
mind can be undisturbed. This emphasis :-'
many different levels - spiritual, physical, bodily posture, or 'asana', probably sum: relp t
mental and emotional -and encapsulates what trtPf
the main idea western societies have of r . - L

t'ai chi is all about: movement, chanee and and its principles. The'asanas'are taugh . :,,rnCe
-.- -t- -
rediscoverv. sequence, emphasising varying levels of s': '
_ lllr

: r Ulll
tuality, meditation and dynamic movem.:
according to the specific style. :: ra)
::-i.,--

176

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e lldrurs sI s1r{l 'suotlcun; esaql 11e oJu"I{ua 'sanbruqcal Furqte.- . '_ -rrH :sa
uec eSo.{ l"r{l anrl eq ,{eu lI allr{,1A pue sarnlsod luaragtp 'uorlelrparu Jo asn --' _':1-raJun
"qteH 'u^ ou>l IIa.4^ q8norql ssausnonsuoc Jo alels raq8rq € ol pu. "-rI ur pa
,l\ou aJe - uorlJunJ uralsls aunurlul pue uoll"Jl -uer1 no.,( aJaq^. auqdnsrp 1enlr-rrds pue -. -.
-- rprrc
L"':"-' i
-ueouoJ pa,ro;drur pue '.(1qe1pr qlr.rt raqlaSol -slqd e sr 1r .,(1rpar u1 '.{lluessacur Surlelrp=--
'.,(lqrqrxag pue ql8uarls pe,rordrul - slcaJJe pu€ punor8 aqt e^oq€ 8ur1e1r,r.a1 'sarnr-. I
cqnaderaql q1 '.(1rpn1r.rrds acuequa pue uoq" palroluof, ur su€rpul ,,fur.,rl. 3o saFeurr --
-xe1a"r a,tordrur '.{1qrqrxal] as€erf,ur ol paulquoo arnfuoc .{eru eSo,{ pro^ eql 'aldoad auros roJ
S]S ]I:X] CNV DNIN VlI ]AILVNI]I-]V
THE COIYPLFIE GUIDE TO CORE STABITITY

to reconsider movement as a whole based on This increase in tension, located in the nec. nprove f
the desired function or outcome. This meant and upper back, restricts the head's freedor. ,-nderlyin,
relearning many everyday tasks. of movement and interferes with our oosrltr: ne shoul
-ntraaf
In the early twentieth century he moved to and functional movement. By cieatir. .-""'-'t- r
London and set up a practice, treating many harmony of movement you can gain harmor' :inimal e

actors and actresses. Over the next 50 years he of function. :laxed r-

gained the respect of many influential people, During an Alexander class, your teacher rr. -tormcnf
including George Bernard Shaw. probably use a hands-on technique to feel yo- \{uscle
breathing and movement patterns, and . .-lorving n
locate any tension by touching your neck ar-, , that of
What is the Alexander' upper back. This hands-on technique is ber:. --
-rsture. I
technique? ficial because your teacher can literally 'fe. ,
=lf-ar,vare
The Alexander technique identifies with the your tension and movements while mor i: - is
'lance
correct functioning of the human body, its and manipulating you into the approprra.-
natural movements and how to perform them position. Initially, it is advisable to atte::
with minimal ease and causing minimal disrup- classes regularly during the first few wee.- Nhat is
tion. The Alexander principle states that certain even as regularly as two or three times a r,r'et. , :re Feider
ways of moving are preferable to others and as there is much new information to be learn= ,-.:ee factor
that not applying these 'better' movements has Later on, though, attending on a weekly ba. ' ooor ba
a negative effect on the functioning of the should be fine. ' 'Jnneces
body.11 The process of learning new moveme .

' -ack of :
In his book, Tlu Use of Self, published in 1932, together with an understanding of sens.:
Alexander specifies movements as 'IJse and appreciation and control of inhibition, ofi. 't rr balan
Mis-use'. He proposes that some of the resultant one explanation of the principles of :

conditions of mis-use of the body's natural move- Alexander technioue. The correct use of fu- :rch in
tional movement and posture to encoura-{= ,'blem i
ment and function are poor postural effects that
::l CaUSe
can, in their most severe form, cause breathing beneficial link between health and well-be: -
disorders, arthritis, backaches, headaches and is perhaps another. -,ff-centr
'-. rlt. the
gastro-intestinal conditions.
- rurn I

The F_efdenknais metho_d -:eased r

What ane the benefits?

The Alexander technique offers a way of Histony
changing your everyday habits to re-educate Moshe Feldenkrais introduced his methoc
your mind and body to achieve improved integrated movement and function in .

movement, balance, support and co-ordination. middle of the twentieth century, believin.s ..- -
The emphasis is not just on mind/body humans do not live at their full ootential . ,

interaction but on looking at the entire
process of movement and function. The focus
is to release unnecessary muscular tension, in
the belief that, as the result of modern living,
our muscles are continually being tightened
and our bodies distorted and unbalanced.
that, through gentle mo\ ement and the dr
opment of self-awareness, they could aid ..
healing and transformation.
Working in unison with the nervous s\ s::-
the Feldenkrais method was desisnec

t78
 6/_l
'sraf,u"p pu saleFpe ur Juaura^our
Fuontrury oiff;t':
errrer{uo dlaq o1 .aoq, uaeq ser{ pue arnlsod suruasroaa.
11 lio;_orrrp
Jeuonorua ro pcrslqdyo EceJJe aril eJnpar d1;l q uec "r""$:""t,
srql pu€ pasluo,rduroJ ar? salJsnu eql .llns;_
luaruu8qe Fuolpury prre Juarueloru lpoq lJarJon e sv 'peilaJJe sr aJueleq os pu" orluas_JJo :
Hrrq-rt ur ruals_,{s e sr poqlau srequaple[ ar{J 1eq1 arnlsod p erunsse o1 lpoq eql asnef, uE_
squ pu" >llau aql ul uorsual
e'.{1era'q'Fursn roon*rnslIlffff-H:X Jlaslr lualqo_:
lernlsod aql punoduo, ,rn, ,rir1 ,, qrrq.
pu" suJalled luaruenour 4 au ,n1nr1r,ru*"p 'salcsnru aql ur uorsual aleaJJ uef, alu€leq loc;
laqc€al arlJ 'qJnol uo paseq ,{1a8re1 ,anbruqral
rapu"xalv aql a>l{ ,sr Surqceal sreDlueplrg
'ssauare^4e_Jles
t:: Jo >lJe]
jiffi po;;a l.ressaleuun .
p ue arnl s o d,r, rr.,
"
- ":il:'l'"T"T,; eruepq ,rood .
-rlral slql Jo sluopnls ,{uey41 .luaruaaordur_Jlas
pue uorJlarJof,_Jles ro; .,Qroedec snoluroui; ue :srualqo,rd p;nlsod ol elnquluol leql sJolf,eJ aar__
a,req sFuraq u€unq ,luarua,totu Jo ssauaJe.l\e ar" eraql pq1 sureldxa poq?aur sreDluapleC li_
pue uorler8alur I€uortJunl lldde uer laql
I epoL,llarrr steJluaplal aql s! leq^/
Jlaslr uorlrpuoJ eql u?r{l raql€r
uorlrpuoc crynads e o1 asuodser s,,,(poq eql uo
paseq se^A lroJruoosrp aq1 ,uago ,leq1 pa,rarlaq
sreDlueplaC 'ruaql ql1.t\ Furpap yo sle_,r.r raltaq pue, luaruu'qe o1 pres", qr;#3rTl:f;::l.,
le Eurdole^ap uo srseqdua luelsuoJ
qlr.lt pouraJuoJ arour pue ,suorlrpuoc V .arntsi -
!"rrto^ot
lue Sur-rnr lnoqe ssal s€^ poqlaru aqJ .ssarls llaJroc ueql raql€J eJuepq lernleu Jo l"r{t :
snJoJ er{J .ftessarau aJar{,,t
pue ured lcau ,suralqo_rd p1a1a1s yo
1ro]*,rrrrp luolualorrr Suratoi,,
aql tuo4 8urra3;ns esoql roJ p".rrn8 a9 ol 'uolrlrIS e qt u8rle dlaq pJnoqs salrsnJ\
EIJauaq ara^a areql l"ql pa^arlaq aq ,uoqrppe 'llraer8 ur luaruurs:-,
u1 'Su1paq-Jlas pue luarualour puorlf,uru IEJnlEu e ruroJ 1p,tr ,(poq ar?^ e 1al pexe-_.
Jo sl sF{t puF{eq eapr er{J .UoJJe
ura1s.,(s a^rJeur_alle srql uro{
llJaueq ppoc lrnfur Ieuru:_
leurds ro lsled Ierqeral ,sa1or1s ,n qr., srapro
qlp^
" leq?peqleordde
aq pFoqs a;n1sod 1r"rr. -
'^llplng rlllm sarntsod eq1 olur xeler plnor{s
-srp relnJsntu_ornau lEr{l pa^erlaq sr"Dlueploc rr
leql sI poqtaru aqt puqaq aldrcurrd Furly,rap_-
6,1!]euaq uec oqfl7\ aq;'Suraq-1la^\ ecu€qua pue,{lrlrqrxag a,tord :
S]SI]I]X] CNV'N1NIVI-L ]AIIVNI]-IIV
 Core st
CCRE STABILITY TRAINING FOR childre
SPECIFIC AGE GRCUPS -ore stabi
-:-r fact, m
. -ehili trr a
..*.^..-/*
-ncrf nf r
. specific I
Core stability training for T'ai chi (see page 175) has a low risk of in1 .- ,..rother is
and is renowned for its ability to instil a feel '-
older people , rproprial
of relaxation and improve cognitive funcri ' rration o
Yet it has also been shown to develon excell.- -rther mc
Participation in any of the disciplines described
balance and mobility in the elderl;.16'17 :ildren's
in the previous chapter can lead to increased Other forms of therapeutic exercise, sucl: -,ns.ntrh
mobiliiy, improved posture and possible core
strength gains. The inclusion of various forms
yoga, and the Alerander and Feldenkrais te - 'er--"'-,'
adju
niques, could play a valuable part in an o\ e.
of holistic and mind-focused erercise will health and well-being training programme
-rlance.
certainly be of benefit to older people. The
.
It is onh
the elderly. Any activity that requires mob.
baby-boomers will soon be entering their ation, balance and co-ordination, while sir:-
--,1itv trair
golden years and there is a growing need for inino-dr
------^-D -'
taneously paying attention to posture, will n-, hile it I
activity-based exercise routines that will benefit
a definite benefits for core stability. Ballr, -
-.inino rl-'
this growing age group. --'--^-J
dancing is one option, depending on taste -' :"nv of t
At the end of the twentieth century, the musical preference. I have even been fortu:,- ',:iIliI1$
number of people aged 65 or over neared 20 &l
enough 1o erperience a hip hop street-d;.- rph' br
per cent of the population; indeed, in the next class at a health club, in which the majorir'
30 years the size of the 50+ age group will have
the participants were over 55, the oldest b.
- nsider t
.-ninq en
*,'
increased by another 74 per cent.12 Research has -'-'-'if
76 years of age - a true inspiration. i impro.
indicated that fitness and strength gains, together
As the percentage of older people rr-r a rope.
with reduction in body fat, increased mobility
population grows, more thought needs i,- \11 too
and many other health gains have been put into expanding current training ideolc -
achieved in people in their sixties, seventies and Samm(
Humans are not automatically destinec - .:hasis.
eighties. Yet one area that is often forgotten .

