Core Stability Exercises

Lower abdominals progression level 0.3 (adapt. knees bend ± palpate TrA ACTION: ± hollow your lower stomach ± turn coccyx anteriorly ± lift one leg off the ground by maintaining pelvis and lumbar spine in neutral position (no rotation.Sahrmann 2002) ‡ ‡ ‡ STARTING POSITION: ± supine. bulging of abdominals) REPETITION: ± 2-4 sets ± 10 reps / leg .S.

knees bend ± lift one leg against the thorax ± palpate TrA ACTION: ± hollow your lower stomach ± ´turn´ coccyx anteriorly ± lift one leg off the ground by maintaining pelvis and lumbar spine in neutral position (no rotation.4 (adapt. bulging of abdominals) REPETITION: ± 2-4 sets ± 10 reps / leg .Sahrmann 2002) ‡ ‡ ‡ STARTING POSITION: ± supine.S.Lower abdominals progression level 0.

S.5 (adapt.Lower abdominals progression level 0. knees bend ± lift one leg but not against the thorax = 90r ± palpate TrA ACTION: ± hollow your lower stomach ± ´turn´ coccyx anteriorly ± lift other leg off the ground by maintaining pelvis and lumbar spine in neutral position (no rotation. bulging of abdominals) REPETITION: ± 2-4 sets ± 10 reps / leg .Sahrmann 2002) ‡ ‡ ‡ STARTING POSITION: ± supine.

S. 1B (D-E) (adapt.Sahrmann 2002) level 1A ‡ ‡ ‡ STARTING POSITION: ± supine. knees bend ± palpate TrA ACTION: ± hollow your lower stomach ± ´turn´ coccyx anteriorly ± level 1A: lift one leg against thorax ± level 1B: lift one leg in 90r ± lift the other leg off the ground by maintaining pelvis and lumbar spine in neutral position (no rotation.Lower abdominals progression level 1A (A-C). bulging of abdominals) REPETITION: ± 2-4 sets ± 10 reps / leg > 90° = 90° level 1B .

Lower abdominals progression level 2 (A-B).S.Sahrmann 2002) ‡ ‡ ‡ STARTING POSITION: ± supine. keep the sole constantly in light contact on the ground ± level 3: like previous but keep the extending/flexing leg off the ground REPETITION: ± 2-4 sets ± 10 reps / leg = 90° = 90° . knees bend ± palpate TrA ACTION: ± hollow your lower stomach ± ´turn´ coccyx anteriorly ± level 2: lift one leg in 90r ± extend and flex the other leg by maintaining pelvis and lumbar spine in neutral position (no rotation. bulging of abdominals). 3 (C-D) (adapt.

bulging of abdominals).Sahrmann 2002) ± palpate TrA ACTION: ± hollow your lower stomach ± ´turn´ coccyx anteriorly ± level 4: extend and flex both legs by maintaining pelvis and lumbar spine in neutral position (no rotation.‡ ‡ STARTING POSITION: Lower abdominals progression ± supine. extended legs level 4 and 5 (adapt.S. keep the sole constantly in light contact on the ground ± level 5: like previous but keep the extending/flexing leg off the ground REPETITION: ± 2-4 sets ± 10 reps / leg ‡ .