Core

Stability
How stable is your spine and body?
What are core muscles?

o Abdominal
o Spinal
o Pelvic floor
o Hip muscles.
What is core stability?

 Refers to your ability to stabilize

your core.
 It is considered as your ability to
control the position and movement of
your core.
 refers to the ability to keep your spine
from moving during physical activity,
such as walking, running, swimming,
etc.
What are the muscles involve in
core stability?
Major Muscles Minor Muscles
 pelvic floor muscles,
transversus abdominis,
thelatissimus dorsi
multifidus, gluteus maximus,
 internal and external
obliques trapezius.
 rectus abdominis
 erector spinae
(sacrospinalis)
 especially the
longissimus thoracis,
 diaphragm.
• Breathing, including the action of the
diaphragm, can significantly influence the
posture and movement of the core
• This is especially apparent in relation to
extreme ranges of inhalation and
exhalation.
 WHAT YOUR CORE DOES?
 
• The major function of your core is it acts as a stabilizer and
protector of the spine. It creates stiffness that limits excessive
movement as you extend, flex, and rotate. The inner core
which is comprised of the diaphragm, pelvic floor, multifidi,
deep cervical flexors, and transverse abdominus are
engage first during movement or breathing to protect the
spine. The outer core muscles. The outer core stabilizes and
protects the spine but with a more defined movement
functions.
• The core also provides internal pressure to expel substances
like vomit, feces, carbon-laden air etc.
• It has the ability to produce force with respect to core stability,
which is the ability to control the force you produce.
 
What are the benefits of core
stability exercises?
Core stability may promote the
following benefits:
• Improve posture
• Reduce pain
• Greater control of
movements
• Promote normal movement
• Improve the efficiency of the
muscles
 Reduce strain on
the lower back
 Reduce muscle
imbalance
 Increase stability of
the spine and pelvis
 Increase muscle
strength and
flexibility
 Improve balance
and  coordination
 Reduce muscle
spasm
What should be the proper posture?
Posture 
It is the position in which you hold your
body upright against gravity while standing,
sitting or lying down. Good posture involves
training your body to stand, walk, sit and lie
in positions where the least strain is placed
on supporting muscles and ligaments during
movement or weight-bearing activities.
What should be the proper posture?
Benefits of Good Posture
• Improves bodily alignment. 
• Eliminates back and neck pain. 
• Improves breathing. 
• Improves memory and learning.
• Makes you look taller and slimmer. 
• Makes you look confident and powerful. 
Who will benefit from core stability
exercise?
 
Individuals who are suffering from the following illnesses will benefit
from core stability exercises.
Back or pelvic pain
Chronic pain
Post lower limb and abdominal surgery
Poor posture and muscle imbalances
Spinal problems
Preparation for an event or as part of your training
As part of an injury rehabilitation program
Injury prevention
Neurological conditions e.g. stroke
Core Stability Exercises for Beginners

 Here’s a great little circuit that will challenge

your core safely and effectively:
 
• Bird-dogs – 10-12 reps
• Plank – 30 seconds
• Side Plank – 30 seconds each side
• Glute Bridge – 10–12 reps
 Bird Dogs
 Begin on your hands and knees, with a neutral
spine and a tight core.
• Begin on your hands and knees, with a neutral
spine and a tight core.
• In one movement, lift your left arm – bent to 90
degrees at the elbow – and your right leg off the
ground. When your arm and leg are parallel to the
ground, hold the position for five seconds,
keeping your core and glutes strong.
• Slowly return to the starting position and repeat on
the other side.
 PLANK
• This one is a “must” on any list of classic core strengthening
exercises for beginners because it works.  
• Begin on the floor, supporting your weight on your elbows, which
should be directly under your shoulders. Extend your legs straight
out behind you, as you press into your heels.
• Tighten your core and keep your back straight. Hold this position.
• If this is too challenging to do with your knees elevated, you can
drop your knees to the floor and hold from that position, being sure
to keep your core engaged.
 Side Plank
• Lie on your side, with your weight on your right
elbow, which should be aligned directly under your
right shoulder, and your knees bent. Tighten your core
and lift your hips off the ground. Hold this position.
• Switch sides when the rep is complete. To make this
more challenging, perform the plank with straight legs.
 Glute Bridge
• Lie on your back with your knees bent and your feet
flat on the floor.
• Tighten your glutes and lift your hips off the floor.  
 At the highest position, there should be a straight line from your
knees all the way to your shoulders. Be careful not to “crunch”
your neck by shrugging your shoulders up toward your ears. Hold
the contraction for five seconds before returning the to starting
position. 
 To make this more challenging, perform the movement as
described but lift your right leg off the floor when you reach the
top of the bridge, keeping your glute muscles engaged. Return
your rights leg to the ground and then lift your left leg. Return to
the starting position.
 Core Strength vs. Core Stability

Core Strength vs. Core Stability

❖ Core stability is the ability of the core to resist an unwanted
movement. Whereas, core strength can be identified as the
amount of force the core can produce to perform a desired
movement.

❖ Any physical activity that requires in maintaining balance is

core stability while anything that requires in resisting fatigue is
called core strength.

❖ Core stability is the ability to keep one’s posture and position

stable whereas, core strength is the ability to hold a position
while resisting fatigue.
Signs of Poor Core Stability

If you experience any of the following symptoms you may have

poor core stability:

 reduced sports performance

 weak stomach muscles
 poor balance
 "collapsing" technique in running or landing
 slower times
 less power
 increased injuries, aches and pains
Back Pain Specific Core
Instability
Core instability affecting your lower back can result in any of
the following symptoms:
 
 sudden jolts of back pain for no particular reason
sudden severe back pain with a giving way feeling of your
leg
 difficulty standing back up to vertical after bending
forwards
 push or walk up the front of your thighs to stand upright
sudden catch of pain when almost returned to vertical from
bent over
 impaired single leg balance
 higher incidence of clumsiness, falls or stumbles
 Incontinence (in severe cases)