retirement homes and institutions. If the a':

when designing training programmes for the -<er plct
priate training principles can be develope - .rrng reli
elderly is that of balance.
cover a more functional approach, . ,. s all to
Impaired balance can result in falls, and these
people's lifestyles can be enriched dramatri- :: of ou
are the leading cause of death in older people,
One possible approach is a specific emp, ,
especially from the age of 70 onwards. With this
on core stabilisation, which can enh-. -
-
' then.
in mind, exercise programmes should link specific - lust pl
balance and posture, leading to enhanced :-: ideai,
leg, iower back and core trunk-strengthening grated function, improved mobility an -.
exercises v'ith dynamic movements that improve .-ie ihar
enriched life. ,.,hl
co ordination such as standing on one leg,
throwing and catching balls, and exercising with I diseu
.-;t,, fhr
a stability ball or something similar.
.-:\-e a I

t80
 il
t8l
'lJEOe 'uauo 'asnJaq lno>lJo^\ esualur aJour e a^arr{cE
t{lpl^'\ raplnor{s laal rnol pu" paf,€rq sle uec no.{ 'sarlrnrlle leld a4t >lool uraql 8uryeru
-unuopqe rno,{ qlF^ alu"ls suods e olur lec 'saldrcurrd ssaqrJ pue sesnraxa Sursrn8srp lg
ssaupeLU otled iHlno'r
uallo8ro;-Suo1 rnol ur luaredde se^^ leql oJII ro.I
_E pu? .
lsaz pue ftraueluods arues &a,t ar{J'sleapr eures -rtur paJu
'>peq doq pu" auols ,{ra,t asoql arnldeear 1ou lq14 'Surle1d lsnl aun
!uar{} - ruequa
aql dn prd '3a1 auo uo u^,\op puag .euols Jo lunour€ snourJoue ue luads a^ If,ec. . -----.]_-_^
.: c quu.rd
Sur,red qJee uo dog auo '1r spre.rtol doq uaqt :eruaJsalope pu€ pooqplqt u^ o rno Jo sen.
.-lEJrleII|
'rool] aql uo no.{ Jo p"aqe euo}s e orqJ -^r1f," p_ue satue8 aql laFro; oq lsea ool II" s.ll
::plo 'q
^ 'orleo 'qrods Jo sarlrnrlJ" ur€?Jal ol alrlelal Suruor_
,11eqc - padola,
rnol uo sq"ls aql 3o uralled aql esn ro -rpuoJ pue u8rsep l"uorlJunJ ;o ernlcrd raS.8rc
,rdde aq
qlt.^ qled e uo saurl aruos 'u13aq o1 aql ssru sarurleuros -{aql lpsa: e sy .srseqdu-
^{"rp -- paurls
qclocsdoH lsrrnd e qlp^ slllrp uo snloJ sraure4 'sarurue-l3o:c ,:r3o1oap
,Q111qe1s aroc Suru8rsap uar{^ . uago ool
ilV r I o1 SpA
'acroJ e u,_
:'_-t ur OI
'a;ue1eq ,rno,( Sur8ur.,u.s Jo earl e Surqrurlr uaqm pe^oJdrur pu:
daal tal 'no.,( aleralaf,ap 01 arurlrelo >lJo^{ ol pedola,tap IorluoJ relnlsnur-oJnau pu" Surure-_ t,:aq lsap
a^"q salJsnu rasrlrq"ls aql 'JSEJ srql u1 .sdo1s ql8uarls I"uorlJunJ 'sp1s -roloru aql raprsuo-)
irr:ofeu
lrsnru eql ueq-^ Jo pueluluof, e uo (ezea4, 'sarue8 8ur,{e1d pu" unJ Sur,req lq l1dru.,
-. 'Ep-tael
auo,,(-ra,ta Surleru lq ilpp srql l;rporu u€r no pa^arql€ eq uef, ,{1rpqe1s aroJ pu" Surure-_ -.: JnuoJ
suorlecr+lpolA
llltfe 'acueleq Jo sleluau€punJ arlt 3o .,(uer- - : :tspl r
'rgrcads-1"rods aq ol spaau l1a1erurl1n Sururu:_
_ ,trllEB
'pa33e1 aq ol uosrad 1se1 aqt sr rauur^ aqJ qrods l€ql poolsrapun l11e-reua8 sr lI all[\,
' :'-{ IIL\\ '
'(pmu-aql-ur->llrqs uorsra,r e) pa33e1-un aq o1 '1a,ra_1 q1no.{ pue rorues
l" qloq slprp Sururr_
Jo - ..lrs 3l[{
8u4re,,lt'p1s sureruar uosrad aql 'pe33q acug slrods ol paf,nporlur ueoq seq Sururerl llllf =
.qour sJ
'AIuo pu" af,uel"q l€ql .{ltuarar l1a,t4e1ar .,(1uo sr 11 .tLulue]
_
Suq1e.r 'l1uo luaruanorrr spJe^ 1ceq ,lpo 'aJu€l: _
:-:.\o ue
..
Surddoq 'eldurexa roJ :pas€r{r Suraq esoql urelur€ur ol roJ pell"J luerulsnfpe e
.,:- SIEJI{r
ro sJes"qJ eql Jaqlre uo lnd JJe suorlJrJJSaJ -decoudo,rd Jo la^el aql esrlear o1 qclocsdc'- - *-lns'as
arar{^ 'arue8 3e1 ;o puq ,,(ue lldurs sl slqJ ro sanlels I"Jrsnru sE qJns sarue5 s,uerpll,-
.
lI'!r I
Jo >lulql ol a^eq lluo noa 'luaurelour Jaqr- - ---arra d
Isan1e1s asr[rrurru 01 sal]snul Jasrlrq"ls aql Jo uorle.r _
- -lun-+ a
lestsn|.Il'pnur-aql-ut-)3n1s] 6eI -roJur pu" uorloerluof, Ieuruopqe aleudo:d_. :ll E lrl
Sursn lq runlueuro[r aruof,Jano oJ sr Jorl]o-1
,- _: Io )ls
lsuorlrsod elq"lsun ur alrqm arnlsod rr;rcad. '
'uorlesrlrqels
daal o1 trlnedec aql sI lllllq"ls eroc;o lrai--
pue llrpFe 'aeueleq 'Surce-rq I"urruopq" Jo
saar8ap 8urfte,r arrnbar 1eq1 sarues s(uerplrqJ
euo 'sla^al snorJel lE af,u€leq pue l1r1rq:.
f,rssell uo paseq seapr eluos aJ" .olag
aror arrnbar sarue8 s(uarplrql lueu '1ce-1 -"
^ 'sllnp€ roJ lsnf lou sr Sururerl l1r1rqels a:. -
ral€l plun lua"redde aurof,eq l,uo.u {rs
-ualu e^q"lar er{l - t{etrc parrr€tr 1aF o1 lsea sr
llpue a,rrldacap alrnb a.re serlr,rrlce eril Jo auos ueJpltqs
'8un4"ro,lt a,re nol preq.4 oq asq"eJ uaaa 1,uo,u nol JoJ buruleJl fulllQets aJoo
sdaotf :tv ltllltds Eol DNtNtwllt]BV-LS ltol
THE COIYPLEIE GUIDE TO CORE STABILITY
Tiy touching every paving stone on the Wheelbannow races
path/patio with each foot, without touching . Start in the push-up position rr -:
the cracks, as quickly as possible.
Make sure the emphasis is on keeping your
torso in a braced position throughout, and
keep breathing.
Time how long it takes you to cover every
stone. Rest and repeat.
This is a fantastic way of developing
co-ordination, balance and agility.
/
Lea p-frog leap-frog races
' Working with a partner, leap-frog over each
other to a desired distance; or leap frog over
a partner and then crawl through their legs
- they then follow suit. Aim either to achieve
a total number or a certain duration.
' Make sure that, as you go to jump over your
partner, you brace your abdominals to assist
with the force required in the jumping move-
ment.
. In addition, when bending over waiting
to be leap-frogged, you will need to brace
your abdominals, torso and legs to avoid
collapsing.
Spidenman
. Position yourself on all fours with your weight
evenly spread between your toes and your
hands.
' Keep your feet and knees turned out slightly
to minimise hip flexor involvement.
' Brace your abdominals and keep your torso
as rigid as possible. Keep your spine in
neutral throughout.
' With small movements of your hands and
feet, 'crawl' yourself forwards, making sure
you preserve neutral spine and with minimal
movement through the hips and pelvis.
' Aim to cover a distance of 10-20 m before
resting briefly and repeating.
ta')
behind you and your feet to-{ei:.:
' Your body should remain p. '
throughout.
. Your partner then lilts your lel.
holding your ankles.
. This might be hard enough for :--
to maintain, but to make it hard=
walk forwards on your hands ove r' -:
m, keeping your body and le.{s .
. Make sure you keep your abdor:-,r
throughout.
' Don't let your back sag at an\ , - -
will mean loss of tension th:
abdominals.
' An excellent workout for your '-: -'
shoulder stabilisers, abdominals :,.
Hula-hoop
' If you can beg, buy or borrou' a --'-
that is big enough to fit around '
probably twice over, then learnr:-.-
hoop can be a fun way of tonir.-
tummy.
' By keeping the hoop spinning ar'
a rotating movement of the hips ar -
the abdominal muscles are activate-'
help tone and tighten your entire r- ,
Piggy-back naces
. As well as being an excellent cal'---
and great for the leg muscles, t1:,' .
requires you to brace your abdor-- - .
torso in preparation for your i- -.
jump/climb on to your back.
. Without the appropriate abdomin.
and correct breathing during mo\ .
exercise can cause injuries. C.-'
common sense must be applied a: ,
€81
l:r.
: ---
----.
: -l -Li
l-
- -,-
' i:i
-
. :.-
f- i--
."-'.
T-.
'unJ uo srseqdura
'seeu>l pue aql qll^{ 'acueleq Sururerl ;o le.,r,r 1ua1
>lf,eq ra,4\ol rno.( uo ur€rls ,(tessaJauun lnd -lelxe ue aq u€J raddoq aceds e uo SurJunofl .
plnof, pu? no.( roJ ll"tus ool aq 01 lla>Ill sr sJaddoq aceds
slql se 'raddoq azrs-plrqc e Sursn;r InJaJef, ag
'uorsuel Ieur
-tuopqe lrarrol 8urso1 ro JJo SuqleJ tnoqll,{{ '>lf,eq Jamol rnol o1 s>lsrr ro po;ruocsrp lue
aJu€lsrP Jes e ra^ol 01 urre pue '111q311s pro^" ol ernlsod lq8rrdn lla,tqelar e ur lqFra-t
spre^{JoJ Surueel 'raddoq aJ"ds e uo llS s,raulred "rnol urelureur ue) nol arns a{"J\
sdnott tDV liiDrds loJ 3NtNtwll_tllBv-Ls ttof
 \'et a mor(
legs will t
ABDCMINAL TRAINING IN WATER vertical p
'pno-ino
-.--D-^-D f, ''
.rround th
ations th
rarder sir

When you train in water your body has to over-
come different principles to those encountered
on land, nameiy buoyancy, water resistance and
hydrostatic pressure. Archimedes, an Ancient
Greek mathematician, discovered that when an
object is immersed in water, the amount of
water displaced is equal to the mass of the object
immersed. This displacement causes the water
to have a buoyancy effect on the object
immersed and, consequently, the gravitational
effects are minimised.
a fraction of their body weight and t:- Res-ist
minimises the risk ol iniurv.
On land, when lifting your arms or holdin-
specific position, you have to work cert:.-. \\-hen e:
muscles to hold your iimbs or move them agar-'. lifferent r
gravity. !\hen immersed in water, gravitl' r' ' frontal
not have the same effect - ouite the reversr .- ' edr]-r..
fact. I[ you are immersed up to your neck. .' . viscous
buoyancy of the water will naturally lift r
arms to its surface. This is useful as. in addrr: ,ach of th
to the benefits mentioned above. it also enat.. -,\ater
is a
you to achieve a resistance effect when worl, - ,lan air, :

against upward buoyancy forces. This effect r-, ater, yor

'.

The b-uoyancy effec-t be enhanced if you work with specific flotai: ::ea and
devices, which increase the buoyancy effect' . lur mo\,(
Putting this into context, when you get into a swim- - : )r)
; -+^- ^^
L4ltL c
ming pool, the water has a buoyancy effect on --
^ Jyccu
1q ^-^^l
your body. The deeper you are the greater the How fat stor^es affect buoyancy :rore forc
buoyancy effect and the less effect gravity has on Buoyancy is affected by the amount of bodr .,
your body. If you stand in water to waist level, you have, its relative distribution around r ,
the gravitational forces are reduced by 50 per cent, body and also the air in your lungs. The n: -
=nontal
whereas with water at chest level gravilational fat you have the easier it will be for you to ,- , re dragg
forces are only 20 per cent of those on 1and.18 bu! often, your stability and speed of moven-.. - be co
-.o
These buoyancy effects mean that less stress in deeper water will be harder to maintain. T- ith a larr
is placed on the bones and joints. There is less fat you are carrying the less buoyant you ' -:ke vour
reduced pressure on the skeleton, muscles, liga- be, yet while it will be harder for you to floa rter \'\.1t
ments and discs. For these reasons, water-based deeper water, you will be more stable and . lether tl
activity offers an effective form of rehabilitation movement faster in slightly shallower water' r ou har
for those with muscular, joint or spinal injuries, Where you store fat is also important. \1. ,.lrn. The
who would find it difficult to erercise tend to store more fat around their waists . :.rder il l
'normally'. In addition, those returning to erer- upper body, whereas women tend to be n-
"1ler. In a
cise after a long break, and anyone who is over- pear-shaped and often store more fat on t:. --. lever I
weight or elderly, can benefit too. The legs and buttocks and around their hips. If ..:tOr. Th
buoyancy effects of water-based exercise make have greater fat stores in your upper b,- - :-=nt. uSin
it ideal: the participant will be supporting only maintaining a vertical position is relativeh' e., ':)istance

t84
s8t
pue Iryra^^od ru:ograd 01 a^rlf,aJJa ,{,ra,r sr 11 IIr^ sra^el poqs .{1a,r4elar eql lsure8e af,uelsrsar ..!ea \l
'ralorer ruaql lal pue salJsnu rnol xelar rele^ . ar{J 'ra1e.,r,l daap ur ,slure luaq Fursn luaru "?oq r
ol osrJraxa r{Jeo raUE aruq luarJgJns Sur.,r,ro1p -aloru Suruuru e Furleu lnoqe >lunlJ rolf,eJ _ .,c
_.\
-+J
uo pu" sJuerrroloru aql Suunp uorllerJuon e osl€ sr Juaruo^oru aql ul pasn vl.8ua1 re^al eql
-:qt uo
aler"rdordde aql qloq uo snf,oJ plnoqs nol lcafqo ue Jo eaJe ef,eJrns ar{l ol uoqrppe uI .rele^\ .- t.iu Jq
os 'salcsnur Ieuruopqe rnol uo4 lueuraf,roJur aqt q8norql lcafqo l€ql a^ou ol eq ilr^^, 1r roprer{ : _: slsr€
-a"r 8uo;1s errnbar IIrM luarua^oru 11y .lpoq eqJ (ear€ ec"Jrns s,ltafqo ue ra8rel aqa .u1ed ,:J\ 'tu
rno.,( uo Suqce ere l€rll sacroJ Ieuorsuaurp-l11nru rnol ,dnc, nol yr ro lsg paqruelJ e o^€q nol 3r 'Jat€
aql lsule81? rrrroJ lrarroJ ro ernlsod urelureru ueql af,u€lsrsar ssal r{rnur eq p,u. arar! raqlaSor '--' \ puE
o1 .{1true1suoJ lJe ol al€r{ sallsnru Jasrlqels s;a8ur; rno,{ pue pueq uado ue qlr^ rale^\ ,. teou o
rno.,( 'ra1e.nt
ur slueuraloru Sururo;,rad uaq14 q8norql acrls nol;r :aldruexa roy ,pueq rnol e1e1 --'"r no.i I
'Jalem q8norqt saloru €aJe acEJJns a8rel e qlr,t
---f uTeI
lJelqo u" ueq^\ srnJlo srqJ .paJaprsuof, aq oslE . _:urJ,\oL
&t llqels aJoc llJeuaq
uec Jale,Vt ur butstcJexa ,VloH pFoqs af,uelsrser I"luo{ Jo lraJJe 3ur33erp eq1 .:_TJ Ot n
asuelstsal leluoJl ::t-n Ar{-I
-.-'\ Punr
'luelsrsuoJ lla,rnelar sur?ural Jalel eql :- \poq J
'sapsnur aql .{q parmbar sr alroJ arolu
go firsocsr,t aql os lnoq8noJql errqeJadtuel -repuurs
eql (Jale^
aql q8norqt luerualoru 3o paads aq: Acuer
€ Jo ere slood Surrururl^s lsoru ,arqeradrual ,{q
pelcaJJ" sr pql {rsocsr^ E s"r{ 'prnbrl lue a41 ,ra1e.tr ralear8 eql se (rale^l aql lsure8e slJaJJa eJueJsrse:
q8noqt uala esneraq ecuelsrsal yo sadft ;aqlo Ieurrurur aq III^ ararll .^ .ols oo1 sr luaura^olu rno.\ ..tJaJJe
aql sr? luelrodurr sr? lou sr srtp ',ra,r.a^ oH .lca#e 3r 'aldurexe lod BI'pesn r113ua1 ralel pu€ ea]€ , , -tetou J
aJeJrns 'paads ar{l raprsuoo ol paau nol ,ta1e,t,- ,-. treJJa
snorsrl aql sr rale^ ur Sursnraxa lnoqe Surlurql I
uaq^ uonueru or ur sluarualoru ruro;rad nol uaq,u os .Jre u€q_ - _.l.ro-\\ u
":TH=i=Ji"H:=li luelsrseJ aroru se[rr] 51 ,,(lalerurxo"rdde sr rel€-\\ :']EUE OS
',{poq aql uo traJJe tuareJJrp € seq asaql
Jo qrel , .-rppe u
\UT-\
'sJuarrnc 8ur1ea;c pu" rel"^ aql FuIlJeJJe 'alu€lsrsal snotsr^ . _-_ '{Jau
sarpoq Jo raqunu aq] ol anp ralear8 qJnur aq acuelsrsar ,{ppa _ fste-\eJ
,,1genbe,) acu?lsrseJ ,'. .ur-r.er
IIr^ sluarrn) lppa asaql'(.r1a luauruor I"luo{
-rlua ssEIJ e ur sluarua,toru a8rel Sururro;rad :qlp Ieap ol sacu"lsrsar luaJeJJr: ''.!,raE urat
uaI{M 'af,uel"q "rnol urelur"ru ol selJsnur aerr{l aJe eraql rel".^ ur Fursrcraxa ueq-\'! :tJaJ >{r
resr1rq€ls rnol a8e8ue ol e^eq nol s1ua"r-rnr :Lrplorl r
asaql aluoJre^o oJ 'luarue^oru rno,( lrage 1eql
sluaJJnt sal€eJl rale,.r eql 'paads 1e paur-ro;"rad
JAIeM Ut OCUeIStSeU
:- Pue
aJe sluerualoru uaq.rt 'alaq,u, aJuelnqtnl
Jo ruroJ e sI lI 'rale^\ qFnorqt lcafqo u? eloru 'tq8pdn ureruer o1 lldurrs rapr€ -
nol se pelEaJJ 1ra;;a Serp ? sr eluelsrsar ,{ppg qJnru >lro^^ ol a^"q sleuruopqe eql suoi::
acuelsrsal -nlrs asaql u1 ',(poq re^\ol pu" sdrq laql puno-.
^ppf palnqlrlslp leJ ssarxa qll{ asoql ro; Fur8u=
-leql aroru eq III,,l,r 'rana,u,oq 'uo4rsod I"Jru;
'ra,ra1 ra8uol qlntu e Surlearc E aJrnber l"ql sesrf,raxg '{uIS ol puel IIr.^4, sr:-
'ralq8rerls era,t sruJe rno.,( gr ueril Ja,^{ol r{f,nur eq rnol se 'rapreq sr uorlrsod IeluozrJorl aJour ? t;
I].IVM N fNIN VET ]VNIAOC€V
 TlE COI,]PIETE GUIDETO CORE STABILTY
dynamic movements in water due to the resist-
ance effects already described. However, before
you embark on awater-based trainingprogmmme
you should consider your own fitness level and
strength. As with any fitness plan, start each exer-
cise at beginner or basic level before you increase
the intensity by using longer levers or floats, and
be\ore )D\ lTrLrease )D\)r speed of rno-vernent.
Certain equipment can be used in water exer-
cise to aid buoyancy, improve your grip on the
pool floor and make movements harder by
increasing the surface area to be moved through
the water. Some of these are described below
' Gravity' / bu oya n cy vests
These are vests worn around the chest, which
have a buoyancy effect that allows you to
perform deep-water exercises without having to
worry about sinking. These have been shown
to be excellent devices when used to achieve
fitness gains by athletes who cannot perform
impact exercise due to injury.
Aqua dumbbells on floats
These are foam or polystyrene floats in the
shape of dumbbells. They can act as a floating
aid when placed under your arms or as a resist-
ance tool when immersed in water. Their large
surface area means that they restrict movement
in the water and their buovancy effect means
that there is increased resistance when you press
them downwards.
Aqua shoes
Aqua shoes are worrr in the pool and offer excel-
lent traction on the pool floor, allowing you to
get a much firner grip, which can assist your
stance and body position in the water. Aqua shoes
are excellent when changing direction in the
water or when you need to 'brake' or stop quickly.
186
r
Water exercises
Exercisr
Exercise 2l. I Rocking Horse
Lean back
Lean foNards
up
Stanting position and action
' This is a good warm-up exercise a: .:
ment can be graduated easil,v.
. Stand with one foot in front of the .
your weight on your rear leg ani
leg slightly raised.
' Brace your abdominals to mainta,
torso, and rock forwards, hoppin.: .
front foot and lifting )our rear
do.
' Bend your front leg and then .'
pushing you back to 'hop' back , .
rear foot, raising your front knee a,
on your rear foot.
. Continue this rocking action, n:.
abdominal tension, and graduali..
your range of movement as you r ..
. Change your legs after 15-20 roc...
your front and rear legs are r€\'€r::
a1^^^l-;^^
uuour ilr rv ^^i^r-
PUil ruo
This is a good movement to heip :-. -
get to know the feel of the water ani .
on their relative body weight and r::
potential.
Start with a small movement at a -
pace and gradrrally build up mome;1 .
your range oI movement as |ou ,::
confident and begin to warm up.
L8l
'lleralepun 8urryo,,r.t uaq.,n parrnbar sr uorJ"sr
'uorlrsod lq8udn ue ureJureru o1 .,ftessecau -[qels ralea;F 1nq ',{_1a1eu,re11e 8urryo,tt surre
uorlesrlrq"ls_ aql as€erJur lnq 'osro1 rno.,( qloq qll^{ paluroJrao eq u"J lualua^olrl srr{J
01 sacJoJ anDrol pue IeJal"l arll aJnpar IIr^ 'ureJure[r oJ Jarsea
srqJ 'spueq rno,,( Surddnc 'raqla8ol srure qloq eJu"l€q rno,,( seleru 'raq1o aql;o 1uo4 ur looJ
Sursn luarua^oru aql ru"ro;,red 01 sr uorlerr€^ V . euo qll-lr 'acuels 1r1ds e leql puIJ tq8ru no;1
'>lro^ o1 paJroJ eq 'aseqd 'Suqpd ro 'uorlcerlar aql
IIr^ selrsnur raplnoqs I€luo4 aql pu" arue pue eseqd Surqeund aql q po^err{f," eq uec
-lsrsal apr^oro III^ leol] ar{l Jo eel" af,€Jrns luerreloru 3o a8ue; rellnJ e 'uo4e1or flerus €
eql 'paads le peuroJJad sr asrcrexa aql Surlldde lfl 'llpr osrol eqt Surdaal 'a;n1sod
uaq,u 1a,{ 'lsea srql elelu IIr^ 1ca;;a ,{cuelonq pfp e qlp paiuroJrad aq uer esrlrexe eqJ
aql 'eJ€Jrns eql 01 leog eql uJqal nol uaq14 'esrJraxa srql Supnp qleJJ-JaAo
stutod 0urqceo3 Jo aleJor-re^o ol lou InJal€t ag 'pealsul pu"q
paddnc e Sursn lq firsualul aql acnpa; '11ncr
'sapelq raplnoqs -JJIp oot Ilaqqunp enbe ue Sursn pur; no.{ g1
rnol uaarurlaq pu" lceq .rnol Jo selcsnur sturod 6urqceo3
aql Sutzaanbs pue salcsnru Ieuruopqe
rnor( Suqcerluol uo snco; 'u.t,top 1nd nol sy ,,firsua1ur aql as"erlur o1 eced raqle8 llrnols
'pueq Ual rnol
ur leolJ eql gtr.rt leada; 1nq 'q]I.nr lrels 01 A\ols luaua,Loru aq1 daay
pue spueq a8ueqc 'suor1r1ada,r 0Z-0I roJ rulv 'ruJe gel .rno.( qly't Surleada,r pue
'aceJJns aql 01
rur" aql uJnlar uer{J spueq 3urdde,,l,r.s aroJaq rure rnol lno >pol
.1uaq .,(11q31s ol lou arns Surleur'saqcund gt-gl urroJrad
rure lq8u ;no.,( Surdeal 'lre ue ur lsrea.t rnol leaoar pue replnoqs
spre^ ol u^ op 1eog aql 1nd lq8udn osrol rno.,( spre.a,tol >lJ"q ll ilnd 'uorsuelxa IInJ lV
rnol Surdaal 'pue sl"ururopqe rnol acerg 'uorlr" Surqcund
.Ja1?,{\
e ur rur? rnol pualxa pu" sl"urruopqe
arll Jo al€Jrns eql uo l"olJ eql qll^\ pueq rnol acerq 'ra1e.na. aql Japun l€og eql Surdaay
lq8u rnol ur q13ua1 s(urr? 1? leog eql ploH 'raplnoqs tq8p rno,{ ot txeu pueq 1q8r.r
'leolJ ro Ilaqqunp enbe ue Furploq rnol ur ilaqqunp enbe ;o leog e Surploq
'1a,1.a1 rappoqs ol rele^ ur 'aro;aq se pu"ls lq8raq raplnoqs ro lseql ol rale^ . uI puels
uotlce pue uotltsod Durttets uorlce pue uotltsod 6urt.Lets
: r*-
ii
::
!---*.-'*-**-'- *-**.--*.-._;
: saqf,und wJ€-alSurs z'lz es!)rox3
!
l_ _u9_":i1 9"t!=:":H :-.*.-,.,..'--.-..",.
I]IVM NI SNINIVII IVN]AOCBV
 THE COY]PLETE GUIDETO CORE STAB tTY

|.a^^^hi^^
uuour ilrrg PUil
^^;^f^ ruJ
Exercise 21.4 Alternate Bear :.[€rcls
Hugs . Make sure the arm is not locked b -
bent at the elbow during the su'eel- - -
. As the movement is performed ',",. '
lever you might tire quickly. Ren:=:
more force or speed you applv r'- . -

ment, the more resistance you r,,-..

the harder the exercise will becc,:: .
. This exercise can be performec
arms together and. if required. u..'- -
bells to increase the resistance et..
both arms will, however, alter th= =
emphasis of force to the torso.
Stanting position and action
. Stand in water to chest height with your arms
out to your side but still in the water.
' Brace your abdominals and maintain an
upright stance.
. Sweep your right arm inwards in a large arc
to cross the centre of your body, using your
chest muscles in a forceful action at speed,
pushing the water across your body to the
front. Then slowly lower your arm and let it
move outwards and back to the start posi-
tion with much less force.
. As your right arm crosses the centre of your
body, perform the same forceful movement
with your left arm, as your right arm returns
to the start.
' Repeat these forceful movements, alternating
your arms in large sweeping actions, much
like a front crawl action in swimming yet
without any twisting of the torso.
. Perform 15-20 'hugs' with each arm.

r88

Tts
 T
,!i
l
681
'sesrf,Jexe asaql q eJ€loJ-JeAo
ol lou ua{el aq plnor{s erec 'etr"Jrns s(rale^^
aql rapun surre aql Furdaal pue 'uoqrsod 'Suqeura11e sur" aql qlp lnq 'Surunur-lts
(xgrcnrJ, € uI sapls aql ol par{JlaJlslno slul" ur a>lo4s-1s"arq aql ol rsllurls sI uoql€ aqJ .
qloq qlp\ pauro;rad aq uef, esrJJaxa slrlJ slurod 6urqceo3
su olleld ep e /su otsse.r 6o.t6
'luJ? I{lt
'llncIJJIp uoqcarlp Jo r{}Im sdoocs ruJ? alr?urall" 0Z-gI turoJrad
a8ueqc aql a{eru ilI^ . Ef,aJJe ,Serp lppa, eI{J . 'uorlrsod 1re1s
'a8uer luauralour pue ated rno,{ eseallur aql 01 ,,(1.rto1s urnlar pu€ lur" 4a1 mo,{ qlr,u
llenpers pue ,,(1.u.o1s lueuranorr srql ur8ag lueuralotu Surdaa.us-pre.4\lno InJalroJ aql
slutod ourqceo3 leada; 'ture lq8u rno.{ puaq o1 ur8aq no,{ sy
'uorlrsod uels aql ol spre,4\roJ lI urnlar ,{1.,r,to1s
'suoll"lor ure-elqnop 06-9I urroJrad . pue ruJ" rno,{ puaq uaql 'nol pun{aq rele^\
'rele^\ aql q8noJril sture -rno-{ aqt 8ur1nd 'uorlrsod xlJltrnrs-Jleq e uI apIS
Suroro; 'de.r,t raqlo aql >lc€q urnl 'uoqelor lq8u rnol 01 trno 1r Surrq ol uollJ€ Surdaa-ta.s
gng Surqeear aroJaq lsnfuaql lq8udn Surdaal e ur ,,(lpluoz;,ro:q rure lq8rr rnol pualxg
'retr?.^ eql repun
'aprs auo 01 uJnl 01 lsr€,t,t rno,{ qFnorql al"lo6
'sleuruopq€ no,{;o luog ur perllla4Eno sure rnol q}1tt
rnol ace;q pue .,(p.rn1s 1aa; rno.( qI^\ Pu"lS ur8aq pue l{8raq raplnor{s oJ rel"^^ q pu"ls
'no^ Jo luo{ 'uollf,aJlp elIS
ur paqclarlslno 'raq1a8o] spu€q rnol dse13 -oddo aql q sI erroJ aql lnq sSnq reaq aleu
'la^al replnol{s Jo lsaqf, 01 Jal"^ ul pu€ls -lalP eql 01 arnleu uI r"lIluIS sI eslcJaxa slql
uotlce pue uolllsod 6uttlels uollce pue uolllsod 6urt.Lets
irJaJr
jrs-l'sl
_uLrP
---.*- lj
--rq ql]
..? IJaJ
',DLU A
-r 'raqu
irl Eq
- rtre F
sdoo)S --.4--^
_.lrL[5 \^
Pr€^ lno ol€urallv s'lz eslfrox3
I:IVM NI 3NINIVII IVN IAOC€V
THF COI.IPLETE GU1DETO CORE SIABILITY

t"* ***" '

!i- Exercise 21.8 Twists

Exercise
j -*
t
1

Starting p
. Position
water us
help yor-
. Brace yr
towards
t*_* you pull
lowering
Stanting position and action Starting position and action side.
. Stand so that the water level is at about chest . With your back towards the pool wall ar- ' Keep thi
height, holding on to the pool-side with your your torso pressed against it, hold on to t1:. that you
right hand. pool side with your arms outstretched to ear. water.
' Brace your abdominals prior to and side and bring your knees up so that vo*:
. Perform
throughout all movements to keep your torso thighs are approximately parallel to the floc -

still. . Brace your abdominals and rotate throu---

JUoUI llllg

. Drive your left knee forwards and up, . Unlike t

your torso to twist your legs to one side ar-:
bringing your thigh to a horizontal position, then the other. sises rol
then pull it back, extending your hip and leg . Be careful not to tilt your pelvis or twist r.'o.: simultan
to push the leg out behind you. lower spine. ' As you
' Be careful not to arch your lower back or tilt . Perform 15-20 twists to each side ar . each sid,
your pelvis excessively during the movement. moderate oace. lower bi
. Perform 10-15 leg swings before changing legs.
fr^^^t-;^^
uuour Irru ^^i^+^
PUil rLJ
Tl^^^h;^^
uuqur ilr ru ^^;^+^
PUil ruJ ' Due to the 'eddy drag' effect, make sure tl:"
. Begin this movement with a bent leg to you keep your abdominals tightly brac=-
reduce intensity, then gradually extend the when you change the direction of the l.-
leg, without locking it at the knee, to increase movement.
the lever length and intensity.
. Performing the movement faster will also
increase intensity.
 -t_
t6t
-
3a1 aql
par€rq
ieql arns
'lla,rrssacxa sr,tlad eql Ul ro 'peq ra.uo1
rnol uror; lsrml ol lou InJaJel Suraq 'eprs qma
el"ap
01 saeu>l rnol Surrq 'a1e1o.r pu" $ll nol sy
'uorlre 3u4sr,u1 pue Surgq snoeueJlnrrrs rno,{ 1sr,,
€ sal€JodJoJur esrJJexe slql 'uor1e1or sasrs
pue oprs
eqdue qlg{,la.'esrJ;exe snor,rard aql e>llpn
q8norql
stutod 6urqceo3 roolJ oql
'eprs r{f,ee o1 sdn-1sv'a,1
rno.{ leqt
06-9I urroJrad
'JAle,^ qJea ol p
aql Jo slleJJe aJu€trsrser eql IaaJ uec nol 1eq1 lr{l ol u
os paads alerapour le luaurolou srql daay
fuE II"^L
" .EDIS
raqlo aql o1 Surleadar pue -"q1 3tg"^o1
'rel€^ . er{l eroJaq eprs euo ol pu€ dn saaul rnol 1nd nol
Jo slraJJa elue}srser aql ralEarb aql
'saau>1 aql ur 8u€urrq Jo uorlf,e ar{l re}seJ eriJ . leql os lpq8qs 3u4st.tt1 lseqr rno,,( spr"^ ol
'ga1 rnol ol uaql pue aprs 1q8r"r saau>1 rnol ljll pue sleuruopqlu rno,,( acerg
rnol o1 lsrg 'ur palpd are saau>l rno,,( 1eq1 os 'uorlrsod lqFrrdn ue ur l€ol;e lels nol dlaq
lpq8qs 8ur1sr.,ra4 lsaqe rnol spre^ ol uI saau>l ol lsa^ fi1,rer8 e ro sleog raqlra Sursn rale.lt
"rnol gnd'aro;aq se sl€unuopqe rno,,( Suree;g daap ur are no.{ leql os ;1as"rno.( uolllsod
('}se^ Af,ue^onq uorlce pue uotltsod 6ur1.Le:; -t---
"-peerr
lou pFor{s pue leol]" Aels ol sruJ€ JnoA qll^
.llncs, ol alq" aq pInotIS no ) 'no^ Jo luo{ uI
par{f,la4slno s8al ;nol q1rrr'r 'dn ace;'1ceq rno,{ ,
uo Furll ,{q pagrporu aq uel asrf,raxa sIqJ ! sdn-1s!^ I auldns
I lt"lE^A-daao 5'lz os!)roxf
suo rleld ep e /s uorssar 6o.16
lllvM Nl DNlNlw-L IVNIL^IOC€V
 THE COI'4PLEIE GU DE TO CORE SIABITITY
irl Exercise 21.10 Pull-throughs
Stanting position and action
. Roll forwards so that your torso and head are
in a prone (face down) position with your legs
outstretched behind you in a near-horizontai
position.
. Have your arms forwards and your palms
'sculling' to maintain your position.
. Contract your abdominals and draw your
knees in towards your chest.
. As you do this, rapidly sweep your arms
r
192
together in an arc to give you the ;
i
necessary to rock yourself on to \ -
to face upwards.
Extend your legs out to the front , .
toes up and your arms by your sid=.
to help you stay afloat.
. Then contract your abdominals a.. -
pull your knees up. but this lime ti;
to rock on to your front again a-:
your legs out behind you as they' r' =:.
start position.
. Aim to change positions 10-20 time:. -
controlled movements throughout.
l.a^^^hi^^
tJUoUl llrlg ^^;^+-ILJ
PUll
' Keep your head in line with vc, -
throughout and avoid arching rc,--
back when in the prone position.
. Increasing the speed of moven:=
increase the difficulty of the exercr..
. If you find this movement uncomfr:..
deep water, use a float or hold ontc ..-
for assistance.
 ilueruuoJrlua sself,-e8lel € ur sJuarulsnfpe arntrsod
.,ltessacau aql ile qceal pue ureldxa uec no.{ leql
1aa; no,{ op '.{lluelrodrur arolq iarour ro slued
-nrped 96 Jo ss€ll e SurpueruruoJ luaprJuol IaaJ
no,{ ppo,,n 'e:luelsur roC la^a^\oq 'ssep;o ezrs aql
Furpre8a; rolcey Surlluq lpo eql lou sr acedg
'sJeqrunu lllurl seur]auos
ilr^^.
pa"rrnba-r aceds pue sasrrrexa;o a8ue; aq1 ,les
's11eq ,(1pqe1s Sursn uaqm se 'alqepe,re aoeds
aql osl€ pue sself, "rno,,( yo azrs aql sJpnlJur lsrrJ
aqJ 'Japrsuof, ol srolJeJ lerqrerd Jo rJqunu e
eJ€ eJaql JuaruuoJr^ue ss€If, e urqlr,\ sesrlJaxe
uoq"srlrq"ls Furuopqe Surrnpo;lur uar{M
'rep€ar 3o sad.( II€ roJ tr{Snoql
JoJ pooJ epltord ,{eru pesrer sluiod p;aua8
el{l Jo atuos 're,rol4.oH 'Jasrf,Joxa i"npr^rpur
aql ueql Jaql"r raur€rl leuosrad ro -rolJnrlsur
ssaulrJ aql l€ paurre sr >looq er{l Jo lred srql
]ENI]NEIS SSV-I] CNV
SV]CI ]AAVEDCEd
]NIJ IUVd
THE COI4PLETE GUIDETO CORE STABILITY

There is a big difference between teaching abdom- each of which has a number of progressions. L.
inal stabilisation technioues on a one-to-one basis this way, when teaching an exercise, y'o*: THE
and teaching in a class environment. regular attendees can quickly move on to ti=
The difficulty is in the explanation and appli-
cation of contraction methods that are neces-
more advanced progressions as they will alreac
be aware of the basic bodv positions and braci:-.
CFA
sary to train your group. If your group is techniques. This will leaue you more time
constantly changing, with new participants concentrate on the newcomers. After the {i:.
turning up every week, you will still have to go three or four weeks, you should introduce o::.
through the education process from the start, new exercise a week and then keep this erc-'
which can be unnecessary, and rather dull, for cise for at least four to six weeks toallow bo--
W-a1mi
regular participants. re-education of newcomers and potenr:.
The trick is to have a short series of exercises progression for your 'regulars'. The warm
that cover different principles of stabilisation and should incl
and extenr
ce mobilisr
\bt the en
:erforminl
relate to th
in the clas
To begir
apart and
i'lexions of
Graduate
a few repr
rerformed
at a reduc
nobilise t
EXEICiSCS
:he brain
desired m
,he brain s
:hen mess
crain that
ihe actiont
:Tlovemen
continual,
ments, col
establish a
Conside
bike. The
.5v
using r
The musc
:o allow f<

t96
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'l1nrt;;tp ooJ sJuauralour put: uoll€tuJoJul ^\eu
eql purJ teql quedrcrped qlpr .8urryo,M. ueqla
'Furqlou ure8 pue ss€lc ol etuol III^ os pue
"
Surcerq Jo uollr€ aql dser8 lou op ,{ldurrs leql
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'a8e1s
IIr^\ araql t"ql are slql roJ suosear .{141
auros Je sallsnlu raslllqoru aql e^lo^ul ]€ql
sluarue^our uolsualxe pue uolleloJ 'uolxau Jo
lsrsuol pFoqs sselc dylrqels aroJ E leq] a^a{aq
llFuo:1s 1 acuar.redxa ruo4 'p1es 1eq1 'sellsnlu
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]ENI]NEIS ]ISYB ]H_L
aql du8 ol a^1?q spu"q eql pu€ 'ac:o; .,vro11e o1
pesrlrq€]s aq ol paau >lun4 al{l uI salJsnu aI{J
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spr€^\JoJ a>llq aql a^our oJ sI a^Illatqo eqJ 'a{lq
e aprJ 01 .,noq Suru:ee1 'aeuelsut ro3 'Japrsuo3
'uuo; radord aAaII{J1? pue luaua^oru e qslqelsa
dlaq o1 luelrodurr sI lesrl?eqot lu€lsuoc 'sluatu
-elour .rtau Surcnporlul uaq,l 1a,( 'lenurluoc
qrn SuroFuo sr _ sa8essatu Jo Juetueloul
,{e.tt-o,,lt1 srqJ 'aceld ua>l€l a^erl l"ql suollJe aql
urJrJuof, oJ luerua^our Aiosuas slJalap l€q] ul"rq
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ur sralJ[usuelJ-oJnau aqJ ']uaua^ou paJrsap
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alelnurrls osl" III^\ 1nq 'sa,tlasuraql saslJraxa
eql ol roud slurof pu€ salJsnur aql aslllqotu
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'a,roqe pauolluaur se '1al ss€lc aql ur pauro;rad
eq III { leql aslJroxa qJ"a Jo suolllleool '{\eJ e
Surur.ro;:ad ,{q ,Q1sua1u1 aslcraxa eql al€nper3
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pue slsr,nt1 Surlenper8 snoIJeA a>1eui pue lrede
qlpm\ roplnoqs ]eaJ,rno.{ qllu puels 'ur8aq o;
.Jlaslr ss€lr er{l u}
paru"ro;red aq II! l€ql sluaua^ou aql ol alelal
^
leql Eueue,toru .{lrsualul-paf,npar Sunu'ro;:ad
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'.{pq8qs pat"^ela at"r ueaq eqlpu" pasllqoru aq
ol paau qurof aq; 'sluatuelour uorsualxa pu€
uorxaU 'uot1e1or 3o surtoJ snolre^ apnlJul plnoqs
sselc .,fiqrqeJs aroJ Jo uollJrs dn-ure'tt aq1
"
SSVI] V JC
THE COIYPLEIE GUIDE TO CORE SIABILITY
from time to time, and introduce simpler move
ments or movements that have been learned
previously, to reassure the group or particular
ererciser.
It is very easy to give up on a task if you
cannot see the 'light at the end of the tunnel',
so always aim to provide positive comments on
what your participants can do well and where
there are opportunities to improve. This will
reassure them. If there is even a small portion
of the class that can identify movements in
which the participants feel confident they are
doing well, this will encourage them to return.
Hopefully, on their next visit, they should gain
a better understanding of the contractions
required during bracing activities, and will
begin to identify with the stabilisation princi-
ples more readily.
If you are lucky enough not to have to worry
about class numbers, or if you have the oppor,
tunity to work with a smaller class (e.g. B-15
people), this will mean you can place your
emphasis solely on stabilisation exercises
initially, if you wish. Because you have a smaller
class, you can work on a much more 'individual'
basis with all the participants regularly, thus
literally getting a feel for their kinaesthetic
awareness and contraction ability through
hands-on work.
Core stability training may be a new concept
for novices and athletes alike. The intensity of
certain exercises and movements will be rela-
tive to the skill or ability of the individual
participant, yet no matter who you are working
with, the fundamentals of stabilisation still need
to be applied. If your athlete can identify with
appropriate bracing and stabilisation principles
then you can move on to the more interme-
diate exercises, but only when you are satisfied
r98
that correct spinal alignment, breathing ar:: necessary
muscle contraction has been achieved. tion shou
For the initial exercises. repetitions should t - forget tha
performed slowly and rhythmically, focusing c, character
a timing of 2-5 seconds for the movement ar- - increased
3-10 seconds for any holding or static positior. When
As the stabilisers begin to lose correct tensic - spoft-spe
and posture, or correct form falters, the partic. increasinl
pant should rest. Participants should aim for u: on the t
to 10 repetitions performed well before mor i: - performa
on to more advanced movements. The focus ., just increr
on quality of movement rather than quantitv sake of it
ineffective repetitions.
Worki
Intensity and s[
The relative intensity of any exercise depen:, \\-hen r,r.c
on many factors, not least of which is your or., ' ,hose suff
fitness level together with the level of resistani. -n other t
used, the duration of the static contraction, 1er.- tscertain
lengths, and so on. Intensity can be adjusted -: \\-ithout i
and down to suit the individual, and this shou * rossible t
be done on the basis of technique. With rri,-, rain. All
of the exercises in this book ihe underlr i'.-
emphasis is on improving core musculature .
assist function. With this in mind, any increa-'-
in the intensity of a particular exercise shou.:
be geared towards increasing the duration
hold rather than the level of resistance or t:
load. The core muscles, as we have seen. a:-
'slow twitch' and work throughout the dar.
the training of them should be structured rr
a functional focus in mind.
However, provided that the correct technic -
has been maitered in one specific movem.'--.
lhen overload needs to be progressive in olc-
to stimulate the muscles and nerves effectir t.
As in any training programme, progress...
overload should be graduated in small inc-
ments, utilising the different overload princip,"
one at a time. Only when a movement of er.
cise becomes relativelv easv to perform for .-
561
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saldrcurr<
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pFoqs as
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'E06 eS"d uo u^\oqs sr u€uro^ lueu8ard e rog plnoqs srq
aururerSo;d alq€lrns e go aldruexa uy .paFueqo sr lr uoqrpuoc aql ;o a8pa1.l.tou1 lue lnog$\ dn paisnfp
'rualqord ,,ftnfur eill Jo aJnJ€u aql ur€lraf,sL- :a,ra1 'uo11
a^€q IIr^\ llr,ter8 Jo arlual lernl"u s(ueurom _ro
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eq pFoqs lJ 'snlaoJ ar{l uo arnssard aceld p,rr '1uar1o peuoqrpuorap aql qlp{ Sul1ro.^ uaq_\\ .puadap
srql se 'papro,te eq plnoqs uorlrsod (u,uop aoeg)
auo;d € ur asrcJaxa lue ',{cueu8ard Surrnq suotteindod jetCads pue
1,rndrrr1r"d sarlrlrqe paxtu ql!rul 6ur>1.ro41
aI{l Jo uorlrpuol aql ol a^rlelal ',{11enper8
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I"rururu aq ppoqs .,(1rsua1ur esrtraxe ,q8noql 'lr Jo aIE: - r {1r1uenb
'ure8e aJuO 'snleoJ ar{l ol 1su lue lnoqlpt{ aql roJ uorlernp ro eluelsrsar aq1 Sursearlur lsr. :- snJoJ eq
ernl€lnf,snru aroJ aql ure4 dlaq IIh,\. >lrom roog o1 pasoddo se Jlaslr pods aql ur acueurJoJlr,- l-.IIAOUI aJ
cr,rlad pue Surce;q Jo sruroJ lsoru ,lcueu8ard aluequa IIr^\ slql rer{larl^^ Jo srs"q aql u i:r roy rure
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_
'sualqord lnoqll,t,r .,(cueu8ard rraql lnoq8norql
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pue luedrerlred aql roJ la^el alerrdordde eq1 te 'ocuelsrseJ paseaJJL _ JE JUAtIta.
sr llrsualur esrcJaxe aql s" 3uo1 se lcueu8ard :
pu" uorl€srlrqels paseaJcur sJrJSrJalt€JeL ,, Sursnco3
Furrnp sasrJraxa uorlesrlrqels op ol aurJ sr lI o^\l olur 1r1ds aq uel JIeEr llrsualur ler{l laSr, :: Plnoqs s
'rualqord rrar{l Jo ernl"u aql uo aJue lou oCI ',{1rsua1ur aql aseerlur no.,( ppoqs uc.- 'pa
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SSV.I] V IO ]INI]NIIS ]iSV€ ]HI
 No.
SAMPLE PROGRAMMES I

)
3

Basic classes When incorporating stability balls, the two 5

class structures outlined in Tables 23.2 and 23.3
6
Following a suitable warm-up, as described in might be suitable.
the previous chapter, a class aimed at begin- If you are lucky enough to have Reebok Core 7

ners, where there is no equipment available, Boards or BOSUs available, then the erercises 8

might include the exercises listed in Table 23.1. outlined in Tables 23.4 and 23.5 can be intro
9
duced in a class format.
0

No. Exercise Reps Static hold Sets

I Prone abdominal hol owing 5-B 5 seconds t7 No

7 'Superman' 5-B 5 seconds t-)
3 LaLeral oridge o- l.nees (rigtt) 2q I O-l 5 seconds t)
4 Supine bridge 5B 5 seconds t)_ :
5 Reverse curl/hip lifts 5B t)
6 Founcount leg 1ift 5B t2
7 Oblique reach B-t2 t-)
B
-aLeral o''oge or- l.nees (le't)
2( lO-15 seconds t-)
9 Prone brdge on knees ?( l0 15 seconds t)
t0 Abdomina cur 8 t5 t2
lt Standing balance 2q O- I 5 seconds t)

200
t0z
'3e1 q:ee qlr^ ro eprs qleo o1 lueulenoul eq1 Buruu-ropad o1 s.le1er eloN
*
|
spuoros 0[-0 o)ueleq 3ur1eeq1 0t (-l
t-l (tB qfUnJ) rPrelP I 6 (-l
t-l 9t B lno-llor 11eq 11;rqe1s euo..t; B (-l
tl .ZI-B ur-llor oleurolle e8pr"rq eurdn5 L
Z-I
tt (tB (s8el eleutel;e) ur-;;or auo.r; 9
z-t
tl It-0t dn-sserd ;;eq 111rqe15 I
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-t
, (-l
t*l ..2l-0 | e^up roMod 11eq ,(1r1tqe15 t ZI
t*l .,ZI B lloJ l'pq tpJerp, au.dnS ( CI
tl 0t 0z uor1eloJ os-ro1 Surl-1 I
slas sqau
ct
PloLl )rtels 'oN
(l
slos
z-t 89 uotxeu je-ro}€l 0l
(l BS (sdrq uo) sdn-sse;d auo-i; 6
(l orlur a
0t B uoisuelxo >lleE B iSSICIAX€
ut BS (seao1 uo) ut-llor euo-c L rroc >lo(
(l B-S ;rn: enbrlqg 9
(l -'te pue
(t-01 uorleloJ os,ro1 3urll E _'
\\l aql
(-l B-S lJnr lleq lrlllqers v
(t spuo)os E BS ry; 3e1 pe1ee5 t
(-l Er 0l tq8 a 1o e-'r3,_1 (
z-l sl-01 3ui1;r1 :r,1e6 I
slas Plorl )Dels soeu ost)Joxf 'oN
slXhwfold l tdhvs
THE COIYPTETE GUIDETO CORE STABILTY

'....;..1...,:1..11...;,;.;f;:;;........,...l..;...:..;/.;..;;;..;;;..;.,..;l...:,..7;l::*:l:::.l...:l:'.;:'..::::::,::
No. Exercise Reps Static hold
I Kneeling 'Superman' t0 5 seconds

2 Prone cobra t0 t5
3 Precs-r
' -" rnq nne
"r't .-b r:iced
.- .' leo '--.-.- t0- t5
4 One-leg balance 20 30 seconds

5 Squats t0 15

No. Exercise Reps Static hold

I Stand ng tilts 20 30

2 Squats l5 20

3 For ward lunge t0-t5

4 Squat thrusts 20-30
5 Press ups wth rotation/twrst t0 t5
6 Bicycles 20 30

7 Precc-r
' '"" ns uzith
-Y'
L nee nr rl 8t7
B Abdominal curl I 5-20
9 l,:leral qcuals with
_*'--*-:-*.'.'_'b ieo fr t0- t5
t0 Reverse lunge lift/jump | 0,1 5"

202
€02
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Jo requnu ,{ue uaql '.&ll}qe Jo la^el luarlrJJns €
peqf,€ar a,teq sluedrcrped 1e pu€ snornlua^p€
'srouultseq eql ql]^{ atull aq o1 8uql,n'a. sr dnor8 rno.{ leql _pepl^ord
eroru puads uel no.,( pu€ (qll^\
uo 8u4la8 aq o1 'alqelrl?^€ aJ"os pue luelll
Surqlaruos e^erl III^{ quednrped paeue,r.pe .rno.{ -drnba arp se IIa^\ sE 'dnor8 rno.,(;o ,,fi{rqe aqr t-t
,(e,r,r sgql uI 'selrnr Surqeeal JelIurIS lnq uo luapuedep llerluassa sr aslJJaxe;o .{1rsualur
^\olloJ t-l
,,(1rsua1ur ur la^al-rllnur are l"ql sasrf,raxa atuos pue ernleu aql lnq'parnlcnrls eq u"l l€ql sass€lr
al"rlsuoruap s.{e.,r't1y'peltepIuIluI leq^\auros IeeJ .ro3saruuerSo;d aldures lsnf a:e e^oq" aqJ t-l
srasrJraxa 'lrau qJlr{..rt ur'do1a,r.ap o1 araqdsorule 'Sutute-r- tl
lsrlrla ue o1 lou InJrreJ aq 'puru uI slql uorlesrlrq€ls pue -ra.'nod cr;rcads 'qlSuar1s a.ro,'
^4.oll€
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sras Plot.l )llErs soau esrfJaxl 'o\ )ro5
DESIGNING A PROGRAMME
FCR INDIVIDUALS
One of the main advantages when working on
a one-to-one level, whether as a personal trainer
or in a rehabilitation environment, is the
connection you get with your client. You have
an ideal opportunity to educate them in the
necessary muscle contraction techniques, while
making sure they are positioned correctly and
identifying neutral spine through both hands-
on and observation techniques.
Of course, this is also the perfect environ-
ment for them to communicate with you about
any difficulties they are having with any of the
contraction or bracing techniques, without the
fear of embarrassment sometimes experienced
in a group exercise setting.
The relationship you develop with your client
should allow them to tell you when they feel the
exercises are working and when they are not,
due perhaps to incorrect postural alignments or
muscle contraction emphasis. It is important to
gradually increase the intensity of the exercises
and only progress on the basis of satisfactory
achievement of the previous exercise progres-
sions rather than simply changing exercises after
a certain time to reduce monotonY.
As mentioned in Chapter 3, it is important
to understand the needs of your client and iden-
tify any imbalances they might have through
the use of appropriate screening tests. It is then
possible to identify the specificity and extent of
any corrective exercises and flexibility work
that needs to be structured before embarking
on more advanced exercises.
204
A number of training organisatic,:-.,
recognised the need for corrective rt'ork :
more generalised training and I would .-. -l
recommend reading or studying furt}:--
organisations such as the National Assoc:.-
Soorts Medicine or the CHEK Institute -'-
ytu begin developing programmes for i:. *
als who might have possible imbalances. '.
be wise to be studying at a level that g-c)=: -
further than this book. This will gl e '. ,
confidence and knowledge to create r t -:
structured programme. I hope the er.:
ideas and principles in this book will be . -
reference guide should you need some n.1, -
cises to work with.
It must be said that, while this book 1:.,
to identify many elements of core stabil:,
'old school' to 'new school', the sheer , '
and progression of the fitness industrr ' -
that not every possible variation cc'--.
described or demonstrated.
Below are some examples of t:: -
programmes for sports people and .: -
populations. These training programn:::
not exhaustive and should be used pure,'
guide. Each programme has scope for ---
restructure relative to the specificity of t}:- , -
and the individual in question. In additi '-
specificity of a certain position within -
sport will demand different exercises. ,\. ' .
further development of the programme ..',
necessary.
902
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THE COIYPTETE GUIDETO CORE STAB]LIry

No. Exercise Reps Static hold Sets

@
No.
I Sr .nerrran exercice on a BOSU 6-t0 EtL Hold for 5 l0 sec t-2 I

2 Stability ball cobra 6 l0 Hold for 3-5 sec t-2 7

7 lYulti-direction ,unge with overhead press 8-t2 E/A t2 7

3 Standing single leg low row/bent over row B I2 EIA )-7 3

4 Overhead throw to floor B-t2 1,2 4

5 Walking lunge with rotation 10 l5 t-7 5

6 Wood chop with lunge l0-rs E/s t7 6

7 Medrcine ball rotation and throw (single leg) t0-t5 t-7 7

8 Single arm throw to floor (medicine ball) t0 t5 E/s t-2 8

9 Ohlinrre medirine brll throw on Core Board t0-15 E/s t-) 9

t0 Overhead reverse throv t0-t5 t3 t0

No. Exercise Reps Static hold Sets

I Slen rn ro h:l:nre rarilh rr rrl rnd nrccc 6,t 0 Eis t-7
7 St.ahili-v h.rll cohra i,vith medicine ball catcn 6-t 0 E/s I2
q.i^^t^
2 t^^ +n,
Jll Blc leB ,rh-r^,^,^ +-
LUJ(rlUtJWll -O Ovefneac p.eSS B-I2 E/A t2
3 St;ndinp sinole r.m rrhle -ow B 12 EIA t-7
4 One arm d/b snatch B-12 EIA t-7
5 Walking lunge with rotation l0-t5 I-2
6 \A/nnd rhnn r0-r5 E/s t-2
7 Overhead throw to floor i0-15 t)
B One ;'m clean ard nress l0 r5 trtA
L/n t-7
9 Sinole arm throw to floor on Co-e Boa-d l0 t5 E/S t-7
t0 Overhead reverse throw t0 t5 t-)

206
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 APPENDIX: StYR TECHNIQUES Quads

For descriptions of these exercises, please see pages 46-7

:
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Latisimus Stretch
:

Hams

I Rhomboids Stretch
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 THE COYPLETE GUIDETO CORE STABIL]TY

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GLCSSARY

Abduct To move away from the centre line. force that acts on the body durir-ig - -

For erample, when abducting the shoulders, power movements or when usirt-
the arms move out to the side. cables and medicine balls, and so c-,::
Aerobic With oxygen present. (Anaerobic Diaphragm The muscular partition :

means without oxygen or in the absence of
oxygen.)
Alexander technique A retraining technique
to reduce postural problems.
Atrophy The wasting away of a muscle.
your iungs and your abdomen.
Dynamic movement Movement in'
powerr speed or force.
Dynamic stabilisation Stabilisatior
balancing on an unstable base or :-^-.

Autogenic inhibition A reflex muscular olatform.

relaxation that occurs in the muscle when the Ectentric contraction A movement \" i - r --=

Golgi tendon organ is stimulated. the muscle lengthens while in tensrc, : :-

Biomechanical disadvantage The point at
which a muscle has to deal with the greatest
effort because of leverage.
Blood pressure The force of the blood on the
walls of the arteries as it circulates through
the system.
Bracing A tensing or contracting of muscles.
Cables These are attached to the weights on a
cable-pulley machine.
Calorie A unit of energy equal to the amount
Extension A straightening movement .,'
joint caused when the joint angle int:-, ,,::o
Facet jointsJoints between one verteb:,.
and another.
Fascia A toug'h sheet of fibrous tissue sup--
and separating skeletal muscles. i _ : t:i1(
Fast-twitch fibre A muscle fibre r': . ::
endurance that responds better to . -
strength and power movements. ;-:aesi
Flexion A movement that reduces th. .

of heat required to raise the temperature of between two joints. -: .

one gram of water by one degree centigrade. Foam roller A cylindrical tube, usualh - --_ - :-;-
tL

Central nervous system Comprises the brain, of foam, used as a tool within self-mr ' ., _- t-

nerves and spinal cord and regulates all release exercises. ._i.-

conscious movements. Force The power that causes an object tt :

Coccyx The bones at the base of the spine, Functional exercise Any exercise that : ..-..
-
forming the'tailbone'. to a specific movement or function r:-, _. ....L^.
\u4.
Compound exercise An exercise that involves life. -: -

multiple muscle groups and usually two or Golgi tendon organ A sensory recePl,': -,1U4
more main joints. near the junction of tendons and musc-.- '
__j

Concentric contraction A movement in which is sensitive to increased tension rt t: _-:TIDO

the muscle shortens as it contracls against a muscle.
resistance. Gravity The downward force acting , "
Cross-gravitational force A lateral or angled bodies at all times.

212
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IHE COIYPLETF GU DEIO CORE SIABILTY
muscle relative to its normal training
movement requirement.
Osteopath Specialist u'ho treats the joints and
soft tissues through manipulation.
Overload Exercising a muscle with a greater
resistance than normally encountered.
Overload principles The rules or principles
that enable overload to occur.
Pelvic floor The group of muscles at the
base of the abdominal cavity responsible
primarilv for bladder control.
Pelvis Bones fused together at the base of the
abdomen.
Postural deviations These occur when
muscular and/or postural imbalances cause
natural alignment to be compromised from
the normal or neutral oosition.
Posture The reiative posilioning of your body.
Power The rate of doing work, essentialll' the
force multiplied by the velocity, or the
strength required to overcome the resistance
multiplied by the speed of the movement.
Prime mover The muscle directly responsible
for a movement or ioint action (also called
the agonist,.
Progressive overload Increasing the resist-
ance as a muscle adapts during a training
programme.
Proprioception The communication of
messages from the muscles to the brain to
determine body position and movement.
Range of movement The amount of natural
movement about a ioint.
Repetitions Often shortened to 'reps', the
number of times you perform a complete
movement in an exercise.
Resistance tubes Tubes that increase in
resistance as they are stretched. They often
come in different colours to denote thickness
and potential resistance intensity.
Rotation The rotational movement about ajoint.
Sacrum Five vertebrae at the base of the snine
fused together to form the pelvic basin.
214
Sciatic nerve The largest nerve in the
body, originating in the socrulrl ar:,:
traveJling through the gluteal must l-.
the back of the leg to the ankle.
Screening test A posture test with mcr..: -
to identify any postural deviations t}:.'.
be caused bv potential muscle imba..''
Self-myofascial ielease A stretching tec: :
that can improve the flexibility arounc j
through pressure on stretch receptor> '
the muscle that reduce muscle tensr,
allow increased movement.
Slow-twitch muscle The fibres of these r::
have a high aerobic capacit; and -
enourance.
Spinal cord The nerves from the brain tl::
down through the neural canal in the ,
Split stance A standing position where c, .
is placed a stride's length in front of the
Sports stance A'ready' stance, as in a :L
movement when the body is brace:
balanced in preparation for the
movement.
Stability The synergistic co-ordinati
muscle contractions around a joint tc- -,
stabilisation.
Super-sets Two or more sets of an er-.
working either the same or different r:-..
groups.
Synergistic dominance This occurs r''--
muscle or group of muscles (agonists i-
and when one or more synergists take
the function of the agonists to assist a sp-
movement.
Synergy Harmony or balance between m.-,
and/or joints.
Tendon Bundle of collagen fibres conne-
muscles to bones.
Thoracic Related to the chest.
Vertebrae The bones that make up the s:
Yoga An erercise regime originating in I:
which aims to enhance both life force
fleribilitv.
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